Becoming Fully Free Podcast: Recent Episodes
Lauren Bradley
Welcome to the Becoming Fully Free Podcast! I’m your host, Lauren Bradley, certified holistic health coach and nutritionist. If you’re ready to get focused on what it takes to create not just a body that you love and healthy habits that feel easy, but also building a LIFE that feels so aligned, so empowering and SO FUN, you’ve come to the right place!
There's one piece of nutrition advice that makes me want to scream every time I see it...and it's this: "If you're struggling to lose weight, you probably need to eat more!" NO! Absolutely not. This is lazy, inaccurate advice and in today's episode I'm telling you what you actually need to do to bust through a fat loss plateau.
If you’re wanting to lose pounds and inches, but don't want to count/track/obsess your way there, and you have a high priority to drop the all or nothing mindset and food obsession, my next round of 1:1 coaching is beginning on Monday, May 15th. You can get all the details on the program here.
All you need to do is apply for a spot - I’m only opening 5 & applications close 5/1- to let me know you’re interested. You’re not committing to the program by applying, you’re just letting me know you want to learn more about how we can potentially work together.
So if you’re wanting to lose pounds and inches, but don't want to count/track/obsess your way there, and you have a high priority to drop the all or nothing mindset and food obsession, you need to apply today. Once I get your application I’ll reach out and we’ll talk next steps! Let’s work together to get you implementing everything I teach you here on a consistent basis!
This one miiiiiight ruffle a few feathers, but that's fine with me! Much like I don't think WW, BeachBody, or Keto are healthy and sustainable strategies to better health, I also I don't think macro counting or tracking is a healthy approach to improving eating habits - and in this episode I'm telling you exactly why.
If you’re wanting to lose pounds and inches, but don't want to count/track/obsess your way there, and you have a high priority to drop the all or nothing mindset and food obsession, my next round of 1:1 coaching is beginning on Monday, May 15th. You can get all the details on the program here.
All you need to do is apply for a spot - I’m only opening 5 - to let me know you’re interested. You’re not committing to the program by applying, you’re just letting me know you want to learn more about how we can potentially work together.
So if you’re wanting to lose pounds and inches, but don't want to count/track/obsess your way there, and you have a high priority to drop the all or nothing mindset and food obsession, you need to apply today. Once I get your application I’ll reach out and we’ll talk next steps! Let’s work together to get you implementing everything I teach you here on a consistent basis!
One of the most popular questions I get from those interested in coaching with me is "Can I still go out for drinks with my friend?" and "Can I still go out to eat and go on vacations and stuff?" And of course, my answer is YES! Any program that tells you otherwise is a huuuuge red flag. In today's episode, I'm giving you a few strategies for how to still have a life and keep your health and other goals a top priority!
If you’re wanting to lose pounds and inches, but don't want to count/track/obsess your way there, and you have a high priority to drop the all or nothing mindset and food obsession, my next round of 1:1 coaching is beginning on Monday, May 15th. You can get all the details on the program here.
All you need to do is apply for a spot - I’m only opening 5 & applications close on 5/1 - to let me know you’re interested. You’re not committing to the program by applying, you’re just letting me know you want to learn more about how we can potentially work together.
So if you’re wanting to lose pounds and inches, but don't want to count/track/obsess your way there, and you have a high priority to drop the all or nothing mindset and food obsession, you need to apply today. Once I get your application I’ll reach out and we’ll talk next steps! Let’s work together to get you implementing everything I teach you here on a consistent basis!
There is so much we CAN'T control while we're working towards our goals - life still happens, the scale will be up & down for a million different reasons, we'll have to deal with food pushers and those who might question our choices. But at the end of the day, there are three major things we CAN control and in today's episode I'm sharing exactly what those are.
If you’re wanting to lose pounds and inches, but don't want to count/track/obsess your way there, and you have a high priority to drop the all or nothing mindset and food obsession, my next round of 1:1 coaching is beginning on Monday, May 15th. You can get all the details on the program here.
All you need to do is apply for a spot - I’m only opening 5 - to let me know you’re interested. You’re not committing to the program by applying, you’re just letting me know you want to learn more about how we can potentially work together.
So if you’re wanting to lose pounds and inches, but don't want to count/track/obsess your way there, and you have a high priority to drop the all or nothing mindset and food obsession, you need to apply today - applications close on May 1st. Once I get your application I’ll reach out and we’ll talk next steps! Let’s work together to get you implementing everything I teach you here on a consistent basis!
Literally everyone I know could use a little extra support in at least one area of their lives. There are SO MANY benefits that come a long with hiring a coach and in this episode I'm telling you why you should hire a health coach - even when you feel like you don't need one!
I know there are some of you who need support and need more help making the things I teach you here stick. My next round of 1:1 coaching is beginning on Monday, May 15th. You can get all the details on the program here.
All you need to do is apply for a spot - I’m only opening 5 - to let me know you’re interested. You’re not committing to the program by applying, you’re just letting me know you want to learn more about how we can potentially work together.
So if you’re wanting to lose pounds and inches, but don't want to count/track/obsess your way there, and you have a high priority to drop the all or nothing mindset and food obsession, you need to apply today. Once I get your application I’ll reach out and we’ll talk next steps! Let’s work together to get you implementing everything I teach you here on a consistent basis!
This episode was AMAZING and we're talking all things $$$$$$.
Jen is financial advisor turned personal financial manager/CFO for clients. She is in the business of helping you get really good with your money. From working with clients to understand how to best manage and organize their finances, build savings, plan understand investing Jen has your back.
Jen shares her Starter Plan, talks about the biggest blocks she sees women putting up that holds them back from making more money, and teaches us the basics of how to know our money on a deeper level.
Connect with Jen:
- Know Your Money Course
Book Recommendations
- I Will Teach You to be Rich
- Know Yourself, Know Your Money
Apply for a spot in Fully Free 1:1 Coaching here.
We've all been there - trying to cut lots of calories fast to lose weight fast. And if you've been there, done that, you also know what comes next...the rebound. In this episode I explain why the rebound happens, why the dieting actually makes fat loss a lot harder, and what you should do instead.
In today's episode I'm sharing why I've decided to go back to basics when it comes to running my business and why I keep choosing to invest thousands of dollars in business coaching, even though I'm 7 years into running my own company.
If you're ready for a coach of your own to help you get to your nutrition goals, click here to apply for my 1:1 coaching program, Fully Free. This is the LAST WEEK to apply and start in March. Any applications received after Friday, April 1st must wait until May to being their program.
