The Full Plate: Recent Episodes
Erica Ballard
The Full Plate is a podcast all about bettering your health, upping your productivity, and improving your life through food. Because, that’s what I’m all about - using food to help you do you better.
We hear the message of "be present, be here now" all the time, but, man, it feels so hard to commit to being present. That’s why, in this episode, we explore the real reasons being present matters as I’ve found knowing the true whys makes it easier to be where your feet are planted. So, tune in to learn why being present really matters and how it connects you to what is really yours.
To learn more about 1:1 coaching, sign up for a free discovery call now.
To book a 75-minute Clarity Call with Erica, visit https://www.iamericaballard.com/claritycall
About The Erica Ballard Show
The Erica Ballard Show is a podcast for women ready to wake up to their true power. Through conversation and story, we examine what really has to change to go from where you are to where you want to be.
About Erica Ballard
Erica is a woman who thought pinstripe suits, a size 4 body, and a corner office were the markings of success. But, after chasing those things, Erica realized that none of that stuff would make her happy (like, really happy). Because, as it turns out, her version of success looked much different than what she was conditioned to believe it should look like. After accepting that truth and honoring her own, Erica now lives a life she loves and is on a mission to help other women do the same through life coaching, women-focused workshops, and social media. Learn more about her at www.iamericaballard.com.
Ready to make a difference? Connect with Erica on Instagram and LinkedIn.
I don’t know about you, but, personally, I want to hear from people going up from the mountain instead of from people bragging about their summit. That’s why, in today’s episode, I’m hanging with my dear friend (and business leader, coach, and podcaster) Jacqueline Martinez to talk about lessons from the mountain or, to be precise, the lessons we’re learning as we climb our mountains (i.e. face the challenges of life). We cover:
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Where we are on our own personal mountains and why we want to talk with you about them
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Why it’s okay to take a conscious step back from doing the inner work
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What we’re focused on right now and why we think will matters to you
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The stronghold sadness had in my life and what I’m doing to heal it
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Steps Jacqueline is taking to maneuver through her new life chapter and why
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The importance of community while doing the innerwork
To learn more about 1:1 coaching, sign up for a free discovery call now.
To book a 75-minute Clarity Call with Erica, visit https://www.iamericaballard.com/claritycall
About Jacqueline Martinez
Jacqueline Martinez is a talent finder, culture builder, career mentor, business leader, and keynote speaker who loves to help people build bridges in their careers. Whether they are connecting with their ideal career, their brand, or talent in the market, she helps them do it in the way that works for them.
Jacqueline found Human Design to be the perfect bridge builder that allows people and businesses to make the most confident decisions based on their inner authority. She started consulting as “Off the Record” HR as her way to bridge the gap between “how we’ve always done it” and aligned + individual way most natural to people and teams.
Through all her work in Recruiting, HR, Career Coaching, Podcasting, and Consulting, she naturally finds that she’s inspiring people to connect with their desires and become aware and motivated to go after what’s possible for them.
Jacqueline’s a wife, a mom of three, a killer home chef, and an adventurous dork who would prefer to be in the woods or outside any day.
Learn more about her at www.offtherecordhr.com
Connect with Jacqueline on Instagram, LinkedIn, and Twitter
Join The Modern Woman Community
About The Erica Ballard Show
The Erica Ballard Show is a podcast for women ready to wake up to their true power. Through conversation and story, we examine what really has to change to go from where you are to where you want to be.
About Erica Ballard
Erica is a woman who thought pinstripe suits, a size 4 body, and a corner office were the markings of success. But, after chasing those things, Erica realized that none of that stuff would make her happy (like, really happy). Because, as it turns out, her version of success looked much different than what she was conditioned to believe it should look like. After accepting that truth and honoring her own, Erica now lives a life she loves and is on a mission to help other women do the same through life coaching, women-focused workshops, and social media. Learn more about her at www.iamericaballard.com.
Ready to make a difference? Connect with Erica on Instagram and LinkedIn.
We’ve been sold the message that we need to “run into discomfort” to grow. But can I tell you something? That’s horse sh*t. Because, yes, we have to get uncomfortable, but we don’t always have to rub up against our trauma and live in a perpetuated state of fear to grow. There’s a different way. And spoiler: it’s learning how to stretch safely – which is what this episode is all about. So, tune in to learn how I learned this lesson and how to stretch yourself in a way that feels safe.
To learn more about 1:1 coaching, sign up for a free discovery call now.
To book a 75-minute Clarity Call with Erica, visit https://www.iamericaballard.com/claritycall
About The Erica Ballard Show
The Erica Ballard Show is a podcast for women ready to wake up to their true power. Through conversation and story, we examine what really has to change to go from where you are to where you want to be.
About Erica Ballard
Erica is a woman who thought pinstripe suits, a size 4 body, and a corner office were the markings of success. But, after chasing those things, Erica realized that none of that stuff would make her happy (like, really happy). Because, as it turns out, her version of success looked much different than what she was conditioned to believe it should look like. After accepting that truth and honoring her own, Erica now lives a life she loves and is on a mission to help other women do the same through life coaching, women-focused workshops, and social media. Learn more about her at www.iamericaballard.com.
Ready to make a difference? Connect with Erica on Instagram and LinkedIn.
So here’s the deal: Most of us are letting our inner child dictate our actions as an adult. And that sucks. Because when we (unknowingly) let our little selves run the show, they don’t use the knowledge we’ve gained as an adult to make decisions, calculate risk, etc. Which is a large reason why we find ourselves repeating scenarios we don't want to.
Hence why I invited Certified Financial Recovery Counselor and Business Coach Sheryl Kosovski on the show to talk about the Inner Child. Because we have to learn how to differentiate between the voice of our inner child and our adult selves if we are to step into the person we know we’re meant to be. So, come take a listen as Sheryl and I explore:
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What the inner child is and why it matters
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Why the inner child “acts out” and the real reason she wants you to listen to her
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Tell-tale signs your inner child is driving the bus
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Exercises to develop a relationship with your inner child
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Ways to preserve the positive parts of your inner child
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How the inner child leads to greater authenticity and personal growth
Note: The sound quality is a little off.
About Sheryl Kosovski
Sheryl Kosovski of Self-Worth.coach is a certified Financial Recovery Counselor and Business Coach. Working with Sheryl is an opportunity to create a new vision for your life and change how you see yourself regarding money. She works with individuals and entrepreneurs who don’t feel they are experts in business or finance but are great at what they do.
Sheryl teaches her clients how to get and stay out of debt, save, manage their money, make more money, and create lasting financial security without depriving themselves in the process. She helps them see their value, so they come to believe they are worthy of more. She has helped thousands of clients see that by taking care of their money they can better take care of themselves and the people they love.
Sheryl has been a coach for 14 years and has been a professor of entrepreneurship at Saint Mary’s College in Notre Dame, Indiana. Her first career was as a visual artist. She still makes time to work on her artwork but her passion is helping others have the money to realize their dreams.
Know more about Sheryl on https://self-worth.coach/
Here’s how to join her Spiritual Doll-Making Class
About The Erica Ballard Show
The Erica Ballard Show is a podcast for women ready to wake up to their true power. Through conversation and story, we examine what really has to change to go from where you are to where you want to be.
About Erica Ballard
Erica is a woman who thought pinstripe suits, a size 4 body, and a corner office were the markings of success. But, after chasing those things, Erica realized that none of that stuff would make her happy (like, really happy). Because, as it turns out, her version of success looked much different than what she was conditioned to believe it should look like. After accepting that truth and honoring her own, Erica now lives a life she loves and is on a mission to help other women do the same through life coaching, women-focused workshops, and social media. Learn more about her at www.iamericaballard.com.
Ready to make a difference? Connect with Erica on Instagram and LinkedIn.
Do you ever find yourself caught in a loop of worry, guilt, self-sabotage, or emotional eating? If so, this episode is for you. Because, in it, I explain why this happens and how to move past habitual patterns that no longer serve you. In this episode we also explore the mindset needed to fully release you from the loop of guilt/worry/etc. and we dive into the importance of self-compassion and understanding in this process. So, if you're ready to break the cycle of your habits and step into a new way of being, tune in now.
To learn more about 1:1 coaching, sign up for a free discovery call now.
To book a 75-minute Clarity Call with Erica, visit https://www.iamericaballard.com/claritycall
About The Erica Ballard Show
The Erica Ballard Show is a podcast for women ready to wake up to their true power. Through conversation and story, we examine what really has to change to go from where you are to where you want to be.
About Erica Ballard
Erica is a woman who thought pinstripe suits, a size 4 body, and a corner office were the markings of success. But, after chasing those things, Erica realized that none of that stuff would make her happy (like, really happy). Because, as it turns out, her version of success looked much different than what she was conditioned to believe it should look like. After accepting that truth and honoring her own, Erica now lives a life she loves and is on a mission to help other women do the same through life coaching, women-focused workshops, and social media. Learn more about her at www.iamericaballard.com.
Ready to make a difference? Connect with Erica on Instagram and LinkedIn.
Have you ever loved something but the thought of doing it for the long term brought up intense emotions? Well, that happened to me recently and we’re going to talk about it. In today’s episode, I'm a thousand percent transparent with you and share why I questioned continuing podcasting and how my inner critic made me question the impact of my words, and if it was worth my time. I also share how I got curious about my own thoughts and emotions around that question and learned to sit with them long enough to question their validity. And I lay out how my inner critic made me question the impact of my words and if it was worth my time. So let's dive in and talk about how I almost didn't record this podcast.
To learn more about 1:1 coaching, sign up for a free discovery call now.
To book a 75-minute Clarity Call with Erica, visit https://www.iamericaballard.com/claritycall
About The Erica Ballard Show
The Erica Ballard Show is a podcast for women ready to wake up to their true power. Through conversation and story, we examine what really has to change to go from where you are to where you want to be.
About Erica Ballard
Erica is a woman who thought pinstripe suits, a size 4 body, and a corner office were the markings of success. But, after chasing those things, Erica realized that none of that stuff would make her happy (like, really happy). Because, as it turns out, her version of success looked much different than what she was conditioned to believe it should look like. After accepting that truth and honoring her own, Erica now lives a life she loves and is on a mission to help other women do the same through life coaching, women-focused workshops, and social media. Learn more about her at www.iamericaballard.com.
Ready to make a difference? Connect with Erica on Instagram and LinkedIn.
It’s easy to get so caught up in the hustle and bustle of daily life that you can’t even see where you are blocked. I know this from working with my clients, but I also know this from personal experience. In fact, just recently, my coach caught my blind spot of receiving and helped me do the work to open up to receive. And, Lord, I needed that help but I had no idea until she pointed it out.
If you’re still reading this, you can probably relate – which is why I recorded this episode. Because I know many of the people I serve have trouble receiving, whether it be love, support, opportunities, or abundance. But, friend, allowing yourself to be receptive is key to becoming who you want to be as it attracts the things you want. That being said, there are a few important nuances to receiving that isn’t talked about a lot in the self-development world. And that makes it hard for many to open up to receiving. That’s why, in this episode, we explore different ways and tools to open yourself up to receive and exactly how it enhances your life. So, if you're ready to live a more abundant and prosperous life, join me on this episode of self-discovery.
To learn more about 1:1 coaching, sign up for a free discovery call now.
To book a 75-minute Clarity Call with Erica, visit https://www.iamericaballard.com/claritycall
About The Erica Ballard Show
The Erica Ballard Show is a podcast for women ready to wake up to their true power. Through conversation and story, we examine what really has to change to go from where you are to where you want to be.
About Erica Ballard
Erica is a woman who thought pinstripe suits, a size 4 body, and a corner office were the markings of success. But, after chasing those things, Erica realized that none of that stuff would make her happy (like, really happy). Because, as it turns out, her version of success looked much different than what she was conditioned to believe it should look like. After accepting that truth and honoring her own, Erica now lives a life she loves and is on a mission to help other women do the same through life coaching, women-focused workshops, and social media. Learn more about her at www.iamericaballard.com.
Ready to make a difference? Connect with Erica on Instagram and LinkedIn.
Want to be more productive? Ready to feel better overall? Then, girl, you better get your body right as it’s a key tool to being successful in any endeavor. To be clear, though, “get your body right” doesn’t mean, “you better drop weight and become a size 6.” It means you’ve got to get to a place where you physically feel good day-in-and-day-out. Which I know isn’t the easier thing to do as the internet is full of lies. Hence why I brought on nutritional therapist Diane Teall Evans to talk to us today. In this episode, she explains why we can’t do Lamborghini things on an empty tank, which food myths are holding our health hostage, and how to prioritize our bodies once and for all. We also cover:
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Practical ways to support your health for better productivity and mood
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How to improve your diet and energy without giving up everything you love
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The mind/body connection and why it matters when you’re going after big things in life
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Clear indicators that your body is (or isn’t) working properly
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Myths of the diet industry and how to overcome them
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Where functional labs fit in, plus which labs are helpful and which are total duds
About Diane Teall Evans
Diane Teall Evans is a certified nutritional therapist and she guides women through healing their gut, so they can balance their energy, hormones, and beyond. Her approach to wellness is “edu-tainment” – educating and entertaining her community with actionable steps and information to sustainably improve their diet and lifestyle. Diane’s practice is online-based, offering 1:1 nutritional therapy services to women in the United States and beyond. She is the founder of Root Cause Reset, her signature nutritional therapy program that teaches women how to find and address the root cause of their health concerns. Diane also co-hosts Get Your Shit Together, a digestible health and fitness meet pop culture podcast. Offline you'll find her traveling, snuggling Doug her pug, and going H.A.M. in the (Costco) club.
