Bite Size Nutrition Podcast by Gillian Bennett: Recent Episodes
Gillian
Hi! I'm Gillian, a nutrition and mindset coach who works with women to help them become confident and consistent in their eating habits, their mindset and how they feel in their bodies. This podcast is for anyone who's ever struggled to stay consistent with changes to their eating habits, exercise, and health, and for anyone who is ready to approach their nutrition and mindset with a different perspective. If you want to get in touch or learn more about coaching with me: DM me on Instagram @bitesizenutri or contact via my website at www.bitesize.es/contact
In this episode you'll learn about the concept of stress mindset, as well as actionable tips to start improving your coping skills in the face of stress.
If you're a nutrition coach, you want to be on this email list: https://bitesize.ck.page/coach
Learn more about 1:1 coaching: https://bitesize.es/coaching-2/
Connect with me on Instagram: https://www.instagram.com/bitesizenutri
Free mindful eating workbook/guide: https://bitesize.ck.page/cemc
--- Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message
In this episode, you'll learn more about what HA is, how I ended up losing my period, what kept me stuck in HA for a loooong time, and how I approached recovery.
Recommendations:
No Period, Now What by Nicola Rinaldi
The Period Repair Manual by Dr. Lara Briden
This WellFed Women episode: https://open.spotify.com/episode/1fehWpExPuFREhj3CL9Bbj?si=9wQKRMxMReCROSAY0MY_lw
Links:
Connect with me on Instagram: https://www.instagram.com/bitesizenutri
Learn more about 1:1 coaching: https://bitesize.es/coaching-2/
Confident Coaching Mentorship details + waitlist: https://bitesize.es/mentorship/
Free mindful eating workbook/guide: https://bitesize.ck.page/cemc
--- Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message
In this episode, I share two client scenarios that came up this week around progress and fears that they won't be able to keep up the momentum, and actionable tips to get to the bottom of WHY you see or lose progress and what to do about it.
Confident Coaching Mentorship details + waitlist: https://bitesize.es/mentorship/
Free mindful eating workbook/guide: https://bitesize.ck.page/cemc
Connect with me on Instagram: https://www.instagram.com/bitesizenutri
Learn more about 1:1 coaching: https://bitesize.es/coaching-2/
--- Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message
In this episode, you'll learn how to get started changing someone's eating habits for the better WITHOUT making them download a tracking app or weigh out everything with a food scale.
Coaches' non-macro focused nutrition coaching tips email list: https://bitesize.ck.page/coach
Confident Coaching Mentorship waitlist: https://bitesize.ck.page/ccmwaitlist
Free mindful eating workbook/guide: https://bitesize.ck.page/cemc
Connect with me on Instagram: https://www.instagram.com/bitesizenutri
Learn more about 1:1 coaching: https://bitesize.es/coaching
--- Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message
In this episode, you'll learn a few beliefs and behaviors you can learn to support more mindful eating while out to dinner, travelling, or while eating in social environments.
Details on the Confident Coaching Mentorship: https://bitesize.es/mentorship
Learn more about 1:1 coaching: https://bitesize.es/coaching-2/
Free mindful eating guide: https://bitesize.ck.page/cemc
Connect with me on Instagram: https://www.instagram.com/bitesizenutri
--- Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message
In this episode, you'll learn three habits you can start today that will support your body image going into summer (or really any season).
Weekly coaches' email list w/ tips for non-macro based nutrition coaching: https://bitesize.ck.page/coach
Confident Coaching Mentorship details: https://bitesize.es/mentorship/
Learn more about 1:1 coaching: https://bitesize.es/coaching-2/
Free mindful eating workbook/guide (NEW UPDATE!): https://bitesize.ck.page/cemc
Connect with me on Instagram: https://www.instagram.com/bitesizenutri
--- Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message
In this episode I answer a question from one of my mentees around reverse dieting, hunger and fullness cues, and how mindful eating can support someone when their hunger cues don't match up with their nutrition needs.
Free coaches email list: https://bitesize.ck.page/coach
Learn more about coaching mentorship: https://bitesize.es/mentorship/
Connect with me on Instagram: https://www.instagram.com/bitesizenutri
Learn more about 1:1 nutrition coaching: https://bitesize.es/coaching
--- Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message
WARNING: we are NOT going to talk about how we all have the same 24 hours in a day in this episode (that's not my style)
In this episode, you'll learn how to start accepting what you can't control and focus on what you can, so that you can feel more in control and in charge of your choices and outcomes in life, health and fitness.
Connect with me on Instagram: https://www.instagram.com/bitesizenutri
Learn more about 1:1 coaching: https://bitesize.es/coaching
Learn more about mentorship for nutrition coaches: https://bitesize.es/mentorship/
For coaches: free mindful eating training + coaches email list: https://bitesize.ck.page/ccmme
--- Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message
In this episode, you'll hear insights and tips to relieve the pressure to look or eat 'perfect', our struggles with 'trigger foods', the power of slowing down, and how to adjust your goals based on what you actually want from your life, your body and your eating habits.
Connect with Gillian on Instagram: https://www.instagram.com/bitesizenutri
1:1 coaching with Gillian: https://bitesize.es/coaching
Mentorship for nutrition coaches: https://bitesize.es/mentorship/
Connect with Kelly on Instagram: https://www.instagram.com/kellywright.co/
1:1 coaching with Kelly: https://www.kellywright.co/
--- Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message
It's my birthday episode! I share personal reflections and advice on how to handle the 'shoulds' and expectations around aging- and a couple mental skills that can help you enjoy the process of growing older just a little bit more.