Today's guest is Syeda Neary, a self-worth and dating coach who teaches women how to find and keep true love as a successful and independent woman in alignment with your human design.
We talk about what human design is, how to use it to make dating more enjoyable and more successful, what it takes to find your person, the importance of knowing YOUR values, how to set and stick to your boundaries when dating and so much more.
Whether you're out in the dating world or not, you're going to LOVE this episode. Be sure to share it with anyone you know who it would be helpful for, and you can find all of Sy's info below!
Syeda Neary Website
Today's guest, Erin Candeloro, is an expert home organizer who helps busy women clear the clutter from their homes and minds. In this episode we talk about how clutter effects cortisol levels (the stress hormone), Erin's super simple system for not just decluttering but also for keeping it that way, how to get your family on board, the benefits of delegating not doing it all yourself, and so much more!
You can find all of Erin's info linked below so you can connect with her and check out her services!
Website
This conversation with Tanya was amazing - we covered everything from switching career paths, to creating wealth, finding your purpose, creating more joy and happiness, how to create confidence to make out of the box choices...we covered A LOT! I hope you love today's episode and be sure to let me know your biggest takeaway over on IG @laurenbradleycoaching!
Tanya's Info:
Website
This convo was FIRE! Wendy is a Body Confidence Coach who teaches women how to ditch the scale, stop hating their body & live a body confident life. We covered everything from toxic fitness coaches (and my confession of how I used to be one ~cringe~) to clothing sizes, why bodyweight doesn't actually matter at all, and how to free yourself from the hole diet culture digs us into.
Wendy's Links:
Website
Virtual Workout Class Sign Ups
I’ve had more than a few clients say to me “I don’t know what any other goal could be besides fat loss. If I’m not trying to lose weight, what’s the point?” and I get it! We are SO conditioned to focus only on aesthetics because that’s what matters big time in our society.⠀In today's episode, I'm offering you 3 alternative focuses when it comes to your nutrition goals that have nothing to do with fat loss.
If you're ready to stop struggling and stressing over food and are ready to start learning the much more enjoyable and sustainable way to get the results you want, click here to apply for my 1:1 coaching program, Fully Free!
We hear all the time that we need to love ourselves....but HOW do we actually do it? In this episode I'm giving you the framework to create your very own self-love cocktail so you can start loving on YOU.
Book referenced in this episode: Eat, Pray, #FML by Gabrielle Stone
One of the "complaints" I get from clients within the first month or so of their 1:1 coaching program is that there's no way what they're doing can be working because it doesn't feel hard. Eating foods they actually like feels too indulgent, too enjoyable, and there's no way that can lead to the result they want - because if they're not struggling, they must be doing it wrong. In this episode I'm telling you why that's insanely backwards [+ I'm giving you a little life update, too!]
Apply for 1:1 coaching by clicking here
The ups and downs of habit change and changing up your nutrition habits are really real. My clients experience it all! The excitement, the self-doubt, the "Lauren you want me to eat MORE?!"... and I've broken it down into 3 phases: The Honeymoon Phase, The Discovery Phase, The Growth & Stability Phase. I'm explaining each phase in this episode and what you can expect in each phase.
And if you're ready to go through these phases with me, click here to apply for a spot in my 1:1 coaching program.
It's not what you think.... I'm taking you back to 2015. It had been about 6 months since I started doing the hard work on my relationship with food, exercise, and my body. And things were changing - fast. In this episode I give you the exact things I did to make a lasting change, and how you can do it, too.
If you're ready to get started on your own food freedom and lasting fat loss journey, click here and apply for a spot in my 1:1 coaching program.
Lots of ladies tell me they workout consistently, put the work in at the gym, and are lifting heavy, but they’re not seeing the muscle definition and tone they really want. They know the muscle is there, but their body composition doesn't reflect the work they're putting in in the gym.
The key to getting that strong look? I'm spilling the secrets it in this podcast episode.
Let me help you achieve that strong, toned, fit look you're after. Click here to join Fueled Up Reset kicking off on January 18.
I think a lot of people hear 'nutrition coach' and think "why would I pay someone to tell me what to eat?" Or they think "OMG just tell me what to eat! That's what I need!" But truly, the job as a nutrition coach isn’t to tell you what to eat - clearly you know how to do that already because you're alive - the job of a nutrition coach is much more nuanced and much more involved.
In this episode, I share the 6 things I coach my clients on that have nothing to do with what's on their plate or how they exercise, which, IMO, anyone who calls themselves a nutrition coach needs to be doing as well.
If you're ready to get your nutrition game on point, click here to get all the details on the Fueled Up Reset kicking off on January 18.
There's this mentality of “it’s the holidays! I’ll refocus on January!” Then January comes and you’re scrambling to find a juice cleanse or prepping to go back on Keto, and promising yourself you'll workout 7 days a week when for the past two months you’ve been eating and drinking your face off and sitting on the couch.
It’s not going to work
What is? I'm spilling the secrets in this episode!
If you’ve been on a diet before, you know that the standard prescription for weight loss is to cut calories.
- WW “works” because they put you in a caloric deficit.
- Whole 30 cuts grains, sugar, and legumes = calorie deficit
- Keto = cuts carbs = calorie deficit
But we also know, these diets work until they don’t.
And they don’t work because #1 they cut calories SO drastically our hunger and cravings increase and our energy plummets AND…they don’t focus on the QUALITY of foods as much as is necessary.
In this episode I make my case for why QUALITY actually matter more than QUANTITY when it comes to fat loss and general health
Join the Fueled Up Reset Waitlist here
The great thing about holiday stress is that it’s predictable, which means we can make plans to reduce the amount of stress we experience and the negative impact it has on us - but, what is that plan supposed to look like?
In this podcast, we're going to talk about how to manage:
- Food, drinking
- Doing too much
- Get-togethers or loneliness
- Seasonal Affective Disorder
- Pre-holiday Stress Management Checklist
Enjoy!
Cravings are inevitable - but when they hit, what are you supposed to do? In this podcast I cover
- Hunger v Cravings
- The 3 D’s Method
- Common causes of cravings & how to handle them
Enjoy!