Connect with Diane on Instagram
Listen to Get Your Shit Together as well
Grab Diane's free gut health guide
Join Root Cause Reset Course
About The Erica Ballard Show
The Erica Ballard Show is a podcast for women ready to wake up to their true power. Through conversation and story, we examine what really has to change to go from where you are to where you want to be.
About Erica Ballard
Erica is a woman who thought pinstripe suits, a size 4 body, and a corner office were the markings of success. But, after chasing those things, Erica realized that none of that stuff would make her happy (like, really happy). Because, as it turns out, her version of success looked much different than what she was conditioned to believe it should look like. After accepting that truth and honoring her own, Erica now lives a life she loves and is on a mission to help other women do the same through life coaching, women-focused workshops, and social media. Learn more about her at www.iamericaballard.com.
Ready to make a difference? Connect with Erica on Instagram and LinkedIn.
We're often told to “be who we are”. Thing is, there is no instruction manual on how to do that. That’s why so many of us end up trying to change things about ourselves that we can’t or that we don’t need to. Because in our quest to be accepted, we forget that the things that make us different are actually our gifts.
This is why the journey to our best self isn’t one of changing everything about ourselves, but, rather, a journey of learning how to love everything about ourselves. Of course, that’s easier said than done. Which is why I recorded this episode. So, tune in as I share why it's so easy to fall into a trap of trying to change everything about ourselves and how to start loving yourself fully.
About The Erica Ballard Show
The Erica Ballard Show is a podcast for women ready to wake up to their true power. Through conversation and story, we examine what really has to change to go from where you are to where you want to be.
About Erica Ballard
Erica is a woman who thought pinstripe suits, a size 4 body, and a corner office were the markings of success. But, after chasing those things, Erica realized that none of that stuff would make her happy (like, really happy). Because, as it turns out, her version of success looked much different than what she was conditioned to believe it should look like. After accepting that truth and honoring her own, Erica now lives a life she loves and is on a mission to help other women do the same through life coaching, women-focused workshops, and social media. Learn more about her at www.iamericaballard.com.
Ready to make a difference? Connect with Erica on Instagram and LinkedIn.
Tune in as today’s episode comes with a twist! One of my best friends, business leader Jacqueline Martinez, interviewed me to help me more easily share the path I took to become the person I am today and explain how this informs the work I do now. In this episode, we also cover:
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The things that I struggled with when I started doing the inner work to become the person I was meant to be
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Why the journey to the truest version of yourself is one of consistent unlearning
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Why following your intuition feels so hard and how to move past it
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The reasons you can’t follow someone else’s blueprint to success — even if it worked for them
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The three steps of learning and how they work together
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How “Scratch the Script” came to be and why I’m so passionate about it
Last call to join Erica’s 6-month Group Experience “Scratch The Script”, visit this link today: https://www.iamericaballard.com/scratch-the-script
About Jacqueline Martinez
Jacqueline Martinez is a talent finder, culture builder, career mentor, business leader, and keynote speaker who loves to help people build bridges in their careers. Whether they are connecting with their ideal career, their brand, or talent in the market, she helps them do it in the way that works for them.
Jacqueline found Human Design to be the perfect bridge builder that allows people and businesses to make the most confident decisions based on their inner authority. She started consulting as “Off the Record” HR as her way to bridge the gap between “how we’ve always done it” and aligned + individual way most natural to people and teams.
Through all her work in Recruiting, HR, Career Coaching, Podcasting, and Consulting, she naturally finds that she’s inspiring people to connect with their desires and become aware and motivated to go after what’s possible for them.
Jacqueline’s a wife, a mom of three, a killer home chef, and an adventurous dork who would prefer to be in the woods or outside any day.
Learn more about her at www.offtherecordhr.com
Connect with Jacqueline on Instagram, LinkedIn, and Twitter
Join The Modern Woman Community
About The Erica Ballard Show
The Erica Ballard Show is a podcast for women ready to wake up to their true power. Through conversation and story, we examine what really has to change to go from where you are to where you want to be.
About Erica Ballard
Erica is a woman who thought pinstripe suits, a size 4 body, and a corner office were the markings of success. But, after chasing those things, Erica realized that none of that stuff would make her happy (like, really happy). Because, as it turns out, her version of success looked much different than what she was conditioned to believe it should look like. After accepting that truth and honoring her own, Erica now lives a life she loves and is on a mission to help other women do the same through life coaching, women-focused workshops, and social media. Learn more about her at www.iamericaballard.com.
Ready to make a difference? Connect with Erica on Instagram and LinkedIn.
What do you want? Like, really, what do YOU want? The truth is, most of us don’t know. Because most of us have been conditioned to want what others want for us. It’s a harsh pill to swallow at first, but once we understand this, we can finally ditch the life we thought we were supposed to have for the one we actually love. And that’s what this episode is all about.
Because in this podcast episode, I share Lesson 1 from my new group program Scratch The Script – Ask For What You Want. And, dang, it’s good. So, tune in, because in today’s episode, I spill the beans on why asking for what you want is so hard, the way your soul communicates your desires to you, and how to start accessing it now.
To join Erica’s 6-month Group Experience “Scratch The Script”, visit this link today: https://www.iamericaballard.com/scratch-the-script
About The Erica Ballard Show
The Erica Ballard Show is a podcast for women ready to wake up to their true power. Through conversation and story, we examine what really has to change to go from where you are to where you want to be.
About Erica Ballard
Erica is a woman who thought pinstripe suits, a size 4 body, and a corner office were the markings of success. But, after chasing those things, Erica realized that none of that stuff would make her happy (like, really happy). Because, as it turns out, her version of success looked much different than what she was conditioned to believe it should look like. After accepting that truth and honoring her own, Erica now lives a life she loves and is on a mission to help other women do the same through life coaching, women-focused workshops, and social media. Learn more about her at www.iamericaballard.com.
Ready to make a difference? Connect with Erica on Instagram and LinkedIn.
So many of us grew up thinking we need to get things right to be worthy of love – be it from humans or the Divine. But spoiler: that’s not how love works. And, until we understand this, we’ll suffer for much longer than we need to. Luckily, suffering is a sentence we have to endure, in this episode, spiritual mentor Karen Kenney teaches us why that’s the case and how substituting curiosity for suffering can shift how we approach this work. In this episode, Karen asks covers:
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Why spirituality isn’t about “getting it right” and how to find practices that are right for you
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How suffering keeps us disconnected from love and why building a relationship with God/Divine/Universe/Etc. matters
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The 5 Ds of spirituality and why curiosity is key to enacting them
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How our younger years prime us to become the adults we are now and what we must do to shift behaviors (should we choose
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Why so many of us think we’re broken and why we’re actually not
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How to move from being symptom aware to solution aware
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Plus so much more…
To join Erica’s 6-month Group Experience “Scratch The Script”, visit this link today: https://www.iamericaballard.com/scratch-the-script
About Karen Kenney
Karen Kenney is known for her dynamic storytelling, sense of humor, and her no BS approach to Spirituality. She’s a sought-after speaker, podcast guest, spiritual teacher, and workshop presenter.
An entrepreneur for 20+ years, Karen brings a down-to-earth and practical approach to spiritual concepts that can be powerfully applied in people’s personal and professional lives. She’s a Certified Spiritual Mentor, Certified Hypnotist, writer, speaker, the host of The Karen Kenney Show podcast, and the founder of the community: THE NEST.
Karen guides those she works with to create their own unique experience with spirituality and to not just “take her word for it”. In her 1:1 program THE QUEST, she brings together brain science, subconscious reprogramming, healing hypnosis, and spiritual mentorship to help her clients remove limiting blocks, rewrite old stories, rewire new beliefs, and reimagine their lives!
KK supports her clients, community, and audiences to deepen their connection to themselves and the Divine in tangible, relatable, and actionable ways by helping to transform Your Story To Your Glory! She leads by example and shows that you can do deep, life-changing, healing work while still laughing and having fun!
A student of A Course in Miracles for nearly three decades, a certified yoga teacher for 22+ years, and a longtime practitioner of Passage Meditation, Karen’s also a Certified Gateless Writing Instructor and a transformational retreat leader.
Learn more about her at www.karenkenney.com
Connect with Karen on Instagram, LinkedIn, Facebook, Twitter, and YouTube
About The Erica Ballard Show
The Erica Ballard Show is a podcast for women ready to wake up to their true power. Through conversation and story, we examine what really has to change to go from where you are to where you want to be.
About Erica Ballard
Erica is a woman who thought pinstripe suits, a size 4 body, and a corner office were the markings of success. But, after chasing those things, Erica realized that none of that stuff would make her happy (like, really happy). Because, as it turns out, her version of success looked much different than what she was conditioned to believe it should look like. After accepting that truth and honoring her own, Erica now lives a life she loves and is on a mission to help other women do the same through life coaching, women-focused workshops, and social media. Learn more about her at www.iamericaballard.com.
Ready to make a difference? Connect with Erica on Instagram and LinkedIn.
Want to be the best version of yourself? Then don't try to be someone else. Which duh. But, honestly, it took me a long time to really get this concept because I couldn’t figure out how to implement the things I was learning into my life. In fact, it wasn’t my mentor Dr. David Soul explained the concept of imitation v. implementation that it all clicked and I was able to decipher where I was going “wrong” – which is why I’m using this episode to share what he taught me. So, tune in today if you want to learn the difference between integration and imitation, how to develop your own strengths based on your innate passion, and why intelligence can be both a gift and a curse.
To join Erica’s 6-month Group Experience “Scratch The Script”, visit this link today: https://www.iamericaballard.com/scratch-the-script
About The Erica Ballard Show
The Erica Ballard Show is a podcast for women ready to wake up to their true power. Through conversation and story, we examine what really has to change to go from where you are to where you want to be.
About Erica Ballard
Erica is a woman who thought pinstripe suits, a size 4 body, and a corner office were the markings of success. But, after chasing those things, Erica realized that none of that stuff would make her happy (like, really happy). Because, as it turns out, her version of success looked much different than what she was conditioned to believe it should look like. After accepting that truth and honoring her own, Erica now lives a life she loves and is on a mission to help other women do the same through life coaching, women-focused workshops, and social media. Learn more about her at www.iamericaballard.com.
Ready to make a difference? Connect with Erica on Instagram and LinkedIn.
Oftentimes, we self-sabotage when things feel too good, too easy, and too spacious. Thing is, we don’t know we’re doing that most of the time because we convince ourselves that the discomfort we feel is a call to do something different or bigger. And, well, that sucks for a bunch of reasons. This is why I asked Entrepreneur & Mindset Coach Topsie Vandenbosch to join the podcast to talk with us about why we self-sabotage, how to stop doing it, and why following your joy matters is the antidote to self-destruction. In this episode, we also cover:
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What self-sabotage can look like and how to stop we’re doing it
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The difference between contentment and complacency and why knowing this is critical if business success is what you’re after
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Why boredom is better than chaos and what your boredom is telling you
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What happens when you follow what brings you joy and what makes you happy
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Why forgiveness is key to finding your joy and why it feels so hard to forgive yourself
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What a Lifetime Blueprint is and why understanding this concept will shift your perspective on the day you had
To join Erica’s 6-month Group Experience “Scratch The Script”, visit this link today: https://www.iamericaballard.com/scratch-the-script
About Topsie Vandenbosch
Topsie Vandenbosch is a Mindset + Emotional Intelligence Coach for 6 and 7-figure entrepreneurs and executives, licensed clinical therapist, and true crime-obsessed lover.
Topsie helps business owners and corporate companies learn, develop, and demonstrate emotional intelligence skills in their communication, professional relationships, and in-client interactions.
With robust experience in treating mental health disorders across various populations, as well as coaching & consulting with business owners on developing emotional intelligence + healthy mindset, she brings a unique and fresh perspective that will transform your corporate culture.
Learn more about her at www.topsievandenbosch.com
Visit www.topsievandenbosch.com/links to learn how to master your mindset and develop emotional intelligence skills
Listen to Crush the Mindset Spiral Podcast as well
Connect with Topsie on Instagram and LinkedIn
About The Erica Ballard Show
The Erica Ballard Show is a podcast for women ready to wake up to their true power. Through conversation and story, we examine what really has to change to go from where you are to where you want to be.
About Erica Ballard
Erica is a woman who thought pinstripe suits, a size 4 body, and a corner office were the markings of success. But, after chasing those things, Erica realized that none of that stuff would make her happy (like, really happy). Because, as it turns out, her version of success looked much different than what she was conditioned to believe it should look like. After accepting that truth and honoring her own, Erica now lives a life she loves and is on a mission to help other women do the same through life coaching, women-focused workshops, and social media. Learn more about her at www.iamericaballard.com.
Ready to make a difference? Connect with Erica on Instagram and LinkedIn.
Are you living a life that you love? Or are you living a life that you think will get you there? For many, it’s the latter. That’s why I’m using today’s episode to outline (1) how trauma can get in the way of our dream lives, (2) the best way to develop goals and strategies, and (3) why focusing on what you really want v. what you think you should want is the true key to success.
So, really, tune in. Because in just 20 minutes you’ll finally understand why the strategies and tactics you’re using aren’t working for you and how to change that.