Wish me a happy birthday on Instagram: https://www.instagram.com/bitesizenutri
Learn more about 1:1 coaching: https://bitesize.es/coaching
Coaches: help your clients begin a mindful eating practice: https://bitesize.ck.page/ccmme
Free mindful eating workbook/guide: https://bitesize.ck.page/cemc
--- Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message
In this episode, you'll learn why a lack of fun, joy and pleasure can often contribute to our struggles with food and two ways to start incorporating more joy into your day to day.
Learn more about 1:1 coaching: https://bitesize.es/coaching
Coaches: free mindful eating training + coaches email list: https://bitesize.ck.page/ccmme
Download the mindful eating sheet sheet + guide: https://bitesize.ck.page/cemc
Connect with me on Instagram: https://www.instagram.com/bitesizenutri
--- Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message
In this episode, you'll learn why I chose to give up alcohol, how I set boundaries around my drinking with others, and the big shift I made in social situations to feel more connected to others without needing a drink.
You'll hear three reasons I chose to stop drinking, the fears I had about giving it up, and tips for developing a more intentional relationship with alcohol.
Free mindful eating workbook/guide: https://bitesize.ck.page/cemc
Connect with me on Instagram: https://www.instagram.com/bitesizenutri
Learn more about 1:1 coaching: https://bitesize.es/coaching
Coaches: stop getting ghosted in messages/check ins: https://bitesize.ck.page/ccmtraining
Coaching Mentorship inquiry: https://forms.gle/TMjm33awjU7Juc767
--- Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message
In this excerpt from one of my mentoring calls, you'll learn:
- how our biases and beliefs distort our thoughts
- the most common patterns of thinking that we get stuck in
- if you're a coach, how to help clients bring more awareness to their thought patterns
- if you're NOT a coach, how to bring more awareness to YOUR thought patterns
Coaches: stop getting ghosted in messages/check ins: https://bitesize.ck.page/ccmtraining
Coaching Mentorship inquiry: https://forms.gle/TMjm33awjU7Juc767
Free mindful eating workbook/guide: https://bitesize.ck.page/cemc
Connect with me on Instagram: https://www.instagram.com/bitesizenutri
Learn more about 1:1 coaching: https://bitesize.es/coaching
--- Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message
In this episode, I share a bit more about the relationship between body image and shopping for clothes, how to shift negative thoughts/feelings when shopping, and some tips for more enjoyable shopping and dressing.
Connect with me on Instagram: https://www.instagram.com/bitesizenutri
Learn more about 1:1 coaching: https://bitesize.es/coaching
Coaching Mentorship inquiry: https://forms.gle/TMjm33awjU7Juc767
Download the mindful eating workbook and guide https://bitesize.ck.page/cemc
--- Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message
In this episode, you'll learn four common reasons for overeating, how to tell which reason applies to you, and actionable tips to reduce overeating and/or binge episodes.
Connect with me on Instagram: https://www.instagram.com/bitesizenutri
Apply for 1:1 coaching: https://forms.gle/mbuKg3MUfTRTd5Pe7
Coaching Mentorship inquiry: https://forms.gle/TMjm33awjU7Juc767
Download the free mindful eating guide and workbook: https://bitesize.ck.page/cemc
Stay in touch with my weekly emails: https://bitesize.ck.page/newsletter
--- Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message
If you're super hard on yourself, beat yourself up, or struggle to treat yourself with the same kindness you show others, you need to listen to this ASAP.
In this episode, you'll learn what self compassion is, how it can make achieving goals or maintaining motivation EASIER, and some tips to start practicing self compassion and become your own caring, loving friend that's always on your team.
Follow me on Instagram: https://www.instagram.com/bitesizenutri
Learn more about coaching/programs: https://bitesize.es/about-me/
Stay up to date with weekly emails: https://bitesize.ck.page/newsletter
--- Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message
Trigger warning: if you do not want to listen to a conversation around fat loss, this is a good episode to skip!In this episode, you'll learn how to make fat loss easier, and why I encourage you to press pause on your goal to work on these skills FIRST.Listen to the very end- I've got actionable tips for you to start putting these skills in practice, and some reflection questions to explore why it might feel scary to press pause on fat loss, even if it means long term success.Stay in touch on Instagram: https://www.instagram.com/bitesizenutriLearn more about The Confident Eater program: https://bitesize.es/the-confident-eater/ --- Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message
In this episode, you'll learn a few reasons why your clients might be struggling to do what they said they'll do, how coaches can make it worse, and some tips to help your clients follow through.
Weekly coaching tips + tools for better text/voicenote/video communication: https://bitesize.ck.page/ccmtraining
Stay in touch on Instagram: https://www.instagram.com/bitesizenutri
Free workbook and guide: five principles for intentional eating (without tracking macros): https://bitesize.ck.page/tceguide
--- Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message
In this episode, you'll learn how distress tolerance, mindfulness and the skill of surfing the urge can help you with urges, cravings and reducing impulsive responses around food. I also share some of my own experience with urges to eat and emotional eating.
Stay in touch on Instagram: https://www.instagram.com/bitesizenutri
Free workbook and guide: five principles for intentional eating (without tracking macros): https://bitesize.ck.page/tceguide
Learn more about The Confident Eater program: https://bitesize.es/the-confident-eater/
--- Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message
In this episode, you'll learn the five guidelines I follow in my nutrition, why it's SO important to have structure before moving towards a more 'intuitive' approach to eating, and a peek into how I structure my meals and snacks in a day
Download the free intentional eating guide + workbook: https://bitesize.ck.page/tceguide
Send me a DM on Instagram: https://www.instagram.com/bitesizenutri
Learn more about The Confident Eater program: https://bitesize.es/the-confident-eater/
--- Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message
One of my FAVORITE conversations I've had on this podcast so far!