Back in November I ran a free training series called Happy & Healthy for the Holidays. On day one, we covered mindful eating. Now, I know, this is a term that gets thrown around A LOT, but no one really knows what it actually means beyond "listen to your body" (cue the eye roll). In this training, I got into lots of detail as to what mindful eating actually is and HOW to do it. SO grab a pen and piece of paper for some notes, and enjoy!
If you tuned in the last few weeks, you know that for the month of November I’ve been be re-releasing some of the most popular BFFP episodes from the past year, and today is the last one before we jump back in with brand new stuff for you!
Today's episode is all about that time I went Sugar Free for 30-days. You know I LOVE all things sugar. Cookies, candy, pastries, donuts, alllllll the things! So why on Earth would I challenge myself with cutting all that out when I've come so far in terms of eating them moderately and mindfully? I'm spilling all the details in today's episode!
And as always if you could share this episode on your social media or with anyone you think might benefit from it, I’d be so grateful!
If you tuned in the past few weeks you know that for the month of November I’m going to be re-releasing some of the most popular BFFP episodes from the past year. If you missed the last three re-plays you can go back and listen after this amazing episode all about how Shorter Workouts can mean Better Results.
When it comes to exercise, more isn’t always better. But something I hear all the time is that 20 minute workouts just don’t feel like enough or that if the workouts aren’t at least 45 minutes, what’s the point?! And honestly that couldn't be further from the truth. In this episode, I'm making my case for why you need to go shorter on the workouts and how doing so will accelerate your results!
And as always if you could share this episode on your social media or with anyone you think might benefit from it, I’d be so grateful!
If you tuned in last week you know that for the month of November I’m going to be re-releasing some of the most popular BFFP episodes from the past year. If you missed the last two re-plays you can go back and listen after this amazing episode all about Handling Change.
Listen - no one LOVES change. No one thrives in an environment that’s chaotic and always different and always changing BUT change is inevitable, isn’t it? So, in this episode I give you a little ramble on how to come to peace with change and really embrace it instead of fighting against it.
Aside from my very first episode where I share my food & fitness story, this episode has the second most plays, so that tells me you probably need to hear it again! And as always if you could share this episode on your social media or with anyone you think might benefit from it, I’d be so grateful!
Enjoy the replay!
If you tuned in last week you know that for the month of November I’m going to be re-releasing some of the most popular BFFP episodes from the past year. Last week you, re-listened to “I Feel Fat” and it seems like some of you, given the DMs I’ve been getting from it on Instagram, needed that little kick in the butt as a reminder to speak more kindly to yourself and think about the things you DO want vs what you don’t want.
Today’s episode is My new take on alcohol - where I talk about that time I found myself sitting on the couch each night with a glass of wine, then waking up the next morning feeling like garbage. I tried everything I could think of to make myself feel better - aside from not drinking wine. I didn't want to stop drinking all together. But I did want to feel more energized, I was tired of the headaches, and I wanted to be more focused and productive during the mornings. So, I started implementing a new rule to help me cut back on drinking and the results were....surprising!
You all LOVED this tip so if you need a refresher, get ready! And as always if you could share this episode on your social media or with anyone you think might benefit from it, I’d be so grateful!
Ok! Enjoy the replay!
Being that it is now November 2021, that means this podcast has been up and running for an entire year. There are over 66 episodes recorded and I kind of can’t believe it because I started this thing in a total whim. I learned how to record a podcast, how to upload it, then just...started. And here we are a year later.
So, I’m gonna look at this past year as Season One of the BFFP, and to close it out, we’re gonna do something a little special.
Over the month of November, each Monday I’m going to release one of the 5 most popular episodes so far. That means the episodes that have the most listens, those that I’ve gotten the most feedback on, or one of my personal favorites!
To kick things off, we’re re-playing the “I Feel Fat” episode of the podcast where we talk about what you REALLY mean when you say “I feel fat” how to stop saying things like that to yourself because they’re not at all helpful, and coming up with some better feeling thoughts.
And as always if you could share this episode on your social media or with anyone you think might benefit from it, I’d be so grateful!
Ok! Enjoy the replay!
We’re going to talk about creating your results - any results - with your thoughts.
Your thoughts create your life. Plain & simple.
Because your THOUGHTS create your feelings, for better or worse.
I highly suggest taking out a notebook and pen for this one - it's an interactive podcast episode, today!.
If you want to learn from the woman who created the framework I'm talking about in this episode, click here to learn about Brooke Castillo and The Life Coach School Podcast.
Gratitude is a really powerful (and often overlooked) mindset hack to help you focus on the things in your life that you are grateful for or feel blessed to have. We as humans tend to focus on everything we don’t have yet, things we didn’t get done, all we still have to do. A gratitude practice helps pull your focus to all you do have, all that’s already going well, and everything you’ve already accomplished.
This practice can have the power to make you a happier and healthier person if you actually commit to practicing it.
So how do you even get this practice started? I'm giving you a few options in this episode.
Personal responsibility is one of the deepest forms of self-respect and self-care.
Personal Responsibility means taking full ownership of your results, or lack of results. Because it's true. At the end of the day, YOU choose what to eat, how much to eat, why you’re eating, when you’re eating...that’s all YOUR choice.
My own life was transformed when I realized I was unknowingly bypassing personal responsibility for my health and happiness. I was the queen of blaming stress, diet culture, and not having enough willpower for keeping me stuck in a diet/binge cycle. But after learning about the concept of personal responsibility, my entire life changed.
Tune in to today's episode to learn how to start taking some personal responsibility for yourself and walk away feeling more motivated and empowered than you have in a long time!
Obsession = Stress and we can't stress our way to a positive result. This is a quickie episode - get ready to feel a boost in motivation and don't forget to click here and apply for a spot in my 1:1 coaching program. I'll teach you how to drop the obsession, how to trust yourself and how to get those results you want SO BADLY in the simples, most enjoyable way possible.
When a client comes to me and says "I want to lose 10 pounds this month" I know we're in for a RIDE! The issue isn't the goal - it's fine if you want 10 pounds gone, we can do that. But when you focus on things you can't control (aka the scale), you set yourself up for a lot of frustration because there will for sure be normal scale fluctuations that sometimes seem to make zero sense.
So, instead of focusing on outcome-based goals, I encourage my clients to focus on behavior-focused goals. I explain exactly what that means in today's episode.
Your meals are spot on. Your clothes are fitting better. You're more confident. More energetic. Then you see a picture of yourself and you're like WTF?! Why don't I look as good as I feel? We're dissecting this exact question in today's episode.