To sign up for Erica’s free 60-minute masterclass “Feel Good For Real”, visit this link today: https://bit.ly/3UCuAPs
About The Erica Ballard Show
The Erica Ballard Show is a podcast for women ready to wake up to their true power. Through conversation and story, we examine what really has to change to go from where you are to where you want to be.
About Erica Ballard
Erica is a woman who thought pinstripe suits, a size 4 body, and a corner office were the markings of success. But, after chasing those things, Erica realized that none of that stuff would make her happy (like, really happy). Because, as it turns out, her version of success looked much different than what she was conditioned to believe it should look like. After accepting that truth and honoring her own, Erica now lives a life she loves and is on a mission to help other women do the same through life coaching, women-focused workshops, and social media. Learn more about her at www.iamericaballard.com.
Ready to make a difference? Connect with Erica on Instagram and LinkedIn.
We all want to be the best version of ourselves, whether it's in our jobs or our relationships, Thing is, going after this beautiful goal can quickly induce stress and anxiety if we refuse to deal with our hustle mentality on our path home to ourselves.
So, how do we fix that? How do we heal our relationship with hustle culture? And how do we do that without fast tracking towards a breakdown? In today’s episode, business coach Kari Jean answers all of these questions and also teaches us:
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The multiple ways hustle culture presents itself and what to do if you’re in it and don’t want to be
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How to embody emotional intelligence and what it looks like to let your emotions guide you in a healthy way
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Why the universe delivers what we want in experiences that stretch and grow us
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The importance of a life strategy and how to make one
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How to listen to the whispers of change and embrace the pivot
To sign up for Erica’s free 60-minute masterclass “Feel Good For Real”, visit this link today: https://bit.ly/3UCuAPs
About Kari Jean
Kari Jean is a multidimensional businesswoman, coach, consultant, and founder of INTGR8 Creative Consulting. She has spent the last 22 years deeply immersed in building relationships across multiple industries while serving companies like Nike, lululemon, Quiksilver, Nordstrom and more. Having spent time in various functions such as sales, merchandising, buying, product development and marketing - Kari Jean cultivated extremely well-rounded skill sets and acumen of which she has leveraged over the last 7 years in her own consulting work. Kari supported large-scale brands, smaller agencies, 7-8 figure online entrepreneurs, local brick and mortar businesses, and solopreneurs with everything from business development, marketing strategy, merchandising, and product development (both digital and consumer goods) brand development and client experience.
All of this, coupled with her love for writing and her personal values of having vital emotional intelligence (and a top-ranking podcast in this space) she acutely aware of what it takes to make deep connections with the people who move the business forward whether it be employees (internal marketing) or consumers (external marketing).
Learn more about her at www.kari-keating.com
Listen to her podcast with Tory Dube as well on This Feels Important
Connect with Kari Jean on Instagram
About The Erica Ballard Show
The Erica Ballard Show is a podcast for women ready to wake up to their true power. Through conversation and story, we examine what really has to change to go from where you are to where you want to be.
About Erica Ballard
Erica is a woman who thought pinstripe suits, a size 4 body, and a corner office were the markings of success. But, after chasing those things, Erica realized that none of that stuff would make her happy (like, really happy). Because, as it turns out, her version of success looked much different than what she was conditioned to believe it should look like. After accepting that truth and honoring her own, Erica now lives a life she loves and is on a mission to help other women do the same through life coaching, women-focused workshops, and social media. Learn more about her at www.iamericaballard.com.
Ready to make a difference? Connect with Erica on Instagram and LinkedIn.
It’s sometimes hard to follow the truth. After all, there are so many unknowns when we decide to buck our conditioned norms and do what our heart, head or gut tells us to do. But here’s the thing – not following our truth zaps our energy, hinders our success, and drives us crazy with discontent. That’s why, in today’s episode, I share how accepting a big truth helped me finally uncover my biggest defense mechanism and explain the tools I used to overcome it.
About The Erica Ballard Show
The Erica Ballard Show is a podcast for women ready to wake up to their true power. Through conversation and story, we examine what really has to change to go from where you are to where you want to be.
About Erica Ballard
Erica is a woman who thought pinstripe suits, a size 4 body, and a corner office were the markings of success. But, after chasing those things, Erica realized that none of that stuff would make her happy (like, really happy). Because, as it turns out, her version of success looked much different than what she was conditioned to believe it should look like. After accepting that truth and honoring her own, Erica now lives a life she loves and is on a mission to help other women do the same through life coaching, women-focused workshops, and social media. Learn more about her at www.iamericaballard.com.
Ready to make a difference? Connect with Erica on Instagram and LinkedIn.
Finance is a key part of our lives. After all, we need money to both live and thrive in this world. Unfortunately, most women aren’t given the tools to thrive financially as financial systems weren’t made with women in mind. As a result, money is often a source of anxiety for many women.
But guess what? It doesn’t have to be that way. And in today’s episode, business and financial educator Hannah Koenig breaks down why and teaches us how to create a financial life from a place of true freedom and control by explaining:
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Why wishing for wealth won’t work and why we’ve been duped into believing it will
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The 3 steps of financial intimacy and how to utilize these steps in any area of your life
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How to identify your core values and why money will be key to living them out
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The truth about money and power and how women can reclaim both
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What makes women great stewards of money and why we forget just how great we are
About Hannah Koenig
Hannah Koenig is a business and financial educator, speaker, and the founder of The Lead Well Summit. Her work is centered around helping entrepreneurial leaders build wealth and become well-resourced by cultivating financial stability, sovereignty, and sustainability. Her work has been featured in Forbes, NPR, Thrive Global, Woman Entrepreneur, CBS, NBC, and more.
Learn more about her at www.hannah-koenig.com
If you’re interested in The Wealth Course, enrollment is now open
Grab the Lead Well Summit here: https://leadwellsummit.com/upgrade/
Connect with Hannah on Instagram
About The Erica Ballard Show
The Erica Ballard Show is a podcast for women ready to wake up to their true power. Through conversation and story, we examine what really has to change to go from where you are to where you want to be.
About Erica Ballard
Erica is a woman who thought pinstripe suits, a size 4 body, and a corner office were the markings of success. But, after chasing those things, Erica realized that none of that stuff would make her happy (like, really happy). Because, as it turns out, her version of success looked much different than what she was conditioned to believe it should look like. After accepting that truth and honoring her own, Erica now lives a life she loves and is on a mission to help other women do the same through life coaching, women-focused workshops, and social media. Learn more about her at www.iamericaballard.com.
Ready to make a difference? Connect with Erica on Instagram and LinkedIn.
Y’all, I was mad last week. Like, real mad. And here’s why: I let myself believe that “letting go” meant being okay with boundary crossing. And, straight up, it’s not. That’s why I got so mad. Because in an effort to be “spiritual”, I shut down this truth.
Or, rather, I tried to. Which is what this episode is all about. So, tune in to learn what I had to do to stop spiritual bypassing my own anger and then what I had to do to return to an integrous state with myself.
About The Erica Ballard Show
The Erica Ballard Show is a podcast for women ready to wake up to their true power. Through conversation and story, we examine what really has to change to go from where you are to where you want to be.
About Erica Ballard
Erica is a woman who thought pinstripe suits, a size 4 body, and a corner office were the markings of success. But, after chasing those things, Erica realized that none of that stuff would make her happy (like, really happy). Because, as it turns out, her version of success looked much different than what she was conditioned to believe it should look like. After accepting that truth and honoring her own, Erica now lives a life she loves and is on a mission to help other women do the same through life coaching, women-focused workshops, and social media. Learn more about her at www.iamericaballard.com.
Ready to make a difference? Connect with Erica on Instagram and LinkedIn.
If we want to be something (say, confident or assertive) then we have to clearly define what being that means to us – which sounds simple enough, right? Wrong. Because most of us don’t realize we’re allowed to do this and, as a result, the actions we try to take to reach our desired states of being are so untethered from the truth of who we are.
That’s why in today’s episode I explain how to start identifying with you who you say you want to be and outline how to make a plan to embody that identity. So, tune in to learn why we have such a difficult time with this and how to overcome any internal objections to it.
About The Erica Ballard Show
The Erica Ballard Show is a podcast for women ready to wake up to their true power. Through conversation and story, we examine what really has to change to go from where you are to where you want to be.
About Erica Ballard
Erica is a woman who thought pinstripe suits, a size 4 body, and a corner office were the markings of success. But, after chasing those things, Erica realized that none of that stuff would make her happy (like, really happy). Because, as it turns out, her version of success looked much different than what she was conditioned to believe it should look like. After accepting that truth and honoring her own, Erica now lives a life she loves and is on a mission to help other women do the same through life coaching, women-focused workshops, and social media. Learn more about her at www.iamericaballard.com.
Ready to make a difference? Connect with Erica on Instagram and LinkedIn.
What if you could hear your thoughts and learn from them? Would that improve your life? Spoiler: The answer is yes. Yet so many of us keep our minds busy hoping that happy thoughts will just magically appear. But that’s not how it works. That’s why on today’s episode, I get really honest about what it takes to create a mind that defaults to the positive and why curiosity and compassion are key to fostering this kind of mindset.
About The Erica Ballard Show
The Erica Ballard Show is a podcast for women ready to wake up to their true power. Through conversation and story, we examine what really has to change to go from where you are to where you want to be.
About Erica Ballard
Erica is a woman who thought pinstripe suits, a size 4 body, and a corner office were the markings of success. But, after chasing those things, Erica realized that none of that stuff would make her happy (like, really happy). Because, as it turns out, her version of success looked much different than what she was conditioned to believe it should look like. After accepting that truth and honoring her own, Erica now lives a life she loves and is on a mission to help other women do the same through life coaching, women-focused workshops, and social media. Learn more about her at www.iamericaballard.com.
Ready to make a difference? Connect with Erica on Instagram and LinkedIn.
If you're anything like me, you’re probably really hard on yourself. And, as a result, you probably are quick to see others as better, smarter, or more capable than you. But can I let you in on something? Those people you’re comparing yourself to aren’t better than you. They might be further along than you – but they aren’t better, smarter, or more capable than you. And it’s high time you see that and let yourself off the hook for not being where you want to be yet. Hence this episode.
So, tune in as I’m about to help you break free from the negative thoughts we often associate with our lives when actually nothing is wrong at all!
About The Erica Ballard Show
The Erica Ballard Show is a podcast for women ready to wake up to their true power. Through conversation and story, we examine what really has to change to go from where you are to where you want to be.
About Erica Ballard
Erica is a woman who thought pinstripe suits, a size 4 body, and a corner office were the markings of success. But, after chasing those things, Erica realized that none of that stuff would make her happy (like, really happy). Because, as it turns out, her version of success looked much different than what she was conditioned to believe it should look like. After accepting that truth and honoring her own, Erica now lives a life she loves and is on a mission to help other women do the same through life coaching, women-focused workshops, and social media. Learn more about her at www.iamericaballard.com.
Ready to make a difference? Connect with Erica on Instagram and LinkedIn.
I talk about health and wellness all the time. And still, I walked away from my conversation with Eliza Kingsford with so many a’has and nuggets. In this episode, I share my seven takeaways from Part 1 and Part 2 of my conversation with Eliza.
Send me a message on Instagram or LinkedIn with your takeaways. And the podcast will return on July 7 for the next conversation. I hope the time off allows the space to take in what Eliza shared. If you have any feedback on the new format, I’d also love to hear that!
Takeaways from Eliza Kingsford
0:58 - #1: The lack of duality in health and well-being
3:18 - #2: Nutrition is simple; the human element is not
5:46 - #3: Nutrition and movement are just a sliver of the pie
7:35 - #4: We need to be more curious
10:46 - #5: You have to feel safe before you can lose weight
14:35 - #6: Mindfulness is an excellent place to start for employee wellness
17:19 - #7: We have to start having a different conversation around health
About The Full Plate
The Full Plate is a podcast hosted by Erica Ballard for women managing it all. Through conversation and story, we examine areas of life that affect our well-being and discuss how to be and bring the change we seek.
Erica Ballard is the CEO of retainHER. retainHER provides the data insights companies need to retain, recruit and advance women. Unlike other workplace solutions that focus solely on workplace behaviors, retainHER addresses the whole company and person.
Erica also runs a successful life and career coaching practice. Before this work, she spent ten years in the public health sector. Erica has an MS from Tufts University School of Medicine. She resides in Denver with her husband, daughter, and pup.
Connect with Erica on Instagram and LinkedIn.
Credits
Podcast edited and mixed by 51 features. Connect at andrew {at} 51features {dot} com.
It’s time for women to stop blaming themselves. The conversation on dieting, and even body positivity, can be detrimental to helping you gain the health you deserve. If you want to get to the truth of how to love your body, this episode has the answers. Eliza Kingsford returns to ask us deep questions. What is in alignment for me? How do I move into a place of safety? How can I address my physical health and my mental and emotional as well?
One major takeaway in this episode: If the goal is to feel good, you are to feel good in the process. Keep that in mind as you listen.
Eliza also shares:
- How companies can create safety
- Natural healing methods that are effective, efficient, and free
- Why we have to change what we value
Eliza’s work is at the intersection of the science of nutrition and the psychology of eating. She’s the author of Brain-Powered Weight Loss and is a licensed psychotherapist.