In this episode, you'll learn what it ACTUALLY means to 'listen to your body', why perfectionists often struggle with their relationship with food, and how to start developing a stronger mind/body connection in your daily life.
You can find Katie on Instagram here: https://www.instagram.com/katie_etphdcoaching/
Learn more aboutThe Confident Eater program here: https://bitesize.es/the-confident-eater/
Stay in touch with me on Instagram: https://www.instagram.com/bitesizenutri
Download the mindful eating sheet sheet + guide: https://bitesize.ck.page/cemc
--- Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message
In this episode you'll learn the risk factors and red flags that indicate that tracking is not a good fit for you, some signs that you DO have a flexible approach to eating, and skills you can start working on ASAP to build trust in yourself to eat in aligment with goals and values without needing to weigh and measure all of your food.
Send me a DM on Instagram: https://www.instagram.com/bitesizenutri
Learn more about The Confident Eater program: https://bitesize.es/the-confident-eater/
Register your interest in coaching mentorship: https://bitesize.ck.page/ccm
--- Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message
In this episode, you'll learn how to implement a more client centered approach to coaching, identify if your ego is getting in the way of your client's results, and the three things humans need to maintain motivation over time.
Download the communication skills mini training mentioned in the episode: https://bitesize.ck.page/ccmtraining
Come say hi on Instagram: https://www.instagram.com/bitesizenutri
--- Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message
In this episode, you'll learn how to ensure that your expectations ARE actually realistic, and coaches will identify how to improve the planning process for expectations with their clients
Coaching mentorship details: https://bitesize.ck.page/ccm
Send me a DM on Instagram https://www.instagram.com/bitesizenutri
Learn more about The Confident Eater program: https://bitesize.es/the-confident-eater/
Download my free mindful eating sheet sheet + guide: https://bitesize.ck.page/cemc
--- Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message
In this episode, I walk you through a three step method for setting process oriented goals for 2024 as well as ideas for non diet nutrition goals to help you improve your relationship with food + self this year.
If you're a coach, enter your email here for mentorship details: https://bitesize.ck.page/ccm
Send me a DM on Instagram: https://www.instagram.com/bitesizenutri
Learn more about me/my coaching programs: https://bitesize.es/about-me/
--- Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message
In this episode, you'll learn five key steps to take after overeating, and a few things you should definitely NOT do if you want to break your habit of eating past fullness.
Send me a message on Instagram: https://www.instagram.com/bitesizenutri
Register your interest in coaching mentorship: https://bitesize.ck.page/ccm
Download the mindful eating sheet sheet + guide: https://bitesize.ck.page/cemc
Learn more about coaching or schedule a free discovery call: https://bitesize.es/about-me/
--- Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message
In this episode, you'll hear what my three biggest mistakes were and how I resolved them during my first year of coaching, and at the very end you'll get a snippet of a live coaching conversation inside my mentorship group as well as a BIG announcement for coaches in 2024!
Get in touch on Instagram: https://www.instagram.com/bitesizenutri
Learn more about me, my coaching style and schedule a free discovery call: https://bitesize.es/about-me/
--- Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message
In this episode, you'll learn how to be someone who loves food AND doesn't struggle with holiday overeating as well as ten ways to start being more mindful in your meals starting ASAP.This episode was originally posted in December 2022 (even if you've listened to it- definitely worth a re-listen)Stay connected with me on Instagram: https://www.instagram.com/bitesizenutriLearn more about The Confident Eater program: https://bitesize.es/the-confident-eater/ Download the mindful eating sheet sheet + guide: https://bitesize.ck.page/cemc --- Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message
In this episode, you'll learn how to better respond to food and body comments, as well as the internal work needed to keep them from driving you crazy or spiraling into negativity about your eating habits or your appearance.
Weekly emails with reflection questions: https://bitesize.ck.page/newsletter
Connect with me on Instagram: https://www.instagram.com/bitesizenutri
Download the mindful eating sheet sheet + tips for unconditional permission to eat: https://bitesize.ck.page/cemc
Learn more about coaching or schedule a free discovery call: https://bitesize.es/about-me/
--- Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message
In this episode Michelle shares how she went from body image research skeptic to studying for her PhD, after spending years in a binge-restrict cycle with food and struggling to feel at home in her body.
In this episode, you'll learn more about influences that affect how you feel about your body, tips for improving body image ASAP, and why practicing gratitude for your body's functions is so helpful in the process of improving your body image.
You can find Michelle on Instagram here: https://www.instagram.com/michellecarroll1/
Get in touch with Gillian on Instagram: https://www.instagram.com/bitesizenutri
Download the free mindful eating sheet sheet +guide: https://bitesize.ck.page/cemc
--- Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message
In this episode you'll learn about the importance of increasing your satisfaction with your meals, and how focusing TOO much on calories/macros might be driving cravings or overeating.Download the mindful eating sheet sheet + guide: https://bitesize.ck.page/cemc Schedule a free discovery call to chat about coaching here: https://l.bttr.to/glSy2Get in touch on Instagram: https://www.instagram.com/bitesizenutriAbout me and more coaching details: https://bitesize.es/about-me/Learn more about The Confident Eater program: https://bitesize.es/the-confident-eater/ If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)--- Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message
In this episode, Jess and I go deep into how our body image and dieting stories began, how we dug ourselves out of the 'diet culture' hole, and why self compassion is SO important in the process of improving your relationship with yourself.