It’s OK to be aware of the scale and you don’t have to smash it or throw it away, but it shouldn’t be the only way of tracking progress -- especially if every time you get on it, you feel defeated and throw all your hard workout out of the window.
In this episode, I'm giving you a few other ways to track progress that you can use in conjunction with, or instead of, the scale.
If you want to change the results you have, you absolutely, without a doubt, change the way you think about food.⠀
The more you judge yourself, criticize yourself, and stress yourself out about your food choices, the further away you get from your goal.⠀
Like they say, you can't expect a positive results with a negative mind.⠀
In this episode I dive deep into why diets like WW continue to fail and give you a super simple 2-step process to help you rewire your brain to be a lot more supportive and positive.
Enrollment in the Wicked Fueled Transformation Challenge closes tomorrow at noon. Click here to grab your last minute spot!
We've all been there - trying all the quick-fix programs, getting short-lived results, then being right back to square one as quickly as it all started.
And those programs are SO tempting because we all want our results yesterday, but (obviously) they aren't worth the effort.
So, to help keep you sane and to help you finally get lasting results, I'm going to give you a few Do's and Don'ts to keep in mind as you navigate your own body transformation journey.
If you're ready for a transformation of your own, you're in the right place. The Wicked Fueled Transformation Challenge will get you into a consistent exercise and nutrition routine that will help you secure sustainable results lasting far beyond the 6-weeks program.
WFTC kicks off on September 7th.
When it comes to body transformation, we tend to think "eat less, exercise more!" So we sign up for all the fitness classes, start running, spend hours each week in the gym...but that's not the solution.
The eat less, exercise more advice can work at first, but if you're spending hours on the treadmill, your body will eventually adapt, meaning you'll have to start going longer and harder and spend more time on the treadmill.
Who has the time?
In this episode, I'm giving you suggestions for how to shift your workouts to be more inline with not just your goals, but your body's metabolism, so you can start getting some results already!
Enrollment opens up TOMORROW (8/24) for my 6-week transformation challenge where I’m going to help you get your nutrition protocol all squared away. We’ll be sure you’re eating enough food to stay satisfied, eating the right kinds of foods, and make sure you’re eating solid portions of protein at every meal. On top of that, we’re going to get your fitness habits squared away (because those HIIT workouts 5x/wk aren’t doing you any favors) and we’ll get your mind right so you can focus on the things that matter (bye bye calorie counting), stay consistent, and start getting some results that will last.
Keep your eyes peeled on my IG page @laurenbradleycoaching so you can grab your spot as soon as they open up!
When you think body transformation does your brain automatically go to nutrition & exercise? After all, "fat loss is 80% nutrition and 20% exercise" is drilled into our heads, right?
But the BIGGEST piece people miss when they set out on a transformation journey is what's going on between their ears.
We can be our own worst enemy, or our own biggest cheerleader.
In this episode, I'm covering 3 mindset shifts you need to make if you want a lasting transformation.
Coming up in September I’m running a 6 week transformation challenge where I’m going to help you get your nutrition protocol all squared away. We’ll be sure you’re eating enough food to stay satisfied, eating the right kinds of foods, and make sure you’re eating solid portions of protein at every meal.
On top of that, we’re going to get your fitness habits squared away (because those HIIT workouts 5x/wk aren’t doing you any favors) and we’ll get your mind right so you can focus on the things that matter (bye bye calorie counting), stay consistent, and start getting some results that will last.
Enrollment opens in 8/24 so keep your eyes peeled on my IG page @laurenbradleycoaching
You have the best intentions when you start a fat loss program. But are the methods you're trying actually doing more harm than good? Listen to today's episode to be sure you aren't making these 3 mistakes!
Coming up in September I’m running a 6 week transformation challenge where I’m going to help you get your nutrition protocol all squared away. We’ll be sure you’re eating enough food to stay satisfied, eating the right kinds of foods, and make sure you’re eating solid portions of protein at every meal.
On top of that, we’re going to get your fitness habits squared away (because those HIIT workouts 5x/wk aren’t doing you any favors) and we’ll get your mind right so you can focus on the things that matter (bye bye calorie counting), stay consistent, and start getting some results that will last.
Enrollment opens in 8/24 so keep your eyes peeled on my IG page @laurenbradleycoaching
Let me start by saying - FAILURE isn't a bad thing. It's a necessary part of the journey to success. And if we can learn to 1) embrace failure, and 2) overcome repeated failures, we'll get to our end goal even faster.
In this episode, I cover 7 big reasons why you're not where you want to be yet and exactly what to do about each of them.
Enjoy!
You know I LOVE all things sugar. Cookies, candy, pastries, donuts, alllllll the things! So why on Earth would I challenge myself with cutting all that out when I've come so far in terms of eating them moderately and mindfully? I'm spilling all the details in today's episode!
How do we know when we're experiencing a true craving we want to satisfy or when its’ just mindless eating/giving into the “well everything is allowed so I’m going to each chocolate and ice cream and chips and cheese all afternoon because I can!” mentality? You know by now I love my sweets - and my clients do too. The hardest part for them, though, is knowing when an indulgence is REALLY worth it and when they’re eating something “because I can.” So I want to clear up exactly how to tell the difference.
Be sure to listen to the end so you can enter a really fun giveaway I'm holding to celebrate 50 episodes of the Becoming Fully Free Podcast!
Click here to access the free download I mention in this episode, too!
Someone recently asked me what my #1 tip was for someone wanting to start their fat loss journey, and since I told them, I thought it was only fair to tell you, too!
Enjoy!
Something a lot of my clients have been experiencing lately is pushback from their partner about their eating and drinking habits.
Whether it's "we have to eat together!" or "come on just have another drink with me" it can feel frustrating and like the person you love the most is trying to sabotage your efforts.
In today's episode, I'm giving you a few ideas for how to get your partner on board - or not! Because at the end of the day, the only thing you need to get started and to stay the course is YOU being on board with your own stuff. Their support is a nice bonus, but not a necessity.
I dive into this a lot deeper in today's episode.
Enjoy!
This is a juicy one today! We're breaking down the idea of "I deserve it" when it comes to food and looking at restriction in a completely different way. We're talking about your toddler brain and your adult brain, and why restriction isn't always a bad thing. Enjoy!
A couple months ago I found myself sitting on the couch each night with a glass of wine, then waking up the next morning feeling like garbage.