The Full Plate Courses
2:14 - How to get into safety
9:13 - Why it’s a good thing to be challenged moving downstream
12:20 - I don't fit in with the diet culture or the body positivity culture
20:36 - Refocusing the conversation from all-in to the systemic
27:52 - How companies can address health issues efficiently and productively
32:17 - Eliza's passion and all her free resources
Who is Eliza?
Eliza Kingsford, MA, LPC, is a licensed psychotherapist specializing in weight management, food addiction, body image, and eating disorders. In addition, she’s a mind/body practitioner and author of Brain-Powered Weight Loss.
In 2017, she founded Empowered Wellness, a nationally recognized health and wellness company teaching teens and young adults to accept themselves from the inside out. A certified personal trainer, group fitness instructor, and lifelong athlete, Kingsford has been passionate about combining psychological intervention, nutrition, and exercise since she began her graduate studies at the University of Colorado more than a decade ago. She lives in Boulder, CO. You can connect with her on Instagram.
Podcast sponsored by retainHER
Do you wonder why there aren’t more women in our leadership? And what has to change to shift this? If so, it might be time to schedule a call with retainHER. Our unique solution captures the data necessary to understand what is holding women back at work and the changes needed to remedy those issues at the company and individual levels. So schedule a call today to learn more about how we can help your organization bring more women into leadership.
About The Full Plate
The Full Plate is a podcast for women managing it all, hosted by Erica Ballard. Through conversation and story, we examine areas of life that affect our well-being and discuss how to be and bring the change we seek.
Erica Ballard is the CEO of retainHER. retainHER provides the data insights companies need to retain, recruit and advance women. Unlike other workplace solutions that focus solely on workplace behaviors, retainHER addresses the whole company and person.
Erica also runs a successful life and career coaching practice. Before this work, she spent ten years in the public health sector. Erica has an MS from Tufts University School of Medicine. She resides in Denver with her husband, daughter, and pup.
Connect with Erica on Instagram and LinkedIn.
Credits
Podcast edited and mixed by 51 features. Connect at andrew {at} 51features {dot} com.
The Full Plate returns! What I thought would be a short break turned into a few years. During that time, I opened and closed a business, had a miscarriage, had a baby, and opened a brand new business that focuses on retaining, recruiting, and promoting women in the workplace. So it’s been a wild few years. But my heart called me to bring this podcast back. And return to my roots.
I’m honored to bring my dear friend, Eliza Kingsford, to the show to talk about wellness in a way that’s not talked about (but is so essential). Eliza’s work is at the intersection of the science of nutrition and the psychology of eating. She’s the author of Brain-Powered Weight Loss and is a licensed psychotherapist.
In part one of our conversation, we discuss why nutrition is simple, but the human element is the missing piece. Eliza gets to the root of weight loss, dieting, and health in a way that will give you practical steps to take. If you’ve struggled with the question, “Why don’t I do better when I know better?” this episode will provide you with the clarity to move forward.
Additionally, Eliza and I explore:
- What does life look like when you stop dieting.
- Why embracing diets keeps us safe but not fulfilled.
- Why understanding safety is the key to healthy living.
The following two episodes are for you if you're ready to get off the yo-yo diet roller-coaster, stop obsessing about food, and learn how to eat with peace, ease, and even joy.
The Full Plate Courses
3:18 - What is simple (and not simple) about nutrition
6:10 - We are doing health wrong, here’s how
12:11 - The hard work is the easy part. So why aren’t I making progress?
16:39 - What is left if you remove dieting?
22:42 - The core truth of all dieting
Who is Eliza?
Eliza Kingsford, MA, LPC, is a licensed psychotherapist specializing in weight management, food addiction, body image, and eating disorders. In addition, she’s a mind/body practitioner and author of Brain-Powered Weight Loss.
In 2017, she founded Empowered Wellness, a nationally recognized health and wellness company teaching teens and young adults to accept themselves from the inside out. A certified personal trainer, group fitness instructor, and lifelong athlete, Kingsford has been passionate about combining psychological intervention, nutrition, and exercise since she began her graduate studies at the University of Colorado more than a decade ago. She lives in Boulder, CO. You can connect with her on Instagram.
Podcast sponsored by retainHER
Do you wonder why there aren’t more women in our leadership? And what has to change to shift this? If so, it might be time to schedule a call with retainHER. Our unique solution captures the data necessary to understand what is holding women back at work and the changes needed to remedy those issues at the company and individual levels. So schedule a call today to learn more about how we can help your organization bring more women into leadership.
About The Full Plate
The Full Plate is a podcast for women managing it all, hosted by Erica Ballard. Through conversation and story, we examine areas of life that affect our well-being and discuss how to be and bring the change we seek.
Erica Ballard is the CEO of retainHER. retainHER provides the data insights companies need to retain, recruit and advance women. Unlike other workplace solutions that focus solely on workplace behaviors, retainHER addresses the whole company and person.
Erica also runs a successful life and career coaching practice. Before this work, she spent ten years in the public health sector. Erica has an MS from Tufts University School of Medicine. She resides in Denver with her husband, daughter, and pup.
Connect with Erica on Instagram and LinkedIn.
Credits
Podcast edited and mixed by 51 features. Connect at andrew {at} 51features {dot} com.
Hi, Friends! For the last several weeks, I’ve been dreaming of something bigger and better for this podcast. Something that will dispel the lies that have been holding you back. Something that will truly provide the clarity and confidence you need in order to take meaningful steps towards better health. But in order to make this dream a reality, I need to take a beat.
So, this is the last episode of The Full Plate for a couple of months. Next time we show up in your feed, we’ll be serving up some really awesome stuff. I can’t wait.
THANK YOU for listening faithfully over the last year. I’m so excited to share what we’re working on. In the meantime, I hope you’ll stay in touch with me over on Instagram @ericaballardhealth.
Are you hitting the gym and wondering how to progress your workouts? Abe Maynard can help with that. Abe is a personal trainer and coach based in Los Angeles, where he works with with prominent entrepreneurs, business leaders, and entertainers. He helps each of his clients reach their own potential through fitness by keeping workouts simple, safe and effective. Listen in for Abe’s wisdom when it comes to safely and effectively progressing your performance in the gym.
In this episode, we cover:
- Why it’s so important to lay a physical foundation and a mental foundation for your fitness
- What we mean when we talk about mobility
- How to work basic bodyweight movements into your everyday life
- How coaches can help you stay safe and motivated in the gym
- How food impacts your results in the gym
If you enjoyed our conversation and want to learn more from Abe, check out www.abemaynard.com or get in touch on Instagram @abemaynard. And don’t forget to check in with me on Instagram at @ericaballardhealth. I'd love to hear from you!
Are you ready for an honest conversation about meat? This is such an important topic, so listen in as we unpack the reasons why meat has been vilified, why conventional meat is so bad for you, and how regenerative farming can transform not only our health - but our planet too.
Today’s guest is Darby Simpson, former mechanical engineer turned full-time livestock farmer from Central Indiana. Darby is passionate about repairing the environment through regenerative farming practices and changing the conversation around meat as a part of a healthy, sustainable lifestyle. In this conversation, he shares thought-provoking and data-packed information that will help us think about how we approach meat in our daily lives.
- Why meat has become so controversial in the diet and nutrition space
- Why pasture raised meats are more nutrient dense than conventionally raised meats
- How farming practices impact the environment
- What questions we should be asking our local farmers
- Which labels to be weary of at the supermarket
I hope this conversation causes you to dig a little deeper and think about how our food choices impact not just our health of our bodies - but the health of our planet. To stay in touch with Darby, check out www.simpsonfamilyfarm.com or www.darbysimpson.com. You can also check out Darby’s recommended resource www.pastureproject.org for more information on this topic.
If you enjoyed this episode, give me a shout on Instagram at @ericaballardhealth and leave a 5-star review on iTunes.
Have you heard the buzz about keto? It can be a confusing and sometimes controversial topic, but you might be wondering if it’s the key to reaching your goals. (I know you’re curious because 36: Intermittent Fasting 101 with Beth Lipton is one of the most downloaded episodes of The Full Plate to date!)
So, to answer all of our keto questions, allow me to introduce you to Keto Nutritionist & Hormone Specialist, Vivica Menegaz. As a published author, Vivica is an expert on keto adaptation and using this process to bring about healing in the body. In this episode we are breaking down the benefits of the keto paleo diet -- what it is, how it works, and who this program is right for.
But here’s the thing: there’s a right way and a wrong way to do keto, and Vivica wants to make sure you do it right.
Listen in to learn:
- What ketosis is and why it can be a healing state for our bodies
- How our unique bodies differ when it comes to carb tolerances and finding our ideal diet
- What keto adaptation is and how our brains can re-learn to burn ketones
- How ketosis can help balance hormones
- Who keto is for and how to do it right
Today’s conversation only scratches the surface of all that Vivica has to share about the keto paleo lifestyle and the science behind it. For more, be sure to check out her blog and snag this special download for podcast listeners. And, keep an eye out on socials for your chance to win a copy of her book, The Keto Paleo Kitchen.
If you enjoyed this episode, give us a shout on Instagram at @ericaballardhealth and @thenourishedcaveman. We’d love to hear from you!
Do you ever have trouble digesting dairy? If so, you might want to give goat milk products a try. Today we’re talking to Tim Vanzant of Risin’ Creek Creamery. As a 35-year veteran of raising nubian goats, Tim has incredible knowledge when it comes to the nutrient makeup of goat milk and why it may be easier for humans to digest. He also happens to be one of the vendors who I make a point to visit at my local farmers market nearly every week. So, Tim and his herd of goats are an important part of my life, and I’m excited to share his knowledge with you today.
Listen in to understand:
- Why goat milk might be a good alternative if you have trouble digesting dairy
- What you need to know about choosing dairy and goat milk products
- What it means when dairy products are labeled as raw vs. pasteurized vs. ultra pasteurized
- How seasons and food sources affect the taste and nutrient profile of goat milk
- Why sourcing fresh, local dairy products is so important
You’re going to love getting to know Tim and his “diva” goats, and I hope this inspires you to get to know your local farmers and producers. If you’re near Indianapolis, be sure to visit Indy Winter Farmers Market, Broad Ripple Winter Farmers Market and specialty stores such as Wildwood Market to give Risin’ Creek Chevre a try. You can also check out www.risincreek.com or @RisinCreekCreamery on Facebook and Instagram for market updates (and cute pictures of goats).
If this episode was helpful to you, hop on over to iTunes and give The Full Plate a five star review. We’d be so grateful. And as always, get in touch with me on Instagram @ericaballardhealth.
Do you need a therapist? How do you know if you need a therapist? This episode will help us sort through just that.
Today’s guest is my friend, Topsie Vandenbosch. Topsie is a mental health therapist who specializes in working with career-focused women who struggle with inner confidence. In this episode, she helps us answer some fundamental questions, like What does mental health look like? How common are anxiety and depression? What’s the line between a bad day and a mental health issue that requires professional help?
Because here’s the thing: Mental health is a spectrum, and it manifests itself differently in every person. The key is to know what to look for so we can proactively strive for mental and emotional wellness in our lives.
Listen in as we unpack:
- The most common mental health issues and how they show up in different people
- How to know when it’s time to visit a mental health professional
- What a panic attack looks and feels like, and what to do if you think you’re having one
- What can happen if you avoid processing a traumatic event, and how working with a mental health professional can help
- How to choose the right mental health professional for you
I know you’re going to want to stay in touch with Topsie, so give her a shout on Instagram at @topsievandenbosch and check out www.topsievandenbosch.com to grab her awesome freebie: “The Top 26 Reasons Why You Need a Mindset Coach.”
If you loved this episode, jump on over to iTunes and leave The Full Plate a five-star review so we can reach more people with this important conversation on mental health!
It's not that you don't like it. It's that you're not good at it yet.
This is the mistake so many of make when trying to get healthy. We think we don't like doing things. But really we feel inadequate.
You can overcome that though. Tune into this quick dish to find out how.
It's not that you don't like it. It's that you're not good at it yet.
This is the mistake so many of make when trying to get healthy. We think we don't like doing things. But really we feel inadequate.
You can overcome that though. Tune into this quick dish to find out how.
How do we bring more of us into the healthcare system? It’s a challenging question, and one that some healthcare providers, like today’s guest, are trying to answer.
Dr. Dan Pino is an internal medicine and pediatrics doctor at Eskenazi Health in Indianapolis. As a primary care physician, Dan is asking important questions about how the systems we live in play a role in our overall well being. Dan and I met randomly at a coffee shop, and after a brief and fascinating conversation, I knew I had to introduce him to my listeners, too. I think you’ll enjoy this thoughtful conversation.
Listen in as we explore:
- What identity means within the healthcare setting
- How the healthcare system has evolved from disease-specific to understanding the full context of a patient’s life
- How different socioeconomic factors can affect the patient-physician relationship
- How social isolation is detrimental to our health and why community is essential to our wellbeing as individuals and as a society
- How we can be a part of transforming the healthcare system and promoting positive outcomes in our lives and in the lives of those around us
Wasn’t that a refreshing and encouraging conversation? I hope you’ll continue to explore these questions and keep the conversation going over on Instagram by tagging me at @ericaballardhealth.
FREEBIE ALERT: Do you work in an office? And does the food sitting in the breakroom keep you from reaching your biggest health goals? Then I’ve got a free gift for you. Grab my new ebook, “Erica’s Healthy Break Room Guide” to learn the 5 steps offices can take to improve their food today.