Get in touch on Instagram: https://www.instagram.com/bitesizenutri
Learn more about me and my coaching philosophy here: https://bitesize.es/about-me/
Schedule a free discovery call to chat about coaching here: https://l.bttr.to/glSy2
Find Jess on IG here: https://www.instagram.com/jess.heiss/
Listen to Sturdy Girl here: https://open.spotify.com/show/5neuACCgvGP0LVOiQJxF6E?si=a25d90062c78430f
If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
--- Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message
In this episode, you'll learn about self acceptance and how to balance a body composition goal with improved body image and body acceptance.
Get in touch on Instagram: https://www.instagram.com/bitesizenutri
Add yourself to the waitlist for The Confident Body https://bitesize.ck.page/tcb
Read client testimonials and learn more about TCB here: https://bitesize.es/the-confident-body/
Want to chat about coaching? Schedule a free discovery call here: https://l.bttr.to/glSy2
--- Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message
In this episode, I share four things I would do differently next time I go on a long-ish trip, and four things that worked SO well for me as I travelled around the UK and Ireland for two weeks.
Get in touch on Instagram: https://www.instagram.com/bitesizenutri
Details for body image and confidence coaching (The Confident Body program) https://bitesize.es/the-confident-body/
Download the mindful eating sheet sheet + tips for unconditional permission to eat: https://bitesize.ck.page/cemc
Want to chat about coaching? Schedule a free discovery call here: https://l.bttr.to/glSy2
--- Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message
In this episode, you'll learn how I stopped avoiding photo ops and started feeling more confident in photos, as well as steps you can take to stop letting a photo turn into a shame spiral about your body.
Access the first lesson of The Confident Body program for free and add your name to the presale list for $200 off here: https://bitesize.ck.page/tcb
Read client testimonials and learn more about TCB here: https://bitesize.es/the-confident-body/
Get in touch on Instagram: https://www.instagram.com/bitesizenutri
Schedule a free discovery call here: https://l.bttr.to/glSy2
Learn more about coaching or schedule a free discovery call: https://bitesize.es/about-me/
--- Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message
In this episode, you'll learn how the media, your family and your peers have influenced your body image beliefs.
Join the presale list and download the first lesson of The Confident Body program here: https://bitesize.ck.page/tcb
Read client testimonials and learn more about TCB here: https://bitesize.es/the-confident-body/
Stay in touch on Instagram: https://www.instagram.com/bitesizenutri
Schedule a free discovery call here: https://l.bttr.to/glSy2
Learn more about coaching or schedule a free discovery call: https://bitesize.es/about-me/
--- Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message
In this episode, I share two main reasons why we're collectively SO worried about weight gain and tips to reduce the importance of your appearance and improve body image... so that you can value yourself no matter what your body looks like or weighs.
Download lesson one of The Confident Body here: https://bitesize.ck.page/tcb
Stay in touch on Instagram: https://www.instagram.com/bitesizenutri
If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
--- Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message
In this episode, you'll learn three ways to stop feeling like you're always being judged and to care more about what YOU think vs. what others think of you.
Download the first lesson of The Confident Body program here: https://bitesize.ck.page/tcb
Get in touch on Instagram: https://www.instagram.com/bitesizenutri
Learn more about coaching or schedule a free discovery call: https://bitesize.es/
If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
--- Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message
In this episode, I talk about a shift I've made in my thinking patterns, how to get out of a rut in your routine, why we get stuck thinking that good things aren't going to last, and I share one of the check in questions I ask my clients every single week to help them problem solve for themselves.
Get in touch on Instagram: https://www.instagram.com/bitesizenutri
Add your name to The Confident Body interest list: https://bitesize.ck.page/tcb
Learn more about The Confident Eater program: https://bitesize.es/the-confident-eater/
Download the mindful eating sheet sheet + tips for unconditional permission to eat: https://bitesize.ck.page/cemc
Schedule a free discovery call here: https://l.bttr.to/glSy2
If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
--- Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message
In this episode, you'll learn what kept me from 'buying into' food freedom for a long time, what food freedom looks like in practice (hint: it's not what I thought it was AT ALL), and insight into how you can get started with the four steps I work through with clients to help them develop their own approach to food freedom.
Get in touch on Instagram: https://www.instagram.com/bitesizenutri
Download the mindful eating sheet sheet + tips for unconditional permission to eat: https://bitesize.ck.page/cemc
Schedule a free discovery call here: https://l.bttr.to/glSy2
If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
--- Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message
If you feel like setbacks or obstacles mean you're not moving forward, or like it's hard to believe you can change (especially when it comes to your relationship with food), you NEED to listen to this episode.
In this episode, you'll learn how to start building self efficacy, so you can feel more confident and capable even when you're not GREAT at something (yet).
Get in touch on Instagram: https://www.instagram.com/bitesizenutri
Learn more about The Confident Eater program: https://bitesize.es/the-confident-eater/
Download the mindful eating sheet sheet + tips for unconditional permission to eat: https://bitesize.ck.page/cemc
Schedule a free discovery call here: https://l.bttr.to/glSy2
If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message
If you ever feel like you have to earn or deserve your food choices, this might be one of the most powerful 'mindset shift-y' episodes yet. You'll hear why labeling food as good or bad actually makes it HARDER for us to 'eat healthy', how to identify if you're still stuck in a diet mindset, and how to start making better choices around food without guilt or shame, and how to start eating without having to feel like you've 'earned it.' TCE opens for enrollment September 12, 2023! Learn more about The Confident Eater program here: https://bitesize.es/the-confident-eater/ DM me on Instagram: https://www.instagram.com/bitesizenutri Schedule your free discovery call here: https://l.bttr.to/glSy2 Access my mindful eating sheet sheet + tips on how to start practicing unconditional permission to eat: https://bitesize.ck.page/cemc If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message
In this episode, you'll learn about a more effective alternative to the constant pursuit of more discipline, how to get back into the swing of things after summer without guilt or shame, and a seven step process to begin practicing self regulation.