I tried everything I could think of to make myself feel better - aside from not drinking wine. I didn't want to stop drinking all together. But I did want to feel more energized, I was tired of the headaches, and I wanted to be more focused and productive during the mornings.
So, I started implementing a new rule to help me cut back on drinking and the results were....surprising!
Mentioned in this episode:
Stop Overdrinking with Brooke Castillo
The Sober Diaries
During that time of the month do you feel unmotivated? Tired? Hungry? Irritated? All of the above?
Same! And....it's still not an excuse to eat and drink all the things and then lay on the couch!
You actually can use your period to your advantage and create a game plan for how to stay on point with your healthy habits, and in this episode, I talk about how!
If you want to dive really deep into your own cycle, I highly suggest checking out my friend Hilary's podcast by clicking here
It's hard to know what to believe. You're scrolling through IG, see someone with 10k followers and figure they must know what they're talking about, right?!And sometimes they’re spot on. But more often, they’re just straight up false and often times dangerous So, in this episode we're talking about three fitness myths that need to die and what to do instead!
After you listen, head over to the Fit Summer Challenge info page and grab your spot! We'll get your body & brain fit as fiddle this summer in the most fun way!
I had a really interesting convo with a client this week on her coaching call.
We talked about emotional eating and why it's totally OK for that to be one of her go to strategies when things get hard. SAY WHAAAAAAAAAAT?!
So often we're told that we shouldn't use food as a coping strategy, it's not healthy, it's wrong, we need to figure out how to stop doing it, etc etc.
But what if we stopped trying to fight it and just let it be what it is?
What if we allowed food to be something that brings us joy and grounds us?
In this episode I'm making my case for the plus side of emotional eating and I'd love to hear your thoughts, too! Find me over on Instagram @laurenbradleycoaching and lemme know what you think!
Summer means lots of unstructured time, vacations, weekends away, cocktails on the patio, BBQs, kids (if you have them) are home and you’re shuttling them all around town- it’s so easy to let our healthy habits fly out the window. In this episode, I'm going to help you keep your healthy habits on point so you can cruise through Summer feeling incredible and not feel like you need to start all over again come September!
I did an IG Live last week that I think you're really going to love! So todays' episode is the stripped audio from that video.
If you want to stop snacking your way throughout the day, feel like no matter what you do you can have chips in the house, and like you can’t ever stick to a healthy eating plan for more than a few days...this video is for you.
If you want to master self-control with food, there are three things you need to do to be successful:
-
Eat
-
treatyoself
-
Sleep
I got a lot deeper into each of these in today's episode.
Free PFF Nutrition Download
I've been hearing it a lot lately - "Why don't I have results yet?!"
And I'm giving my two part answer in this new episode.
Fully Free 1:1 Coaching
You hear about gratitude practices all the time, right? And if you haven’t started one yet, you’re about to! In this episode, we're going to talk about the benefits of a daily gratitude practice and how to start one today - in as little as 15 seconds.
Stress and anxiety are a normal part of life, and it’s so easy to let a stressful time in our lives deter our healthy eating and exercise habits. So, how do we stay consistent with healthy habits when it feels like sh*t is hitting the fan? In this episode, I'm giving you 7 ideas.
What's the best way to feel more confident? TAKE BIG RISKS.
In this episode, I'm sharing some of the risks I've taken, and sharing how my life has changed for the better because of them.
Enjoy!
"What am I supposed to do when things start opening up? Like restaurants? Bars? Girls Nights?....ITALIAN FOOD! omggggggg!"
Listen - stop panicking. I gotchu.
In this podcast episode I'm giving you two solutions to this "problem" and a little bonus tip, too.
Free download mentioned in the podcast
1:1 Coaching Info Page
This a rambling where I try to provide helpful tips on navigating change. If you like it, share it on social media!
Listen, stress is here to stay. It’s part of life. So the idea isn’t to NEVER feel stressed again (obviously). What I want you to do is learn how to manage it better, both preventatively and in the moment.
This is probably the #1 things I help my clients do - manage their stress. Because if they’re running around anxious and overwhelmed, guess what’s gonna go right out the window?
Any and all drive to eat well, exercise, and sleep, and take care of themselves - and what we clearly want is the opposite of that to happen.
SO....what are we supposed to do?
Listen to the episode and I'll tell you ;o)
And if you’re ready to dive deeper into this work with me, spots in my 1:1 coaching program are OPEN.
Click here to apply.
We’ll create your own personal plan to help you relieve stress and get your nutrition on point so you can start living a life that feels SO FUN! - yes, even a year into a global pandemic, life can still feel fun. I'll show you how!
Let's talk about how to build balanced, satisfying meals.
Because I've seen enough sad salads to know that you miiiiight need some help in this area.
Yes, you want to eat healthy foods.
BUT! Those healthy foods should also be tasty & satisfying and not leaving you rummaging the cabinets 10 minutes after you finish eating.
In this episode I'm giving you my simple 5 step system to building meals that taste good and satisfy you for longer than 30 minutes.
Download my free 10-Day Nutrition Jumpstart here to take the guesswork out of balanced meals and start living your most energetic life NOW!
When was the last time you decluttered, did a physical deep clean, and cleared out your space (or hired someone else to do it)?
Since so many of us are still working from home, exercising at home, grocery shopping from home, doing alllllllll the things from HOME, it’s essential that our space is a place we love to be.
One of my favorite things to do is declutter.
A cluttered home = an anxious mind (studies prove it, actually).
And when we’re anxious, overwhelmed, and feeling cluttered, guess what we don’t do very well?
Eat, exercise, sleep and manage stress.
That’s why keeping your physical environment clear and uncluttered is SO important.
In today’s new podcast episode, we’re not just going to talk about decluttering. I’m also going to walk you through my cleaning routine, and how I maintain a pretty neat and tidy space on the regular.
It’s SO simple to make your home a place you love and feel good in, whether you live alone, or not.
After you listen to this episode, find me over on Instagram @becomingfullyfree and let me know which tip you're going to implement this week!
In episode 5 of the Dating and Dieting series, I'm getting personal. I'm sharing how I called in my current relationship and how I created the nutrition lifestyle that I've been implementing for the past 7+ years - and teach you how to do the same.
In episode 4 of the Dating & Dieting Series, I'm talking about GHOSTING - in both the dating world and when it comes to feeling motivated to eat well or exercise.