Why do we need to take care of our spines? Well, there are a lot of reasons, and my friend Dr. Lauren Harden lays them out for us in today’s episode of The Full Plate. Dr. Lauren is a natural health and wellness professional, a chiropractor and a licensed athletic trainer. She’s also the owner of Body Mechanics Health & Wellness and host of Medically Speaking on AM1310 in Indianapolis.
Dr. Lauren is an expert when it comes to spinal health, and she makes this essential information accessible and easy to understand. So listen in for practical tips on how to take care of one of the most important parts of your body: your spine.
You’ll learn things like:
- Why a healthy spinal cord and spinal column are essential to our daily function
- How repetitive stresses lead to myofascial pain
- How things like trauma, thoughts and toxins cause misalignment in the spine
- How chiropractic adjustments work and what to expect when visiting a chiropractor
- The number one thing you can do to improve your spinal health
If you loved this episode, let us know by taking a screenshot and tagging me at @ericaballardhealth and Dr. Lauren at @bodymechanicsindy on Instagram. You can get in touch with Dr. Lauren via email (bodymechanicsindy@gmail.com) or by tuning into her call-in radio show, Medically Speaking with Dr. Lauren Harden, every first and second Saturday of the month on AM1310: The Light in Indianapolis.
It's never cute when it happens, but breakdowns are actually helpful. That is, if you let them be helpful.
I know that and drank my own kool-aid this week. So, tune in to see what I learned and what you can learn from this week's Kardashian-like cry.
Oh and if you like what you hear - pretty please jump on over to iTunes and leave The Full Plate a five star review. It would mean to world to me if you helped me get these messages out to those who need to hear it.
Like CBD, it seems like everyone is talking about mushrooms and their superpowers. But, honestly, I didn’t know all that much about them before this episode. In fact, I had no idea there was so much to know about mushrooms! Thankfully, today’s guest enlightened me on the hundreds of species of mushrooms and their countless benefits.
Jeff Chilton is a mushroom aficionado whose fascination with the plant led him to his current role as President of Nammex, the first company to offer a certified organic line of mushroom extracts in the US supplement industry. Jeff is also a kind and brilliant soul who is here to share with us the many benefits of mushrooms -- both edible and medicinal -- and what to look for when choosing a mushroom supplement.
As Jeff makes clear in this episode, mushrooms are not a panacea, but they can play an incredible role in bringing our bodies back into homeostasis.
Listen in to learn:
- The basic nutritional benefits of edible mushrooms
- The difference between edible mushrooms and medicinal mushrooms
- How medicinal mushrooms work to enhance your health and bring you back into homeostasis
-
How to start implementing mushrooms into your diet and supplement routine
-
What to look for in the quality mushroom supplements
Our friend Jeff doesn’t have Instagram, but you can learn more about his company at www.nammex.com. And don’t forget to give me a shout on Instagram at @ericaballardhealth. I’d love to hear from you!
Here’s Part 2 of my Peru revelations. If you listened to Part 1, you know that I learned a lot. Almost too much. As I was stopped dead in my tracks.
In this episode, I lay out how I handled all the lessons I learned. What I did with them. And how you can to apply them to your life.
So, tune in. And if you like what you hear, I’d love if you hopped on over to iTunes to leave me me a five-star review.
Birth Control. Hormones. Menstrual Cycles. So. Many. Questions. Birth control can be a confusing topic. So many of us started on some form of it as teens or young women, without really understanding how it works and affects our bodies. This has left us out of touch with our own cycles and uniformed when it comes to our reproductive health. That’s why I’m calling on Dr. Kelly Culwell, aka Dr. Lady Doctor, to give us the information we should have been given years ago.
As an OBG/YN for almost two decades, Kelly has seen more than 28,000 vaginas on five continents. So, it’s safe to say she’s learned a lot about our lady parts. She’s also the creator of the “House Call” video series aimed at educating & empowering women to speak openly about their bodies and ask the right questions -- and that’s exactly what we’re doing today. As someone on my own hormonal journey, this has been such a fascinating conversation, and I hope you’ll find it empowering too.
Listen in as Dr. Lady Doctor herself helps us get smarter about our cycles by answering questions like:
- How does hormonal birth control work and affect our bodies?
- What’s the difference between hormonal and non-hormonal birth control?
- What does a “normal” menstrual cycle look like and why is it a critical marker for our overall health?
- Which lifestyle factors might be affecting our cycles?
- How can we safely transition off birth control, and what should we expect in the process?
- What’s the deal with our “fertile window” and is it a reliable form of birth control?
I hope this episode inspires you to get in touch with your own cycle and empowers you with the information you need to make informed choices for your body. You can stay in touch with Kelly on her website www.drladydoctor.com or send her questions directly on Instagram or Facebook at @drladydoctor.
And, as always, I want to hear from you too! Tag me on Instagram @ericaballardhealth and let me know what you thought of this episode!
Is it just me, or is CBD all the rage right now? I honestly didn’t know much about it until I sat down with the women of Rooted Scales, an Indianapolis-based, hemp-focused lifestyle and wellness company. Jaimeson Wright & Amy Sawyer are deeply knowledgeable about CBD and its many applications, and today we’re talking about the science behind the hype.
Listen in to gain an understanding of CBD basics, like:
- What CBD is, how it works, and the science behind it
- Which of your (or your pet’s) physical and mental ailments may be resolved or improved with CBD
- Why it’s essential to bring your body back into a homeostatic state and how CBD can help
- What to look for when choosing a quality CBD product
- How to know if CBD is working for you
If you’re interested in learning more about how CBD might work for you, be sure to reach out to Jaimeson and Amy at www.rootedscales.com or on Instagram at @rootedscales.
Any new or soon-to-be-mamas out there? Or maybe you hope to be at some point down the road? If you’re pregnant, recently pregnant, thinking about becoming pregnant, or happen to know anyone who falls into one of these categories -- then you will not want to miss this episode.
Today I’m talking to the Founder of PROnatal Fitness, Brittany Citron. In this super-informative conversation, Brittany helps us sift through the overwhelming amount information (and misinformation) out there about staying fit during pregnancy. We talk about the misconceptions around working out while pregnant, exercises that are best for your body, and so much more.
As Brittany shares in the episode, “The [physical] demands of this journey are specific, and the training should be too.” So listen in for some valuable information including:
- The number one misconception when it comes to working out while pregnant
- Why it’s essential to train for pregnancy and labor, just as you would any other physical challenge
- The best workouts for women who are pregnant
- Why learning proper breathing mechanics is essential for all humans, pregnant or not
- The best approach to rebuilding your foundational core muscles pre and post-pregnancy
Aren’t our bodies amazing? If you found this episode as fascinating and helpful as I did, let us know on the socials. Be sure to tag me at@ericaballardhealthand Brittany at@pronatalfitness. We can’t wait to hear from you, mamas!
I haven't done a Quick Dish episode in awhile. I want to give a really good reason for it. But, the truth is, when I got to Peru, I couldn't bring myself to work.
I haven't told you much about my trip to Peru. I don't even know if I told you I took a trip there. But I did. And it rocked my world.
So, in this two-part episode, I talk about my month in Peru, the lessons I learned along the way, and why those "a-has" are relevant to you.
If you like what you hear and think someone else could to, share this episode on the socials and would love if you tagged me at @ericaballardhealth.
Today we’re talking to my friend and Confidence & Mindset Coach, Kate Crocco. Now, this episode is a little bit different than most. Kate is opening up in a big way about her own health journey -- from her struggle with eating disorders to finding true healing through intuitive eating. And friends, I think this is an important conversation for you to hear.
Like the rest of us, Kate has a lot going on in her life. She’s a mom and business owner, yet she still finds a way to prioritize herself, set healthy boundaries, and invite healing into her life. So sit back, listen in, and let Kate fill you with encouragement through her story of self-compassion and healing.
You’ll learn some valuable lessons and perspectives, including:
- What it looks like to “choose” healing in your life
- How healing her relationship with food transformed her relationships with people
- What intuitive eating is and a few simple practices to incorporate into your routine
- Why it’s essential to drop the guilt when it comes to eating
- How boundaries promote a more healthy, well-rounded life
If this episode resonates with you, let us know by getting in touch on Instagram. You can find me at @ericaballardhealth and Kate at @katecrocco. Thanks for tuning in -- and until next week, keep filling your plate with things you love.
If you have kids (or hope to have them someday), this episode will be a lifesaver! Each week I receive countless questions from mamas and mamas-to-be about how to nourish happy, healthy kiddos.
So, today, I’m calling in an expert. Stephanie Middleberg is the best-selling author of The Big Book of Organic Baby Food and founder of Middleberg Nutrition, a health and wellness practice based out of NYC. In this episode, Stephanie dishes on what foods kids actually need to thrive -- and how to diversify your picky little eater’s palate.
Listen in for Stephanie’s take on:
- Which vitamins and nutrients your kids need to thrive and how to get them through food
- How to introduce your kids (even the pickiest of eaters) to vegetables, cooking and healthy habits
- How and why to get your babies started early on probiotics
- How keeping blood sugar levels steady can prevent toddler temper tantrums
- Why family dinners are key to the health and development of your child
If you found this episode helpful, be sure to take a screenshot and share on socials. Tag me at @ericaballardhealth and Stephanie at @smiddleberg_rd. Check out Middleberg Nutrition and Stephanie’s best-selling books at www.middlebergnutrition.com. Be sure to tune in next week, and until then, fill your plate with things you love.
Okay, friends. Our last episode of 2018 is going to straight-up light your soul on fire! We are talking to the amazing Jillian Bolanz, a transformational life and business coach who is on fire to help women find their true selves. Jillian opens up about how she finally stepped into her own power by overcoming a history of shame and self-loathing to find healing and, ultimately, her True Self. Today she’s breaking down the actionable steps we can take to tap into our fullest potential as we head into 2019.
Listen in for Jillian’s wisdom on how to find the True You:
- Why we use the things we love most in life as a sword against ourselves
- The first small step you can take to shifting your beliefs about yourself
- Two key questions to ask yourself to get in alignment with the True You
- Why it’s essential to find opportunities to celebrate and fill your “now” with the things you desire for your future self
- How incorporating two minutes of stillness into your daily practice will transform your life
You can stay in touch with Jillian on Instagram @JillianBolanz and listen to her podcast, “Morning Sunshine with Jillian Bolanz.” Learn more about her 2019 coaching program at www.jillianbolanz.com/dreamquest2019.
In the meantime, add Jillian’s book recommendations to your 2019 reading list: Evolution of Goddess , Woman Code, and Big Magic.
Today’s episode is jam-packed with invaluable knowledge about gut health -- thanks to our conversation with functional medicine practitioner Dr. Adrian Chavez.
Through his virtual lifestyle medicine practice and daily podcast, Dr. Chavez helps clients identify the root cause of disease and correct imbalances through natural methods.
Dr. Chavez believes there is a solution to every health problem -- and the answer often lies in our gut! On this episode, he outlines the steps we can take to heal and restore our gut and feel our best.
Listen in to learn:
- What gut health is and why it is essential to overall health
- How to tell whether you’re digesting properly and why waste elimination is so critical
- What lifestyle factors and medicines might actually be damaging your gut and causing yeast overgrowth
- How stress affects your ability to properly digest food
- What you can do to repair and restore your gut health
Don’t miss the awesome resources we have in store for you to accompany this episode! Check out the 15 Ways to Destroy Your Gut episode on Dr. Chavez’s podcast, “Your Nutrition Prescription.” You can also dig into more information on the Candida and Bacterial Overgrowth Protocol mentioned in the episode. And, finally, don’t be shy -- Dr. Chavez wants to hear from you on Instagram @yournutritionprescription.
Breathe in. Breathe out. Let’s talk about our basic life force -- our breath. Today, we’re breathing deep with Lauren Zoeller, a Nashville-based yoga instructor and certified work life balance coach who helps high achievers find holistic balance in their lives and careers.
Lauren knows that when we learn to breathe better, we can perform better in our professional and personal lives. In fact, it turns out that just five minutes of deep breathing can reduce stress levels by 75 percent. That’s a pretty high ROI for a busy professional with a full plate of responsibilities!
So let’s take control of our lives, one breath at a time. Shall we?Listen in and learn:
- How breath is connected to your natural fight-or-flight stress response
- How deep breathing can stimulate healing, regeneration and detoxification in the body
- How to tap in and recognize when you’re breathing from your chest instead of your belly
- How to control your breath instead of letting breath control you
- How to incorporate a simple two-minute breathing practice into your morning routine
You can find Lauren on Instagram at @laurenzoeller and learn more about her FREE 5-Day Mediation Course at www.laurenzoeller.com. And, don’t forget to grab free your episode worksheet to put Lauren’s wisdom and breath work into practice.
When is the last time you saw your doctor? Do you even have one? For so many of us, it’s easy to put off the task of finding a doctor until we have an injury or illness to address. But, friends, as entrepreneurs and high performers, it’s critical that we build a strong foundation of health, which includes establishing a team of healthcare providers.
So today we’re talking to my good friend Dr. Emily Dietrich. As both a practicing physician and a high performance coach who helps people accomplish their biggest personal and professional goals, Emily knows that health is foundational to a successful and fulfilling life. She’s dropping in to help us understand the importance of investing in our health and how we can partner with our doctors to take good care of ourselves - all so we can go out and crush our biggest goals!