Join the waitlist for The Confident Eater: https://bitesize.ck.page/tcewaitlist
Follow me on Instagram: https://www.instagram.com/bitesizenutri
Schedule a free discovery call here: https://l.bttr.to/glSy2
If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
--- Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message
In this episode, you'll learn;
- tips for learning to pay attention to your body signals so you can take care of it better than ever
- who intermittent fasting is for, what it is, and why I don't recommend it for most people
- shifts you can make to your daytime and evening routines for deeper, more restful sleep
Download my mindful eating sheet sheet + learn how to start practicing unconditional permission to eat: https://bitesize.ck.page/cemc
Follow me on Instagram: https://www.instagram.com/bitesizenutri
Learn more about The Confident Eater program here: https://bitesize.es/the-confident-eater/
If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message
In this episode, you'll learn the difference between coaching and therapy, what to look for when you're searching for your perfect coaching fit, and what red flags to steer very clear of in the coaching industry! Coaches- some tips for you to improve your client experience. Potential clients- tips for you to find someone that truly supports and coaches you towards your goals.
(My freebie!) Download the mindful eating sheet sheet + tips on how to start practicing unconditional permission to eat: https://bitesize.ck.page/cemc
Learn more about Bite Size coaching programs and read client testimonials https://bitesize.es/
Connect with me on Instagram: https://www.instagram.com/bitesizenutri
Schedule your free discovery call here: https://l.bttr.to/glSy2
If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message
Ever wondered... how do I ACTUALLY change the way I eat? The answer... eating skills.
In this episode, Josh and I share...
- specific skills and strategies to deal with emotional/stress eating
- why hitting your goal weight doesn't solve all the problems you think it would
- Where motivation comes from, and how values can boost our internal motivation
- How to break the habit of always needing to finish everything on your plate
- why macro tracking and other dieting strategies end up being an on and off cycle for many people
- what you can track if you feel you need structure but don't want to track your food or weight anymore
.... and SO MUCH MORE
Download my mindful eating sheet sheet + tips on how to start practicing unconditional permission to eat: https://bitesize.ck.page/cemc
You can find Josh on Instagram here
And online here: GMB Fitness
Learn more about my group coaching program, The Confident Eater here: https://bitesize.es/the-confident-eater/
Schedule your free discovery call here: https://l.bttr.to/glSy2
If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
Follow me on Instagram: https://www.instagram.com/bitesizenutri
Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message
I want you to pretend we're sitting down for a coffee together as you listen to this episode- I'm chatting you through some things that have been coming up in my life and mind recently, and share reflections on growing up, getting to know yourself better, and learning how to be more YOU.
Download the mindful eating sheet sheet + tips on how to start practicing unconditional permission to eat: https://bitesize.ck.page/cemc
Learn more about The Confident Eater program here: https://bitesize.es/the-confident-eater/
Schedule your free discovery call here: https://l.bttr.to/glSy2
If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
Follow me on Instagram: https://www.instagram.com/bitesizenutri
Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message
In this episode, I share three reasons you might be struggling to eat when you're hungry and stop when you're full, and some insight into why it sounds so simple but is SO much harder in practice.
In this episode, you'll learn:
- how hunger and fullness can turn into another diet strategy without you realizing it
- the four types of hunger (and why ONLY eating when you're physically hungry doesn't work)
- how the scarcity mindset around food drives overeating
- skills and actionable tips that will make this process SO much easier
Follow/DM me on Instagram: https://www.instagram.com/bitesizenutri
Learn more about The Confident Eater program here: https://bitesize.es/the-confident-eater/
Schedule your free discovery call here: https://l.bttr.to/glSy2
Confident eating mini course w/ mindfulness skills: https://bitesize.ck.page/cemc
Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message
In this episode, I share my lightbulb moment when I realized my life didn't align with my values, how I practice values aligned decision making in my own life, and how you can define YOUR values and start practicing this concept ASAP. I also share my ABCD framework for values aligned decision making that I've NEVER shared publicly before. DM me on Instagram: https://www.instagram.com/bitesizenutri Learn more about The Confident Eater program here: https://bitesize.es/the-confident-eater/ Schedule your free discovery call here: https://l.bttr.to/glSy2 If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message
In this episode, I get to chat with sexologist, friend and past client Avril Louise Clark about everything from how to figure out what you like to how to have better discussions about sex to insecurities around what our genitals look like. You can find Avril on Instagram here: @sexologygirl We also discuss...
Importance of masturbation and learning to pleasure yourself Mindfulness in sex and how to get out of your head Learning to say no and hearing no, and how it can open up communication What Avril wishes more people knew about sex body autonomy and how our relationship with sex and food as a LOT of parallels
If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
Follow me on Instagram: https://www.instagram.com/bitesizenutri Write me an email: gillian@bitesize.es
Avril's follow recommendations: @Sexologygirl @queersextherapy @cliterallythebest @thepornconversation @consentwizardry
Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message
In this episode, you'll hear what it can feel on the OTHER side of improving your body image- the things you can do, feel, achieve and BE when your body is not the most important thing about you.
You'll learn...
- why I don't love everything about my body and it doesn't matter
- what it can feel like to have a positive body image
- how to adjust your thoughts to stop focusing on what you hate about your body
- a program I'm putting together to support you in achieving more peace and confidence around your body image
Message me on Instagram: https://www.instagram.com/bitesizenutri
If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
Learn what type of eater you are (free quiz!) and two skills to eat mindfully for better health + enjoyment: https://bitesize.ck.page/cemc
Download the free 'Eat anything, guilt free' workshop with three skills to reduce food guilt and help you enjoy food more without overeating: https://bitesize.ck.page/eatanything
Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message
In this episode, you'll hear Marissa and I talk about our journeys from rigid to flexible in our approach to fitness, as well as insights and lessons to help you build an approach to working out that is sustainable and guilt and shame FREE.