In episode 3 of our Dating & Dieting Series, we're talking about a taboo topic: One Night Stands. I talk about what we're really seeking when we say yes to a ONS, and how it relates to choosing a cleanse or detox in the diet world.
In episode 2 of the Dieting and Dating series, we're talking about LOVE BOMBING and how easy it is to fall for a person - or a diet - when they say allllll the right things to hook us in, and, of course, we're also talking about how to not fall for it ever again!
In episode #1 of the Dieting & Dating Series we're talking about GASLIGHTING in both romantic relationships and diet culture and how to break free!
In our first interview episode, we're chatting with Dina Scippa, founder of Enough Labs.
Dina helps women celebrate the BADASS within and rewire their self-talk to gain confidence to create the life of their dreams.
And in today's episode, we talk about how to do just that!
You can find Dina on Instagram by clicking here and check out her website here. And don’t forget to grab Dina’s FREE Self-Care Language quiz here: http://bit.ly/selfcarelanguage
I speak with women frequently who have made huge, sweeping changes, going all in on diets and exercise routines and as a result, they’ll lose some weight initially…but it never lasts.
Eventually they return to their old habits, which isn’t surprising given how restrictive diets usually are.
In this episode, I am going to be giving you 7 small habits that you can implement on a daily basis that overtime will lead to a new healthier lifestyle. I suggest choosing ONE to implement at a time just to keep things simple and sustainable.
After the episode, find me over on Instagram @becomingfullyfree and let me know which tip you're going to start implementing first.
I've tried it, chances are you’ve tried it, or know lots of people who have tried it, and it sounds like a great idea because if we cut out all sugar, we’ll never have to worry about eating too much chocolate, we’ll become more aware of what’s in our food by reading labels (they add sugar to bread now, FYI), we won’t be scared anymore by those article that tell us “sugar is killing you” because we don’t eat sugar anymore!
It sounds kinda great, doesn’t it?
So...should we cut sugar out, cold-turkey?
Check this episode out to get my two cents.
And if you're ready to dive deeper into this work with me, click here to apply for my 1:1 coaching program, Fully Free.
It's the million dollar question: How do I stop eating my feelings?
There are a lot of reasons why we emotionally eat - and you're about to get to work on identifying why you engage in this behavior - but at it's core, emotional eating is a results of trying to numb an undesired feeling.
Instead of sitting with the sadness, stress, anxiety, anger, happiness, etc., our body signals an urge to eat in order to seek comfort and relief.
Soon enough, that urge becomes all-consuming and it's all we can think about until we have that food and feel it fill up our bellies.
And sometimes food does make us feel better. But it's only a momentary sense of relief - then the guilt, regret and shame comes in which layers on top of the feelings you were trying to numb out in the first place...then it's a big old mess!
In this episode I'm talking about my Triple A Method and teaching you the exact steps you need to take to manage emotional eating better. Grab your paper and pen because you're gonna want to take notes!
If you're ready to dive deeper into this work with me, click here to apply for my 1:1 coaching program, Fully Free.
I hear it all the time… “I eat really well during the day then at night I don’t know what happens - it’s like I can’t stop eating”.
In this episode, I’m going to give you a little tough love, plus three strategies to help you put a stop to mindless, nighttime eating.
If you're ready to go deeper into this work with me, and you're ready to get the results you've been chasing for so long, click here to apply for my 1:1 coaching program, Fully Free.
You want to lose weight.
Cool.
But every time you step on the scale you feel disheartened.
You feel like you’re working SO HARD but the scale says otherwise.
There are so many factors contributing to your body weight, and in today's episode, I'm going to put your mind at ease by giving you 5 reasons why the scale might not be reflecting all your hard work.
I'm also going to give you 7 ways to measure progress without the scale - non-scale victories are my favorite.
Enjoy the episode and find me over on IG @becomingfullyfree so we can chat over there!
It’s pretty easy to stick with healthy nutrition habits when we’re in our normal routine with structured time, and planned and prepped meals, right? But for lots of women, when the weekend hits, all that effort goes right out the window.
And it might not seem like that big of a deal…it’s just a few days, right?
Well, not exactly…cuz your weekend habits could be the very thing holding you back from getting the results you want.
In this episode I'm giving you 5 things to consider to help keep your progress moving forward through the weekend while still enjoying a night out or some wine.
And if you're ready, enrollment for 1:1 coaching is open so click here to apply so we can get you taking consistent, aligned action towards your goals seven days a week.
We’ve all been there, myself included.
We start following a diet and after a few days make one single slip-up or veer “off plan” and find ourselves saying screw it then eat allllll the food.
While this way of thinking is certainly really common, it also keeps us struggling and makes sense whatsoever if we wanna get some results.
Making one “off” food choice and then saying, “Screw it!” and eating with abandon is like getting one flat tire and slashing the other three because the damage has already been done! I mean…you’d never do that, right?
In this episode, I'm going to teach you how to not let things spiral by giving you 2 tools you can use to quit this all or nothing mindset when it comes to food.
If you feel like you need extra help with this like most women who have been dieting forever do, click here and apply for my 1:1 coaching program, Fully Free.
3 months from now you could be telling a totally different story.
So how much do calories matter when we want to lose weight?
Short answer: A lot. But the good news is you can still lose weight without counting a single calorie.
When the goal is fat loss, the only absolute requirement is a caloric deficit. That means we want to burn more calories than we’re taking in. This is the reason why calories are so important for weight loss. HOWEVER, calories do not have to be a main focus if we want to lose weight. In fact, we don’t even have to think about them AT ALL and we can still be successful.
In this episode, I'm making my case for why you don't need to count calories and what you can do instead.
If you’re a chronic calorie counter, or looking to finally heal your relationship with food and ditch the apps once and for all, get in touch with me! Find me on IG @becomingfullyfree or click here 1:1 coaching program.
Enjoy!
I could list hundreds of examples that can get us all stuck and wrapped up in the comparison trap…and they all feel equally as shitty as the next.
But there are ways to make those feelings of jealousy and comparison actually work in your favor instead of sending you down the rabbit hole of “poor me.”
In today's episode, I'm giving you two mindset hacks to use when you're feeling yourself getting wrapped up in comparison.
Welcome to Day 5 of the New Year Blitz podcast series where I'm helping you create goals you can actually achieve this year with as little stress and craziness as possible! If you missed the first four episodes from this week, be sure to check them out after this episode.
I’m the coach women come to once they realize how sick and tired they are of dieting, losing and gaining the same 15 pounds over and over again, and feeling guilty about what they eat, how much they eat, and stressed how much they weigh.