Tune in if you want to better understand:
- Why building a “healthcare team” may be a better approach than seeing one provider
- What to look for when choosing a healthcare provider
- How to know when it’s time to go see your doctor
- Why it’s important to get to know your doctor before you “need” one
- How to become an empowered patient and start a dialogue with your healthcare team
You can learn more from Emily by staying in touch on Instagram @TheEmilyDietrich or on her website dremilydietrich.com.
And don’t forget to download the free episode worksheet to help you implement the lessons that Emily shared today.
Today’s episode is the perfect follow up to last week’s discussion about reprogramming the subconscious mind. We’re talking to Lia Kinn, a personal trainer and nutrition specialist who achieved amazing weight loss success (we’re talking 45 pounds in six months!) by overcoming her limiting beliefs and developing confidence in her ability to change her life and body. In this show, Lia helps busy women do the same through her online program, Lean Like Lia.
In this episode, Lia drops all kinds of wisdom and offers tactical tips on how she ditched her 10-year-long “diet” and finally owned her personal health goals.
Tune in if you want to learn how to:
- Attach meaning to your personal goals and craft stories that help you move forward
- Tame your “toddler brain” and question the validity of your own thought patterns
- Silence the voices of others and create new stories to support your journey
- Take the first, realistic step towards your biggest goals
- Commit to action, even when you’re in the midst of having a negative feeling
Stay in touch with Lia on Instagram @lia_kinn and learn more about her fitness programs at www.liakinn.com.
And don’t forget to download the free worksheet to get the most out of our conversation with Lia!
It matters a lot. In fact, social connection is a central component of good health. Yet so many of us lack it in today's world.
We've bought into the dogma that we should do it alone. But shouldn't. And in this quick dish, I explain why connection gets you where you want to be faster.
If you love what you hear, it would mean the work to me if you hopped on over to Itunes to leave me a five-start review.
Today we’re talking about self-sabotage. Have you ever been rocking a new workout or meal plan and then suddenly hit a wall? I’ve been there, friends, and I bet you have too. Turns out there’s a lot going on in our subconscious mind that can contribute to our self-sabotaging patterns. So, today. we’re calling in an expert to help us crack the code on our inner crisis.
Bonnie Kelly is a speaker, educator and expert on reprogramming the subconscious mind. She’s here to break down why we self-sabotage and the three key steps we need to end the cycle for good. Why is this so important? Because, as Bonnie says, we can’t consciously create the life of our dreams until we’ve done the work on a subconscious level.
Listen in for Bonnie’s tangible takeaways, including:
-
The most common reasons why we self-sabotage and how to identify the conditions, fears and expectations that might be holding us back
-
How to uncover the stories we tell ourselves, especially the ones that give power to our limiting beliefs
- How changing our thoughts really can change our lives
- The three-step cycle we can adopt to reframe our subconscious thoughts and put an end to self-sabotage
- Why forgiveness is the most essential thing we can give ourselves
Dig deeper and unpack your subconscious mind with this week’s free episode worksheet. For more resources, check out Bonnie’s website www.bonniekelly.me and grab a copy of her book, True To Your Core.
Like the show? Please leave us a review here -- even one sentence helps.
Friends, in this episode we’re keeping things real -- and we’re keeping things local -- with the amazing Ashley Brooks. Ashley is an entrepreneur and hospitality designer, co-founder of nationally-acclaimed restaurant, Milktooth, and the co-founder Garfield Farmers Market (where I personally do most of my grocery shopping during the summer).
That's just a portion of her professional bio, by the way. As you can see, Ashley wears many hats -- but all of her projects center around her passion for connecting with people through food. She is a passionate advocate for local food and a strong, sustainable food system. And today she’s going to help us understand how and why to incorporate local foods into our lives.
In addition to sharing her own entrepreneurial journey, as well as how she evolved from a diet based on convenience to a diet based on locally and sustainably sourced foods, Ashley also unpacks:
- What defines local food vs. healthy food vs. “slow food”
- Why supporting local food creates a more sustainable food and agriculture system
- Why local, seasonal food tastes better!
- What “slow food” is -- and why local doesn’t necessarily mean healthy or sustainable
- How to navigate your local market and ask where/how your produce is grown
If you’re in Indy, join Ashley and I at the Garfield Park Farmers Market next summer! In the meantime, you can follow Ashley on Instagram at @a.rose.brooks. Wherever you live, get to know your local slow food community at www.slowfoodusa.org!
Don't forget to get to grab your free local food worksheet, specifically designed to help you eat and shop local.
Like the show? Please leave us a review here -- even one sentence helps. Consider including your IG handle so we can thank you personally!
Or at least that’s what I think. The whole notion of a cheat meal bothers me so much because it sets us up for failure. And I’m going to you why.
So, listen in to hear how they use our reticular activating system (RAS) to go after the wrong thing.
If you love what you hear, it would mean the world to me if you would hop on over to iTunes and leave a five-star review.
Friends, I’ve got a delicious (and demystifying) episode in store for you today. Have you ever wondered about intermittent fasting but aren’t sure where to start? Today, I’m calling in an expert to help break it down for us. Beth Lipton is a natural foods chef, recipe developer, wellness writer and health coach.
Beth is an expert on the topic of intermittent fasting, and she is here to tell us exactly what it is, why it works, and how to know if it’s right for you. If you’re ready to feel more focused, get your hunger under control, and up your energy -- then press play on this episode!
In this episode, Beth dishes out her wisdom on:
- All things intermittent fasting -- what it is, why it works, and how it strengthens your body and improves your overall health and longevity
- How to fit intermittent fasting into your day and your life in a way that feels good
- Why you should listen to your body’s hunger signals and pay attention to what tastes good to you (hint: there’s a reason why butter tastes so damn good!)
- How to stay on track with healthy food choices and choose the right moments to indulge
I love Beth’s message that good health is supposed to FEEL good, and I know you’re going to dig her, too. Check out Beth’s 21-Day Reboot Program (and try some of her tasty recipes!) at www.bethlipton.com, or give her a follow on Instagram and Twitter @CookiePie0402.
Allow me to introduce you to my friend, Lauren Capizzo. In addition to being the brilliant mind who came up with the name for this podcast, Lauren is a speaking coach and visibility strategist who uses her background in both theatre and business to help online entrepreneurs develop the confidence it takes to get in front of their ideal client and serve them best. She is also an expert in self-talk, and friends, we all know how that pesky inner critic can get in the way of chasing our biggest dreams. So if you’ve ever set a health goal and not been able to reach it, this episode is for you.
In this episode, Lauren will teach you how to:
- Set goals that light your soul on fire (instead of setting goals to please other people, including your past self)
- Ask yourself the right questions to tell the difference between a superficial goal and a life-changing goal
- Tame your inner critic and become your own positive PR director
- Prime yourself for the day with gratitude and goal-setting
You can stay in touch with Lauren and learn more about her brand-new membership coaching program by visiting www.laurencapizzo.com and following @lauren_capizzo on Instagram. If you love this episode, be sure to take a screenshot and tag @ericaballardhealth and @lauren_capizzo.
Yea. That. Confidence precedes habits. That’s why confidence is essential to your health. But we don’t really talk about it in the health community.
I’m changing that today. So, tune in if you want to know why confidence matters if good health matters to you.
Like this episode? Let me know by taking a screenshot, throwing it up on Instagram, and tagging me at @ericaballardhealth.
Friends — Want to learn how to solve your chronic pain problems? Then meet Brendon Lundberg. Brendon is on a missionto build the safest, most consistently effective and appealing solution to the epidemic of chronic pain. As the co-founder of Radiant Pain Relief Centres, he combines his mission to change the way chronic pain is treated, with his deep experience in healthcare management, to help people who suffer from chronic pain get back their lives.
In this week’s episode, we dive into:
- What pain is, particularly what is the difference between acute pain to chronic pain and why that matters to you
- How chronic pain can manifest and what do do about it
- The role your brain plays in chronic pain and what happens when the wiring is off
- What new science is telling us about chronic pain and how to treat it
- Why treating and managing chronic pain is so important to Brendon
If you want to learn more about Brendon and his amazing mission you can check out his book called Radiant Relief: A Case for a Better Solution to Chronic Pain or his website at www.radiantpainrelief.com. You can also find him on Instagram at @pbrendonlundberg.
Curious about meditation? Great. Because I got the guy for you: Enrico Cecala. Enrico served in the US Navy SEAL Teams for 12 years, performed over 130 combat missions, all on top of running multiple businesses. After retirement and reconnecting with his spiritual path, he discovered his true calling to help people shape and lead a life on their own terms through coaching and meditation. Enrico has created a system that helps people reignite their light within, reconnect with their true selves, and lead their own life.
In this chat, we cover:
- What meditation actually is and how to know if it's working
- How you can start meditating if you don’t have tons of time and space
- Every day forms of meditation that you can adapt and used
- Meditation myths and why clearing your mind isn't always the primary goal of meditation
- How meditation can help you break through roadblocks and help you grow as a leader
To learn more about Enrico, you can find him on Instagram @superiorpeak or his website www.enricocecala.com.
Stress is a part of life, but, if we’re being honest with one another, we usually make it too big a part of life. Put another way: You’re stressing yourself out. And that’s not good.
Tune into this quick dish to hear why we stress ourselves out and how to combat this habit. And, as always, if you like what you heard, share this episode with your friends on social.
I’m so excited to share my conversation with Matt Whiteside, guys! Matt is the co-founder and CEO of Circle City Kombucha. Matt is a type 1 Diabetic who has dedicated his life to making the community a better place through the relentless pursuit of healthy lifestyle habits & products. That’s why in this episode, we talk kombucha and how it can improve your health.
In this week’s episode, we dive into:
- What kombucha actually is
- Why kombucha is good for your gut and digestive health
- What to be on the look out for when buying and drinking kombucha
- How much should you drink kombucha in a day
- Why adding kombucha into your every day routine may benefit more than your gut
Find out more about Matt and his company at @feelgoodsoda and their website at www.circlecitykombucha.com.
Ready to hear how to power your life with plants? Good. ecause I talked with Kevin Duffy, a plant-based tri-athlete that has finished 3 marathons, 5 full Ironmans and 7 half Ironmans all while working his day job as a Yonkers firefighter in New York. Kevin is the brains behind the health and wellness lifestyle brand Fire and Ironman. He was recently featured in the New York Times for the plant-based lifestyle that transformed his athletic performance over the last 3 years.
In this week’s episode, we talk about:
- Why you eat affects your overall performance and quality of life
- How he shed 40lbs to take on, not one, but five Ironman competitions
- What he eats to stay and how his plant-based lifestyle has helped him on the course and in the fire house
- How he handles friends, family, and co-workers' criticism and critiques of his lifestyle choices
You can learn more about Kevin's journey (and get awesome smoothie recipes) at https://www.fireandironman.com/
You can find him on Instagram at @fire_and_ironman.
That’s a bold statement for a data nerd like myself, but I stand by it. Because sometimes the science you cite, state, and hold on to isn’t right for YOUR unique body.
Find out what I mean exactly in my first ever solo episode.
Oh – and to get started on what’s right for you, grab my free guide.
Friends – Meet Warren Cargal, L. Ac. Warren is a leader in his field, specializing in age-related diseases tied to diabetes, cardiovascular and neurodegenerative issues, and cancer. He is a licensed acupuncturist and herbalist and is also founder and clinical director of Acupuncture Atlanta. He has practiced Chinese medicine for over 20 years and has helped hundreds of men and women during this time.
In this conversation, we cover:
- The number one cause of most age-related disease that no one is talking about
- What mitochondria are and why are important to our overall health and wellbeing
- Simple ways to increase mitochondria energy (ATP) output
- How sugar and fat can affect your mitochondria and how to choose the most quality energy source
- The five simple steps you can implement now to decrease your risk for age-related disease
You can get in touch with Warren at Acupuncture Atlanta.
You can find his book at https://www.themitobook.com/.
And you can find him and his practice on Instagram at @acuatlanta.
Get ready for this conversation with Jennifer Magley, ya’ll. Jennifer is a speaker, entrepreneur, high performance coach, and former professional athlete and NCAA Division I head coach. She works with athletes, executives, entrepreneurs and creatives to help them develop the habits they need to succeed in business. And in this conversation today, she gives us the formula to up level our lives in health and in business.
So, tune in if you want to understand:
- What differentiates high achievers, be it in sports or in the office, from everyone else
- How to form habits and the reason habits are key to your success
- The role belief plays in transformation and what you can do to up your belief in self
- The most important thing to keep in mind when starting new habits
- Why confidence is necessary when building skills and how to build confidence if you don’t have it
Connect with Jennifer on Instagram at @jennifermagley or at www.magleyjennifer.com.
Friends – Meet Christin Henke. Christin has a straightforward, no-nonsense approach to life, love, and business and I love her for it. If you follow her multi-layered, technicolored journey online, you'll discover her passion for women’s health and wellness, radical self-acceptance, pro-aging, and sacred sexuality. Christin loves contributing to important conversations and doesn’t back down from talking about the real stuff (be it good, bad, or uncomfortable).
Tune in hear us talk about:
- Why enjoying your meal is critical to good health
- How to literally spice up you meals (as she shares some of her favorite spice combinations)
- The anatomy of taste and how to apply it when cooking in your kitchen
- Why knife skills matter and where you can learn to chop for free
- Her favorite morning beverage and why she thinks you should try it
Connect with Christin on Instagram at @christin.henke
For more business-related stuff, stop by http://christinhenke.com/
And here are some of the spice combos and recipes Christin shares on the podcast:
Matcha Recipe:
- 8 oz unsweetened almond milk (sub coconut, macadamia nut, etc.)