In this episode you'll learn...
- how to let go of an approach that USED to serve you
- how to find your intrinsic motivation for exercise vs. Always chasing a goal
- what it feels like to find joy in exercise without shame or pressure
- tips to remove pressure from training without losing motivation
- a checklist to run through to know if your body and mind is ready for a workout today
If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
Follow me on Instagram: https://www.instagram.com/bitesizenutri
Learn more about Bite Size Nutrition coaching programs or read client testimonials: https://bitesize.es/
You can find Marissa on Instagram here: https://www.instagram.com/marissaegraham/
And learn more about her coaching offers here: https://www.marissagraham.com/
Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message
In this episode, you'll learn how to start understanding your patterns and approaching appetite changes and cravings without beating yourself up, feeling like a crazy person, or having an all or nothing mindset about it all.
Download the free guide to the four types of hunger: https://bitesize.ck.page/hungerguide
Learn more about The Confident Eater program here: https://bitesize.es/the-confident-eater/
Follow me on Instagram: https://www.instagram.com/bitesizenutri
Mentioned in this episode:
Be well cartel period episodes:
https://open.spotify.com/episode/1OprBxJTGk3DKWJJIJWwD0?si=bc151efd71a54e94
https://open.spotify.com/episode/73m2drhLJ04jiGmty1pTAl?si=0422a04cdfd04193
Wired article about data privacy and tracking apps:
https://www.wired.com/story/period-tracking-apps-flo-clue-stardust-ranked-data-privacy/
Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message
In this episode, you'll learn five key skills to work on to overcome feelings of guilt and shame around your eating habits and truly start to get to the bottom of WHY you struggle with food.
Join the waitlist for TCE: https://bitesize.ck.page/tcewaitlist
Download a free guide to the four types of hunger: https://bitesize.ck.page/hungerguide
Learn more about Bite Size Nutrition coaching programs or read client testimonials: https://bitesize.es/
Follow me on Instagram: https://www.instagram.com/bitesizenutri
If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message
In this episode, you'll learn how to start reducing your reliance on tracking apps, data and numbers, and start building trust in your decision making skills and your body. You'll also learn two methods to help bring structure into your nutrition without relying on your food scale + MyFitnesspal.
Join the Confident Eater waitlist and download the guide to 4 types of hunger here: https://bitesize.ck.page/tcewaitlist
Learn more about Bite Size Nutrition coaching programs or read client testimonials: https://bitesize.es
If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
If you have a question or request for future episodes OR would like to enroll for TCE before the June 20 registration date, please send me a DM on Instagram @bitesizenutri
Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message
In this episode, I share three tips that I put in practice anytime I travel and a big mindset shift that made it SO much easier to enjoy food without going overboard every time I went on a trip.
Join my weekly email list by clicking here: https://bitesize.ck.page/newsletter
Find the balance between 'I love to eat' and 'I value my health' in The Confident Eater program: https://bitesize.es/the-confident-eater/
If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
Follow me on Instagram: https://www.instagram.com/bitesizenutri
--- Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message
In this episode, you'll learn why sometimes old battles come back up to bite you in the a**, how to identify when you might be falling back into old patterns, and the importance of believing that you CAN change (even when it feels really really hard).
DM me 'TCE' on Instagram for more details on the Confident Eater or to reserve your spot for the June cohort: https://www.instagram.com/bitesizenutri
Learn more about TCE and join the waitlist here: https://bitesize.es/the-confident-eater/
If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
--- Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message
In this episode, Julia (@eatmorewithjulia) and I discuss the power of learning how to eat enough food, and the fears and struggles that come along with reaching the point where you CAN trust your body.
You can find Julia on Instagram here.
Take the Confident Eater quiz and learn two skills to help you enjoy what you eat, guilt free: https://bitesize.ck.page/cemc
Learn more about Bite Size Nutrition coaching programs or read client testimonials: https://bitesize.es/
If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
Follow me on Instagram: https://www.instagram.com/bitesizenutri
--- Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message
In this episode, you'll learn how to identify and call out diet culture images, understand why 'thin' has been sold as 'better', and learn how to start creating your own beliefs about your body.
Learn more about The Confident Eater program here: https://bitesize.es/the-confident-eater/
Send me a DM on Instagram: https://www.instagram.com/bitesizenutri
If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
--- Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message
In this episode, you'll hear a bit about why I can't see straight (literally), my upcoming trip to the UK, and the mini mastermind we're developing for coaches to build their own skills and serve their clients better than ever. I also answer the question: How do I narrow down my core values when I feel like I value a million things?