And until my ladies come to work with me, their solution to that is always another diet.
WW, keto, 21 day fix...you name it, they’ve tried it.
But if there’s one thing I’ve learned through not just coaching clients, but through my own journey as well, it’s that the “problem” is never food. It’s never quantity or quality or cutting out carbs or counting points….it’s all about the way they THINK.
I’m going to give you three necessary mindset shifts you need to make in order to make fat loss a success. Before you try another diet, buy another meal plan or pick yourself apart in the mirror thinking that’s going to give you the motivation you need to get your butt in gear, you need to listen to this first.
These are the exact kind of results you’re going to get in Fueled Up Fat Loss. Fueled Up Fat Loss is your 12-week nutrition and mindset reset to help you build confidence, and love the way you look and feel so you can finally be unbelievably confident in your skin and leave the food and body obsession behind.
Click here for all the details and grab your spot! We kick off on Monday.
Welcome to Day 4 of the New Year Blitz podcast series where I'm going to help you create goals you can actually achieve this year with as little stress and craziness as possible! If you missed the first three days of this series, be sure to check them out after this episode.
Today we’re going to talk about the importance of drilling down your big goal to just ONE simple action step. Of all the methods I use with my clients, this is the one I get the most pushback on. Because it can feel like if we’re not doing ALL THE THINGS, nothing is gonna change.
But one of the biggest things that keep people stuck and in inaction is trying to change too much, too fast.
In this episode you'll hear a story about a client of mine who went from binge eating in her car every day to not only stopping the habit, but also started exercising and dropped 6 pounds in the process, all because she focused on ONE thing.
After the episode, head on over to my site and join Fueled Up Fat Loss - my 12 week fat loss jumpstart program starting on January 11th.
I’ll help you figure out the best place for you to start in on your big goal, what your ONE THING should be, and I’ll help make sure you stay accountable and consistent with that change.
Welcome to Day THREE of our 5-day New Year Blitz podcast series where I'm going to help you create goals you can actually achieve this year with as little stress and craziness as possible!
Today I’m going to give you 5 tips on how to make sure you crush your goals this year and keep pushing through even when things get tough. You're gonna want to break out a notebook and a pen for this one so when things get hard - because they will - you can go back to your notes and check to make sure you have all 5 things in place to keep you pushing forward.
And don't forget to head to fueledphysique.com/fufl to grab your spot in Fueled Up Fat Loss, my 12-week fat loss jumpstart program that will set you up for massive success over the course of this year with your nutrition and mindset habits. This is the program you need if you've struggled with fat loss in the past, are sick of dieting, and you're ready to feel wildly successful and motivated to keep going towards those big goals.
Welcome to Day TWO of our 5-day New Year Blitz podcast series where I'm going to help you create goals you can actually achieve this year with as little stress and craziness as possible!
Yesterday’s episode was all about the importance of making sure whatever plan or program you choose when it comes to your nutrition and fitness allows room for autonomy, competence, and relatedness. If you missed it, go back after this episode and check it out.
Ok so today we’re going to dive into 3 steps you need to take if you want to be a part of the 8% that actually reach their resolutions
Yes. 8%. Which means that, according to Forbes, 92% of people don’t reach their resolutions.
92%!!!!!!!!!!!!!!!!!!!!!!
So what does that 8% know that the 92% doesn’t, especially when it come to fat loss?
I'm going to tell you in this episode.
After you listen, head over to fueledphysique.com/fufl to grab your spot in this life-changing program. If sustainable fat loss is your goal, Fueled Up Fat Loss is there you need to be.
Happy new year!
Welcome to Day One of our 5-day New Year Blitz podcast series where I'm going to help you create goals you can actually achieve this year with as little stress and craziness as possible.
Today we’re talking about 3 crucial pieces we need to look at before we embark on any kind of fitness or nutrition program in the new year, and those 3 pieces are: Autonomy, Competence, and Relatedness.
After you're done listening to this episode head over to fueledphysique.com/fufl to sign up for Fueled Up Fat Loss, my 12 week fat loss jumpstart program, which will help you shed the unwanted pounds while also eating foods you love like chocolate, pizza, and wine. You'll see just how autonomy, competence, and relatedness are what FUFL is built around after listening to this episode.
Enjoy!
Whenever I talk about eating in moderation, having a cookie or two then stopping, or the fact that it is possible to not eat an entire jar of peanut butter in one sitting, I get a lot of resistance:
"Are you crazy! I could NEVER stop at two cookies! I could never have just one scoop of peanut butter! You don’t get it, I LOVE food!"
And I used to think the same exact way.
I love to eat. I love food. I have a big appetite. I always have. And for a long time, I made that mean something bad.
It meant I had no control. It meant I would always be someone who couldn’t stop at 2 pieces of chocolate. It meant that my weight was just gonna keep climbing and I’d have to figure out how to live with that.
But something happened about 5 years ago that completely changed not only my relationship with food and my body.
For the first time in my life, loving to eat, loving food and having a big appetite wasn’t a bad thing anymore. I cracked the code on how to have a few bites of something and not have to polish it off, and I was both losing weight and eating foods I loved with minimal effort.
That shift happened when I started implementing two key things - and in this episode, I'm telling you exactly what those two things are.
If you're ready to take your body, mind, and life to the next level, head to fueledphysique.com/fullyfree and apply for your spot in my 1:1 coaching program.
You'll get all the accountability, support, and strategies you need to not only get the results you've been chasing for so long, and learn how to maintain them for the long term.
I can't wait to read your application.
What happens on a coaching call?
You're about to find out!
Tune in to hear a call between me and my client, Rachel, where we talk about how to stay mindful with nutrition choices when life is just absolutely jam-packed and busy, planning for inconsistency vs adjusting to the season you're in, the importance of hunger cues that go beyond telling you when it's time to eat, and how to make fitting in exercise easier.
I knw you're going to love this episode and if you're ready to take your body and mindset to the next level, be sure to check out my 1:1 coaching program, Fully Free, where you and I will jump on calls just like this every week, so you can get the coaching you need to level up not just your body, but your entire life.
Head to fueledphysique.com/fullyfree to apply for your spot.
Back when I was seriously obsessed with what my body looked like, I was exercising all day long (seriously, 3x/day- It was nuts), counting every calorie, tracking all my food then consequently bingeing my face off, I never got the results I wanted.