- 1 rounded tsp Premium, ceremonial grade Matcha powder (My favorite brands are Matcha Love, Wumi, and Lucid)
- 4-6 drops liquid stevia (I use sweet leaf) or 1/2 tsp raw honey
- 1 pinch pink Himalayan or sea salt
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1 heaping tsp coconut oil or cocoa butter
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Heat milk until it begins to steam (do not boil)
- Transfer warm milk to blender - Add remaining ingredients
- Blend until well combined and frothy
- Enjoy!
Moroccan Flavor Profile
- Ground Cinnamon
- Ground Nutmeg
- Smoked Paprika
- Salt
- Pepper
Christin's Everyday Flavor Profile
- Pink salt
- Fresh cracked pepper
- Roasted Garlic
- Turmeric
Friends – I am so excited to introduce you to Troy Brooks. Troy is an inspired strength and lifestyle coach who combines training and nutrition as a means to all-round wellness. He specializes in pre & post natal training, group training, mobility, functional strength & conditioning, and body composition. He coaches people from all walks of life – be it your everyday business woman to elite athletes – and works to help every single one of his clients to surpass their health and fitness goals.
In this conversation, we cover:
- How he lost 67lbs in nine months and how that transformation changed more than just his body
- The mindset he had to adopt to hit the gym daily during this journey and how that shift helped him reach his ultimate goals
- Why getting started and just going for it is critical to your success in and out the gym
- The shifts and changes he has made to his routines and workouts to keep his health at its peak
- What some of the best workouts are for your body and how to find them
Friends – I’m so excited to introduce you to Robyn Conley Downs. Robyn is the founder of Real Food Whole Life, a multi-media wellness lifestyle brand with a mission to provide simplified solutions for real life wellness. In this podcast episode, she delivers on that mission. We talk about what mindset really is, how yours might be holding you back, and the things you can do in and out the kitchen to simplify your health and your life.
Join me and Robyn to learn:
- The three different types of wellness personalities and how to find out which one you are
- Why gentle is the new perfect and what that looks like in everyday life
- What mindset actually is and how it affects the decisions you make in and out of the kitchen
- How to make a healthy meal that tastes good in next to no time
- What meal maps are and how to use her “essential six” to construct them
You can get in touch with Robyn on all the socials through Real Food Whole Life. Also:
To find out what wellness personality you are, take the quiz at http://www.realfoodwholelife.com/quiz.
To learn about meal planning myths, stop by http://www.realfoodwholelife.com/blog/5-meal-planning-myths-and-why-its-not-as-complicated-as-you-think To create a capsule pantry, read http://www.realfoodwholelife.com/blog/how-to-create-a-capsule-pantry-for-simplified-cooking To check out her recipes, visit http://www.realfoodwholelife.com/recipes/ To hear her podcast on mindset, listen here: http://www.realfoodwholelife.com/feelgoodeffect/what-is-mindset-what-its-not-how-5-ways-to-shift-it
Tory Dube is a certified holistic nutritionist, certified life coach. and certified hypnotherapist. In action she’s a transformational coach who utilizes her expertise in professional dance and performance, holistic nutrition, transformational psychology and intuitive healing to guide women to core confidence.
We cover a lot in this conversation, and I know you’re going to walk away with some new information. So, tune in to learn:
- How to set goals that excite you and move your health and mindset forward in a big way
- The reason we set goals and how to set them to empower you
- Why finding joy in this moment will move you closer to what you want right now
- What our true “whys” can look like and why it’s easier than we think to define them
- The role fun and freedom play in achieving our best health and lives
You can get in touch with Tory at @torydoobs on Instagram or on her site at www.torydube.com.
To grab her free Have Fun, Make Money mini-course stop by https://torydube.lpages.co/have-fun-make-money-mini-series/
And if you want to join us on a beach in Mexico March 30 – April 6, you can learn how to do that here: http://www.torydube.com/tropical-transformation/. Payment plans are available & you can secure a spot with a $250 deposit. Space is limited so sign up soon if you’re interested.
Friends! I cannot wait for you to meet Alana Hess. Alana is magical, truly. I learned so much from her and you will to. For those of you just meeting Alana, she is a plant advocate who started her journey after discovering the medicinal magic within plants. During a series of confusing experiences in the modern medical world, she found a clear truth within nature: that plants are medicine. Alana hopes to share this ancient truth so that we can all remember the nurturing care that’s provided all around us by plants and to restore our innate human connection to nature.
In this interview, you will learn so much including:
- The role chronic stress plays in our overall health and how plants can help us manage it
- What adaptogens are and the role they play in stress reduction
- How plants, specifically adaptogens, can support your health and improve your quality of life
- What to look for when purchasing adaptogenic supplements and how to use them
- Some of her favorite adaptogens, like ginseng and ashwagandha, and what each does in the body
You can get in touch with Alana on Instagram at @naptownflo or via email at naptownflo@gmail.com. If you're in Indy, you can also find her at local farmers' markets and shops. Visit her site at www.naptownflo.com to learn more.
Ya'll, I'm so excited to introduce you to brain expert Jason McCloskey. Jason is a chiropractic neurologist who specializes in childhood neurodevelopment. He moved into this field because of his deep desire to facilitate healing of complex issues. Jason’s mission is to empower and equip children and their families by expanding their tools with cutting-edge research, nutrition, and neuro-immunological rehabilitation modalities. Jason’s experience with the human form is extensive, having secured a degree in sports medicine, post-graduate certifications in strength and conditioning, as well as advanced graduate work in the field of sports injury management. Jason graduated from Chiropractic school in 2017 and earned his post-doctorate fellowship in the International Board of Functional Neurology through courses in Childhood Developmental Learning Disabilities and Behavioral Disorders taught by Brain Balance's founder, Dr. Robert Melillo.
You'll want to tune into this episode because you'll learn:
- What inflammation actually is and what it does in the body
- How the brain and gut communicate to one another and why this communication matters
- The impact stress has our bodies and brains and what to do about it
- How to reverse neurological damage and prevent it from happening in the future
- Why food choices impact our mood, energy, and thought patterns
You can connect with Jason by calling or visiting the Brain Balance Center of Greenwood or by emailing him at jmccloskey@brainbalancecenters.com.
Friends! I could not be more excited to introduce you to fitness veteran Mark Morgan. Mark has over 20 years of experience in the fitness space and has the certifications and titles to prove it. He is the owner of Fit, Flex, Fly - a killer gym in Indianapolis - and is also a conditioning coach, personal trainer, TRX suspension training expert, and Power Plate I and II certified trainer. Mark specializes in developing holistic training approaches, which promote lifestyle changes for permanent results in weight loss, athletic performance, strength, dynamic flexibility, balance, proprioception, and whole-body functional strength and power.
Tune into this episode if you want to learn:
-Why you can't manage what you don't measure
-Why Body Mass Index (BMI) is an antiquated metrics and the tool he prefers
-How improving your health affects can everything you do in and out of office
-What functional fitness is and the movement towards it (pun intended)
-Where he thinks the fitness industry is going and why he's excited about it
You can connect with Mark through his gym Fit, Flex, Fly (also known as F3) online at www.fitflexfly.com or on IG at @fitflexfly.
On this episode, I sit down with Michael Huber, CEO of the Indy Chamber of Commerce, to discuss the role health has played in up-leveling his productivity and outlook on life. Michael is a passionate father, musician, and working professional. Juggling all three has been a challenge in the past so he discusses how his health journey has helped him focus on what’s TRULY important in his life. We discuss:
- How food and drink choices affected his sleep, productivity, fitness, and overall health
- The importance of being fully present in the moment
- Why a routine actually FREES your time instead of filling it
- The benefits of sticking to your routine (even on those days when you don’t want to!)
Michael didn’t start his health journey until the age of 40; so, it’s not too late for you, either, friends! To get in touch with Michael, you can find all his contact information at www.indychamber.com.
I am so excited to introduce you to Missy Bunch and Ryan Steenrod. This is truly one amazing couple, friends. I learned so much in this episode and you will too as these two mobility experts breakdown what to do to stay mobile, how to handle aches and pains, and what movements you can do to release tension and stiffness at the workplace. They also give us training on how to work our shoulders and hips to reduce pain and provide mindset tips to help you "stick with it" this time.
Basically, Missy and Ryan are pretty freakin' great. So, tune in and learn:
- Why mobility matters and what you can do to improve your mobility right now
- How important it is to ask for help when you’re in pain
- What tech neck is and the simple fix to breaking that habit and elongating your neck
- The most common desk stressors and how to adjust for them at the office
- How to sit, stand, and walk correctly (because, apparently, I’ve been doing it wrong)
To learn more about Missy and Ryan, visit http://deathofthedesk.com/. You can also follow them on IG for real time mobility tips at @missybunch15 and @ryansteenrod. And p.s. they are gifting listeners 25% off Death of the Desk membership. Use the code FULLPLATE to get in on that deal.
Friends - You are in for a treat today as I am talking with Dan Mendilow. Dan is a speaker, author, Evolved Empowerment Coach, and CEO of the Breakthrough Mastery Academy. Like many coaches, Dan was first client. He struggled with major depression for the first 28 years of his life, but, through powerful transformational techniques, he replaced his depression with lasting genuine happiness, created a thriving 6-figure business within 6 months, and, today, leads a fulfilling, abundant life that he now devotes to helping others do the same.
As you can imagine, we had a phenomenal conversation and talked in-depth about how mindset and health affect one another. So, tune in to learn:
- How your unconscious mind affects everything from how you brush our teeth to whether or not you go to the gym in the morning
- When the best time to deal with the issues holding you back from taking steps forward
- Why the way you do one thing is actually the way you do everything
- How our thoughts create the reality in which you live
Check out Dan Mendilow at www.danmendilow.com or on Instagram @danmendilow. You can also check him on his podcast Mind Mastery, available on iTunes and anywhere you listen to podcasts.
On this episode, I’m talking with WNBA All-Star Katie Douglas and, man, is it good one. Over the course of her 14-year basketball career, Katie did a lot. She helped the Indiana Fever win their first WBNA Championship in 2012, took multiple teams to the WBNA Finals on multiple occasions (2004, 2005, 2008, 2012), and juggled an international career playing in Greece, Spain, Turkey, Lithuania, Russia during the WNBA off-season. After leaving the WNBA, Katie returned to her hometown of Greenwood, Indiana, where she opened her first Orangetheory Fitness studio. She recently opened a new location in downtown Indianapolis and is excited to be helping her fellow Hoosiers improve their health.
In this episode of The Full Plate, Kate explains:
- Her journey from “little Katie” from Greenwood Indiana to WNBA All-Star
- How food impacted her body and performance and why she views food as fuel
- What the transition looked like from WNBA star to Orange Theory Fitness franchise owner
- How she got involved with Orange Theory Fitness and why she loves it so much
- Why she is so passionate about health and wellness and the one question she wants people to ask themselves
Katie Douglas
WNBA All-Star
You can find Katie hanging at OrangeTheory Fitness Greenwood or OrangeTheory Fitness Downtown Indianapolis. You can follow both locations on Instagram at their handles @otfgreenwood and @otfdowntownindy.
Friends - I am so excited to introduce you to Beth Blessing, nutritionist and co-founder of Green Bean Delivery. Beth is an amazing mother of three who loves supporting family farms and searching for unique, artisanal products. Her goal is to help others eat better and live a more natural, holistic life through healthy recipes and practical tips.
Beth definitely delivers on that goal in this podcast episode. So, tune in to learn:
-How Beth and her husband discovered sustainable farming, and why they created Green Bean Delivery, a locally-sourced, organic and natural grocery delivery service
-Why fat promotes good health and what you need to be on the look out for when sourcing oils, lards, and animal by-products
-The right way to cook with fat, i.e. which fat to use at which temperature for the best flavor
-What fermented foods are, the benefits of them, how to get started with fermented foods, and top sources for your every day diet
-The one thing Beth thinks people should do to improve their health today (trust me, it's a good one)
You can find Beth on Facebook at Organic Beth. You can also find her on the Green Bean Delivery Blog. And as a gift to podcast listeners, Beth is offering 20% off your first 3 orders with the code “TheFullPlate”.
Friends, I'm so excited to introduce you to Sonja Overhiser. Sonja is a fellow Hoosier and also an author, recipe developer, podcast host, and healthy and sustainable food advocate. She, along with her husband, Alex, are the cooks behind A Couple Cooks, a collection of whole foods recipes and inspiration for healthy and sustainable eating. While Sonja is a boss in the kitchen now - it wasn't always like this. She has spent the past 10+ years learning how to cook and shares with us how she got from novice cook to cookbook author and how you can make waves in your own kitchen.
In this episode, you will learn how to:
- Overcome your fears in the kitchen and create meals you love to eat and share
- Build your pantry and fridge organically (no pun intended) and economically
- Enjoy the process of cooking and celebrate what it does for your body, mind, and soul
- Pace yourself in the kitchen to avoid burnout and cooking fatigue
- Eat healthy when you can't cook, particularly when on the road for work or pleasure
Check out Sonja at her and her husband's website: www.acouplecooks.com and on Facebook and Instagram as A Couple Cooks. You can also stop by Amazon or wherever books are sold to check out her new cookbook, Pretty Simple Cooking.