Learn more about The Confident Eater program here: https://bitesize.es/the-confident-eater/
Send me a DM on Instagram: https://www.instagram.com/bitesizenutri
If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
--- Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message
Learn more about The Confident Eater program here: https://bitesize.es/the-confident-eater/
Send me a DM on Instagram: https://www.instagram.com/bitesizenutri
If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
--- Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message
Learn more about The Confident Eater program here: https://bitesize.es/the-confident-eater/
Send me a DM on Instagram: https://www.instagram.com/bitesizenutri
If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
--- Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message
Learn more about The Confident Eater program + join the waitlist here: https://bitesize.es/the-confident-eater/
Send me a DM on Instagram: https://www.instagram.com/bitesizenutri
If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
--- Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message
Learn more about The Confident Eater program here: https://bitesize.es/the-confident-eater/
Send me a DM on Instagram: https://www.instagram.com/bitesizenutri
If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
--- Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message
Access the free workshop: https://bitesize.ck.page/confident
Send me a DM on Instagram: https://www.instagram.com/bitesizenutri
Learn more about how to work with me here: https://bitesize.es/
If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
--- Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message
Free workshop access: https://bitesize.ck.page/confident In this episode you'll learn about the mindset block that makes rules and restrictions feel SO necessary.. and how to start trusting yourself around food without the need to be 'perfect'.If you enjoyed this episode, leave me a rating or review, or share the love with someone else who might enjoy listening!If you'd like to learn more about Bite Size programs or how to work with me: https://bitesize.es/Follow me on Instagram: https://www.instagram.com/bitesizenutri--- Send in a voice message: https://podcasters.spotify.com/pod/show/bitesizenutri/message
In this episode I share the three skills that moved the needle the most for me in my journey to build self confidence and trust in my relationship with food and my body. You'll learn about cognitive defusion, mindfulness and values based decision making in this episode.
Join the free Confident Eating Foundations mini course: Three lessons for a better relationship with food: https://bitesize.ck.page/eatguiltfree
Learn more about The Confident Eater program here: https://bitesize.es/the-confident-eater/
Set up a free discovery call here: https://calendly.com/bitesizenutri/discoverycall
Follow me on Instagram: https://www.instagram.com/bitesizenutri
If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
--- Send in a voice message: https://anchor.fm/bitesizenutri/message
In this episode, you'll learn why emotional eating is such a common response to emotion, as well a tools and tips to better regulate your emotional responses. This is a MUST listen for any emotional eaters out there!
If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
Three lessons for a better relationship with food: https://bitesize.ck.page/eatguiltfree
Learn more about The Confident Eater program here: https://bitesize.es/the-confident-eater/
Set up a free discovery call here: https://calendly.com/bitesizenutri/discoverycall
Follow me on Instagram: https://www.instagram.com/bitesizenutri
--- Send in a voice message: https://anchor.fm/bitesizenutri/message
You're going to want to save this episode! I walk you through my process for getting myself out of my head on a day when I don't feel great about my body, and offer you actionable tips to start building your self-coaching skills around your body image.
If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
Three lessons for a better relationship with food: https://bitesize.ck.page/eatguiltfree
Learn more aboutThe Confident Eater program here: https://bitesize.es/the-confident-eater/
Set up a free discovery call here: https://calendly.com/bitesizenutri/discoverycall
Follow me on Instagram: https://www.instagram.com/bitesizenutri
--- Send in a voice message: https://anchor.fm/bitesizenutri/message
In this episode, Esther and I chat about moving from the US to Europe, how to grieve and let go of 'the old you', and what it looks like to create consistent habits that last.
You can find Esther online here:
Instagram:https://www.instagram.com/esther.avant/
Website: https://estheravant.com/
Live Diet Free Podcast: https://podcasts.apple.com/us/podcast/the-live-diet-free-podcast/id1543658046
And you can learn more about Bite Size Nutrition or get in touch with me here:
Free mini course to help you learn how to eat guilt free: https://bitesize.ck.page/eatguiltfree
Learn more about The Confident Eater program here: https://bitesize.es/the-confident-eater/
Follow me on Instagram: https://www.instagram.com/bitesizenutri
--- Send in a voice message: https://anchor.fm/bitesizenutri/message
No matter if you're single OR in a relationship, this episode touches on tips to support you feeling your best and boosting body confidence while making new connections- and if you're an online dater, you know how tough it can be out there.
If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
Learn three mindful eating behaviors to help eating feel EASY : https://bitesize.ck.page/memc
To learn more about Bite Size Nutrition coaching programs: https://bitesize.es/
Set up a free discovery call here: https://calendly.com/bitesizenutri/discoverycall
Follow me on Instagram: https://www.instagram.com/bitesizenutri
--- Send in a voice message: https://anchor.fm/bitesizenutri/message
Your relationship with food is about so much more than the food itself- in this episode, you'll learn four paths to improving your relationship with food and your body that have nothing to do with how much or what you should be eating.
If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
Learn three mindful eating behaviors to help eating feel EASY : https://bitesize.ck.page/memc
To learn more about The Confident Eater program here: https://bitesize.es/the-confident-eater/
Set up a free discovery call here: https://calendly.com/bitesizenutri/discoverycall
Follow me on Instagram: https://www.instagram.com/bitesizenutri
--- Send in a voice message: https://anchor.fm/bitesizenutri/message
In this episode, you'll learn the four components of body image, as well as how to work towards body acceptance (and why I think body positivity is NOT the goal). This is a replay of my biweekly client workshop.
If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me @bitesizenutri!)
Learn three mindful eating behaviors to help eating feel EASY : https://bitesize.ck.page/memc
To learn more about The Confident Eater program here: https://bitesize.es/the-confident-eater/
Set up a free discovery call here: https://calendly.com/bitesizenutri/discoverycall
--- Send in a voice message: https://anchor.fm/bitesizenutri/message
In this episode, I get to sit down with one of my best friends on our trip to Costa Rica and talk about the roots of our 'body issues' turned into a years long quest for control over food, and how connecting with others helped us build better relationships with food and our bodies.
If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
Learn three mindful eating behaviors to help eating feel EASY : https://bitesize.ck.page/memc
To learn more about The Confident Eater program here: https://bitesize.es/the-confident-eater/
Set up a free discovery call here: https://calendly.com/bitesizenutri/discoverycall
Follow me on Instagram: https://www.instagram.com/bitesizenutri
--- Send in a voice message: https://anchor.fm/bitesizenutri/message
In this episode, you'll learn how to adjust your expectations, build self-belief, and a few tips to boost motivation when it feels like you're not getting anywhere.