The more I obsessed, the more I focused on it, more more energy I spent efforting…the less I got in return.
So often I hear from women “I try to eat so healthy all day long. I plan my meals and my snacks and my workouts and then the stress of the day just knocks me off my feet and my plan falls apart.”
Today's episode is going to help you change that.
And listen, what I’m about to tell you is going to sound super counter intuitive and it’s gonna go against everything you think you know about how to change your body, but I’m here to tell you the truth, always, and if what you’re doing isn’t working for you, that means it’s time to change your approach, right?
If you're at the end of your rope and you're ready to get real results that last, enrollment is open for my 1:1 coaching program, Fully Free. We'll work together and get you unstuck and in action.
Head to fueledphysique.com/fullyfree to apply for your spot today and lets start 2021 off strong.
What happens on a coaching call?
You're about to find out!
Tune in to hear a call between me and my client, Maureen, where we talk about how to transition from work-mode to chill & relax mode while WFH, the importance of practicing the art of the pause, and how to get out of a fitness rut.
I knw you're going to love this episode and if you're ready to take your body and mindset to the next level, be sure to check out my 1:1 coaching program, Fully Free, where you and I will jump on calls just like this every week, so you can get the coaching you need to level up not just your body, but your entire life.
Head to fueledphysique.com/fullyfree to apply for your spot.
The holidays are such a fun time of year.
Lots of good food, family, friends…Egg Nog! What’s not to love?
And while I’m all about enjoying yourself and what you eat, not just around the holidays, but always, I find a lot of women end up throwing caution to the wind and let their healthy habits and goals go right out the window if they don’t have a few strategies in their tool belt.
So while I’m certainly not about to tell you to pass up the mashed potatoes or pie, I do have 4 simple tips to help you survive the holiday mayhem while still feeling great and staying healthy.
If you're ready to dive deeper into this work with me, go to fueledphysique.com/fullyfree to get all the details on my 1:1 coaching program and let's bring your health to the next level, together.
What happens on a coaching call?
You're about to find out!
Tune in to hear a call between me and my client, Hayley, where we talk about keeping the barrier of entry to exercise super low so it feels manageable, changing your self-beliefs and challenging your thoughts, what to do when weight loss isn't the goal anymore, and celebrating where you are right now, today.
I knw you're going to love this episode and if you're ready to take your body and mindset to the next level, be sure to check out my 1:1 coaching program, Fully Free, where you and I will jump on calls just like this every week, so you can get the coaching you need to level up not just your body, but your entire life.
Head to fueledphysique.com/fullyfree to apply for your spot.
It's the million dollar question: "Can I drink alcohol and still lose weight?" The answer is YES....And...
Less is definitely more when it comes to alcohol but you can totally still indulge a bit here and there.
If you're someone who likes a glass of wine to unwind or have a cocktail or two on a date night, have at it! Let's just make sure you're doing it mindfully and are fully aware of just how alcohol effects your energy, food choices, and waistline.
Go ahead and find me on Instagram (@laurenbradleycoaching) and tell me what you think about today's episode. I always love getting your feedback and hearing your thoughts!
When it comes to exercise, more isn’t always better.
But something I hear all the time is that 20 minute workouts just don’t feel like enough or that if the workouts aren’t at least 45 minutes, what’s the point?!
And honestly that couldn't be further from the truth.
In this episode, I'm making my case for why you need to go shorter on the workouts and how doing so will accelerate your results!
And after you listen (or before!) head to fueledphysique.com/tt20challenge to jump into Tight & Toned in 20 challenge so you can finish the year off strong and start the new year off even stronger!
In the TT20 Challenge, not only will you jumpstart your health routine like a champ and learn new nutrition strategies to take your results to the next level, you could also win some amazing prizes! If you complete 20 workouts in 20 days plus 20 mini-challenges, you could win a $100 Amazon gift card, a free coaching call with me, or a free 2-week membership in Wicked Fueled Coaching Club! I put this challenge together as a really fun way to help you ramp up your health as we close out 2020 and enter a New Year. And what’s more motivating than feeling energized and strong PLUS the chance to win prizes?! I can't wait to hear what you think about this episode and I'm so excited to have you in the challenge!
Let’s be real….
Yes, Thanksgiving is just ONE day, but it can certainly feel like that ONE day stretches out well into the weekend.
Which means when we wake up on Monday morning, we might feel kinda sluggish, kinda bloated, and just...blah.
If that's how you're feeling today, this episode is for you.
I'm giving you a three step system to de-bloat, boost your energy and get back to feeling good, fast.
And don't forget to meet me over on Instagram (@laurenbradleycoaching) to let me know what you think about this episode and tell me how these tips have helped you bounce back post-holiday!
While Thanksgiving might look a little different this year, let's be real... you're still planning on eating alllll the food.
And as tasty and fun as Thanksgiving is, it can also cause a ton of stress because how do we NOT overeat when there are mashed potatoes, pie, and stuffing?!
In this episode, I'm sharing the simplest mindset hack for you to take into the holiday with you so you can end the day feel satisfied and proud instead of stuffed and guilty.
After you listen, head over to Instagram and lemme know what you think. Find me at @laurenbradleycoaching and send me a DM. I'd love to hear from you.
As a holistic health coach and nutritionist, I’ve helped hundreds of high-achieving women become stronger, both mentally and physically, through exercise and simple nutrition strategies.
I’ve made it my mission to help my clients take away the stress brought on by feeling like they need to do everything “perfectly” when it comes to their health. Instead, I teach my clients to implement simple, actionable and life-changing steps that actually work.
And this all came about because of my own food fear and body image issues.
After going on diet after diet for 15 years of my life and endlessly trying to lose weight, I developed body image issues and a severe binge eating habit. I finally hit a point where I had enough. The diets weren’t working, the hours of exercise weren’t doing me any good and I realized I had to try something different. I set out on a mindset journey that changed how I looked at, and thought about, food, my body and my self-worth. It was single-handedly the most important thing I’ve done for myself thus far and I’ve made it my mission to help my clients do the same.
In this episode I share my own journey with food and body obsession and how I broke free - and how you can, too!
I'd love if you would connect with me on Instagram and let me know what you think about the episode. You can find me on IG at @laurenbradleycoaching
If you're ready to get started on your own food freedom journey, head to fueledphysique.com/fullyfree to check out my 1:1 coaching program and let's bring you to the next level.
Enjoy!