Friend - Buckle up because Kevin Carr is about to answer so many of your exercise questions on this episode. That's because Kevin is a total movement guru. He is the co-owner of Movement as Medicine and is a certified functional strength coach, certified strength and conditioning specialist, and licensed massage therapist. Kevin has amassed a wealth of experience in the field of sports performance and personal training and works with everyone from US Olympians looking for a competitive edge to the Average Joe looking to shed some pounds and get healthier. He has helped countless clients move better and live better and, now, he's going to help us. So, tune in because this interview rocks.
In this week’s episode, we cover:
- Exercise and nutrition concerns shared by both the professional athlete and the Average Joe
- What to eat pre- and post-work out to maximize your movement
- How exercise impacts your brain health and improves your quality of life
- The best movements to increase brain functioning and up weight loss
- What workouts he does when traveling and why consistency always trumps intensity
Kevin references the following books: Smart Moves: Why Learning Is Not All in Your Head, Spark: The Revolutionary New Science of Exercise and the Brain, and Go Wild: Free Your Body and Mind from the Afflictions of Civilization. You can follow Kevin on Instagram at @kev_in_carr or visit him at www.movement-as-medicine.com.
I can’t wait for you to hear this episode of The Full Plate as it’s with my dear friend Dr. Heidi Skye. Heidi is a scientist, blogger, and family chiropractor in San Anselmo, Calif. She is also a mom and foster parent who is passionate about helping families create a “Culture of Wellness” in their own homes. In this conversation, we cover everything from how to heal one’s own body to what busy moms can do to nourish their picky eaters. So, tune in because this, friends, is a good one.
In this week’s episode, we talk about:
- Why suppressing your symptoms can be detrimental to your health
- How catching a cold or the flu can actually improve your overall health
- Intuitive eating and why self-awareness is a critical part of wellness
- Supplements and how to choose the right ones for your body
- The language of wellness and how to shift your dialogue to improve you and your family’s health
You can (and definitely should) stay in touch with Heidi. You can find her on Instagram at @drheidiskye or on Facebook as Heidi Skye Keller. Also, be sure to check out her website at http://drheidiskye.com/ to read Heidi’s blog, watch her videos, and grab amazing wellness tools.
Do you have allergies, friend? If so, you’re going to want to tune into this episode. Bee keeper and local honey bee advocate Kate Franzman shares how bees can help you manage your springtime sneezes and explains the (HUGE) role honey bees play in our food system. As the founder of Bee Public, a local honeybee advocacy organization, Kate raises awareness about the plight of honeybees and other pollinators. Through her work with Bee Public and Patachou Foundation, Kate maintains beehives in high-traffic areas around Indianapolis, including the Sky Farm and Eskenazi Health and along the Monon Trail at the Public Greens restaurant and microfarm,
In this episode, you will learn:
- What exactly a pollinator is and how you can care for them
- The impact bees and other pollinators have on our planet and health
- How honey is actually made of and what makes it a superfood
- What to look for when choosing honey and bee pollen
- Bee by-products' amazing health benefits
To learn more about Kate and her work, visit at www.beepublic.com or check her out on Instagram at @beepublicindy or on Facebook at https://www.facebook.com/pg/beepublicproject/.
Friends, get ready to be inspired, challenged, and encouraged by this week’s guest, entrepreneur, raw foods chef and mom-of-two, Audrey Barron. As owner of Ezra’s Enlightened Cafe in Indianapolis, Audrey is nourishing her community literally from the soil up. Audrey is full of information and inspiration about how making conscious food choices can heal our bodies and our planet.
In this episode, we talk about:
- Audrey’s journey to finding “health for herself” and how her life changed with a shift to a raw food diet
- How becoming a mother propelled her to start Ezra’s Enlightened Cafe
- How truly clean, vibrant, balanced foods heal our bodies and fuel our lives
- The importance of local and organically sourced foods
- How her business is widening the market for organic foods
- Her plans for a regenerative, community-driven farm
- Her passion for restoring the environment, and therefore, our bodies
Check out Ezra’s Enlightened Cafe at www.ezrasenlightenedcafe.com and on Facebook and Instagram. (When you visit, be sure to try the Nacho Mama's Bean Bowl - one of my favorites from the menu!) You can also stay in touch with Audrey through personal blog at www.gaiachef.com or on Instagram via @ezrasrawcafe.
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“Just because it’s made from plants doesn’t necessarily mean it’s going to be healthy for you.”
“My hope is that what we do is help people live a better life, even if it is just from one meal.”
“Illness is optional.”
“You are what you eat, from the soil up.”
“Every time you spend your money, think about where it’s going and how that’s impacting the planet and yourself.”
“If you feel overwhelmed with where to start, start with adding one thing to your diet.”
“Taking just a few breaths can really change the game.”
Friends, you’re in for a real treat this episode. I know, I say it every time, but I really love these women. Karen Burr and Sara Redmon have not only changed how I treat my skin but have also changed how so many others take care of their skin. As holistic estheticians and herb entrepreneurs, Sara and Karen spend most of their days helping people heal skin conditions – from acne to rosacea – through Materia Medica, their herbal blending bar and practice in Indiana. Before opening Materia Medica, these two spent many years working in traditional spas and decided to leave that world after realizing there was a (much) better way to care for our skin.
On this episode Karen and Sarah talk about how they incorporate natural skincare into everyday life, explaining:
- How our skin is an indicator of what’s going on internally in our bodies and what to do to heal ourselves from the inside out
- Why they are so adamant about nourishing our bodies with natural products and what they wish they knew when they were younger
- What to look for when buying natural products, including make-up, lotions, and face wash
- How to detox your arm pits (uh huh) and find a natural deodorant that actually works
- The difference between traditional spa treatments and holistic, plant-based skin care
- What to do if you have acne and/or want to age gracefully
- The simple steps you can take to start incorporating natural skin care and product into your life
Karen and Sara want you to look and feel good as they remember what it was like to battle acne and other skin problems. That’s why these two make sure their clients have the how-to steps to take care of their skin. So, if you want to connect with them or just want to follow them, you can find them hanging out on Instagram and Facebook at @materiamedicablendingbar or email them at materiamedica2@gmail.com.
If you’ve ever felt like you’re too busy to prioritize health, this episode is for you. I’ll introduce you to a successful, high-performing, and, dare I say busy entrepreneur, Peter SerVaas. As the co-founder of a high-growth technology company, Peter certainly has a Full Plate. While running his own business (and helping friends and family grow theirs), Peter travels the world pursuing active hobbies like kiteboarding and snow skiing -- and he’s even working towards writing his first book. While pursuing this adventure-packed life, Peter has unlocked the key to maintaining high performance and longevity: prioritizing his health above everything else.
On this episode Peter shares his mental framework and a few life hacks, including:
- The importance of setting clear, meaningful goals for your health and life (His goal: “To be able to do the active hobbies I love until I’m 70-80 years old.”)
- How he learned to set priorities to support his long-term goals (and then de-prioritize things that don’t serve those goals)
- Why eliminating decision points throughout day is key to maximizing performance
- How he simultaneously maintains his fitness and friendships while traveling the world
- His hacks for the art of a good night’s sleep
Peter has found the tools to maximize his time and energy toward pursuing his long-term goals, and he is excited to help you do the same. He’s not on social media (something he had to cut out to make time for those goals…), but you can reach him at peter@doublemap.com.
If you want to match Peter’s goal of reading 70-100 books this year, check out the ones below that he mentioned in the podcast:
- Essentialism by Greg McKeown
- Grain Brain by David Perlmutter
- The 4-Hour Work Week by Tim Ferris
- Principles by Ray Dalio
- Start With Why by Simon Sinek
- Plus, Peter’s picks for a good night’s sleep: ResMed sleep device and Mana sleep mask.
Friends, you are in for a delightful treat! In this episode, I’ll introduce you to Allie McFee, a women’s health and nutrition expert. Allie is extraordinarily knowledgeable about hormones, feminine cycles, and what she calls, “juicy feminine living.” With her company, Modern Goddess Lifestyle, Allie helps women connect with their inner rhythm and intuition -- aka their “inner goddess.” (And guys, don’t think this episode is for women only -- we all need to talk more about these topics, and Allie’s take on them is incredibly illuminating and empowering.)
In addition to demystifying the menstrual cycle and the various hormones involved, in this conversation we dive into:
- Allie’s personal story of balancing her hormones with nourishing food, herbs, and self-care practices
- How nutrition can support hormones and the different seasons of the feminine cycle
- How stress affects our reproductive hormones
- How we store feelings and emotions in our bodies
- The long-term effects of the birth control pill
- How to live in harmony with your menstrual cycle and honor the feminine cycle and seasons of womanhood
You will most certainly want follow along Allie’s journey after listening to this episode. You can find her (and the free e-book she mentioned in the show) at www.moderngoddesslifestyle.com or on Facebook and Instagram @moderngoddesslifestyle.
Other resources:
Goddess in Rhythm Course: Allie is offering The Full Plate listeners 10% off this course. Use the discount code SACREDMOONFLOWERICA to grab this awesome discount!
Womb Herbs
The Red Tent
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“Know thyself and know thy cycle.”
Friend - You are in for a fascinating treat. On this episode of The Full Plate, we’re diving into one of my newest obsession: digestive bitters. Digestive bitters are a game changer for most, and my friends and plant medicine experts Greg Monzel and Colleen Donahoe explain why. For those who don't know these two yet, Greg is an herbalist and Colleen is a certified yoga instructor, and together they have created Wild Persimmon School of Wellness. They have so much to share with us about how we can heal our bodies with a little (okay, a lot of) help from plants.
In addition to the adorable story of how they met, Greg & Colleen will tell us all about:
- Digestive bitters and how they work
- Body constitution and how knowing what your unique body needs will help you get back into homeostasis
- What plant medicine is and how to get started with plant medicine
- Why the dandelion is “like the bison of the plant world” (Greg really said that)
Oh, and Greg and Colleen have a few wonderfully simple tips to fill your plate and I want you do them; so, I'm sharing them here:
- Go for a walk.
- Sit with a plant.
- Taste your food.
Getting started with health can be that simple. And before I forget, be sure to follow along on Instagram @wildpersimmonwellness and at www.wildpersimmonwellness.com. You can find them on Facebook too.
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Other Resources:
Urban Moonshine Digestive Bitters: https://www.urbanmoonshine.com/collections/digestive-bitters
Welcome to The Full Plate, friends! I’m so excited to share this podcast with you. In this episode you’ll meet Kristen Hubbard. Kristen is an amazing writer, mindset coach and CrossFit coach - and she has a whole lot to share with us about becoming a student of yourself and finding the mindset and foods to fuel your best life.
In this episode, Kristen and I talk about:
- Her journey toward fueling herself from the inside out with healthier thoughts and foods
- How to re-work the negative self talk and reshape your habits
- Being a CrossFit athlete fueled by a whole foods plant-based diet
- Finding the foods that work for your body and detaching from the ones that don’t
Fill your plate by following Kristen’s advice to do one kind thing for yourself today!
Did I mention that Kristen is an amazing writer? Check out her thoughts on trusting your gut over on the blog at www.kristenhubbard.com - and keep up with her on Instagram @kristenhubbardwrites.
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“Our body is not a math equation, it’s a science equation.”
“It’s just food.”
“We can value ourselves more than the items we put in our body.”
Get ready for this life-giving interview with my dear friend, Freddie Kimmel. Freddie is a musical theatre performer, health coach, and personal trainer based in New York City. After overcoming cancer and a slew of other health challenges, Freddie has unlocked the foundations to health and healing as well as his passion for helping others on their own journeys.
In this conversation, we’ll cover:
- Freddie’s incredible and inspiring story of survival and healing
- How a shift in diet and mindset dramatically changed - and probably saved - Freddie’s life
- How to pay attention to those “divine whispers” from your body to give it what it needs to thrive
- Why it is so important to rewire your mindset around health and how to do it
- What the heck is tapping and how do I do it?!
Take Freddie’s tip and define your WHY by writing down the one thing that sets your soul on fire - and then spend more time doing that thing!
Stay in touch with Freddie at http://freddiesetgo.com or on Instagram @freddiesetgo, including this mind full vs. mindful post we discussed in the podcast.
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“They’re called feelings because we feel them in the body.”
“Stone by stone, you start picking away at the wall, and you turn around and one day you’ve moved the mountain.”
Friends, I am ridiculously excited to introduce you to this week’s guest, Swathi Rao. Swathi is a functional medicine practitioner with an absolutely incredible wealth of knowledge on just about all things health-related. But guys, what I love most about Swathi’s approach is her commitment to partnering with every patient to create an individualized wellness plan that cares for the whole person -- body, mind and spirit. Oh, and her practice’s motto is pretty great, too: Eat Well, Sleep Well, Move Well, Poop Well, and ultimately Be Well.
This week we’re getting into just how much stress hormones factor into your gut health, as well as tons of other great stuff, including:
- What is functional medicine, exactly?
- What are stress hormones are and how do they spark chronic disease?
- The importance of finding and addressing the root causes of stress in your life
- How stress presents itself in the body
- Why good gut health and elimination are essential to optimal health
But this is just scratching the surface of all that Swathi and I hope to dive into in the future, so you can count on hearing from her again on The Full Plate.
In the meantime, follow Swathi’s practice on Facebook and Instagram @BeWellFamilyCare or online at www.bewellfamilycare.com.