Learn three mindful eating behaviors to help eating feel EASY : https://bitesize.ck.page/memc
To learn more about The Confident Eater program here: https://bitesize.es/the-confident-eater/
Set up a free discovery call here: https://calendly.com/bitesizenutri/discoverycall
--- Send in a voice message: https://anchor.fm/bitesizenutri/message
In this episode, you'll learn SO MUCH about how to work with yourself to inspire and create change- whether in how you view your body, how you approach exercise, or how you speak to yourself on a daily basis. Karin is one of MY coaches, and in this episode you'll hear... > how to coach yourself out of the ‘shoulds’> why you need to start with frequency BEFORE consistency> tips to identify a fixed mindset> how shame keeps us stuck (and why having a coach can change that)> how to support yourself through ever changing body trends> the difference between healthy striving and unhealthy perfectionismAND SO MUCH MORE.You can find Karin here:WebsiteInstagram: @karinnordinphdSign up for Change Academy: Click hereBite Size Nutrition website: CLICK HERELearn three mindful eating behaviors to help eating feel EASY : https://bitesize.ck.page/memc--- Send in a voice message: https://anchor.fm/bitesizenutri/message
In this episode, you'll learn about how gratitude can shift how you feel about yourself, as well as actionable tips to start a gratitude practice that are NOT your generic 'wellness influencer' BS.
LAST WEEK TO JOIN THE WAITLIST FOR THE CONFIDENT EATER: To learn more click here: https://bitesize.es/the-confident-eater/
Set up a free discovery call if you'd like to chat with me about coaching: https://calendly.com/bitesizenutri/discoverycall
Follow me on Instagram: https://www.instagram.com/bitesizenutri
Mentioned in this episode:
Brene Brown: https://brenebrown.com/ (Read the Gifts of Imperfection or Daring Greatly!!)
Huberman Lab podcast on gratitude: https://open.spotify.com/episode/5GYvrvQmFQmD77vpsiMn59?si=3ec5b868087d45a7
--- Send in a voice message: https://anchor.fm/bitesizenutri/message
In this episode, you'll learn three ways to set yourself up for growth and progress in 2023 that aren't your typical goal setting tips.
To learn more about The Confident Eater group coaching program here: https://bitesize.es/the-confident-eater/
Set up a free discovery call here: https://calendly.com/bitesizenutri/discoverycall
Follow me on Instagram: https://www.instagram.com/bitesizenutri
--- Send in a voice message: https://anchor.fm/bitesizenutri/message
In this episode, you'll learn how to enjoy food more without necessarily eating more of it, and how to enjoy abundant holiday meals (and other periods in which lots of food is on offer) without feeling like you've lost control. I also share some thoughts on self worth and body image from my own life.
Add your name to the list for The Confident Eater group coaching program: https://bitesize.ck.page/tcewaitlist
The link to join the mindful eating mini course : https://bitesize.ck.page/memc
To learn more about The Confident Eater program or other Bite Size Nutrition coaching programs and read client testimonials: https://bitesize.es/
Follow me/send me a message on Instagram: https://www.instagram.com/bitesizenutri
--- Send in a voice message: https://anchor.fm/bitesizenutri/message
In this episode, you'll learn why allowing yourself to be bad at something is essential for learning, and how to keep going when you want to give up on hard things.
Learn three mindful eating behaviors to help eating feel EASY : https://bitesize.ck.page/memc
To learn more about The Confident Eater program or other Bite Size Nutrition coaching programs and read client testimonials: https://bitesize.es/
Set up a free consult call with me to learn more about coaching: https://calendly.com/bitesizenutri/discoverycall
Follow me on Instagram: https://www.instagram.com/bitesizenutri
Mentioned in this episode:
Brene Brown: https://brenebrown.com/
BJ Fogg Tiny Habits: https://tinyhabits.com/
--- Send in a voice message: https://anchor.fm/bitesizenutri/message
In this episode, you'll learn how to reframe exercise and embrace movement for reasons that have nothing to do with what your body looks like, as well as insight into how to shift your mindset around fitness and embrace strength training.
(I'll be honest, there might be more than 7 reasons in here)
Learn three mindful eating behaviors to help eating feel EASY : https://bitesize.ck.page/memc
Set up a free consult call with me to learn more about coaching: https://calendly.com/bitesizenutri/discoverycall
To learn more about Bite Size Nutrition coaching programs or read client testimonials: https://bitesize.es/
Where you can find Mark:
Badass Lifter Podcast: https://podcasts.apple.com/us/podcast/badass-lifter-podcast/id1490017694
Mark Breedon on Instagram: https://www.instagram.com/training.strong.women/
--- Send in a voice message: https://anchor.fm/bitesizenutri/message
In this episode, you'll learn the SASS model for mindful eating that will help you challenge your old food rules, integrate the concepts of unconditional permission to eat, and enjoy ALL foods.
To follow along with the lessons and cheat sheets for this series click here: https://bitesize.ck.page/upe
Learn more about The Confident Eater group coaching program: https://bitesize.ck.page/tcewaitlist
Set up a free consult call with me to learn more about coaching: https://calendly.com/bitesizenutri/discoverycall
To learn more about Bite Size Nutrition coaching programs or read client testimonials: https://bitesize.es/
If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
If you have a question or request for future episodes, please send me a DM on Instagram @bitesizenutri.. you have NO CLUE how much I love to hear from you!
--- Send in a voice message: https://anchor.fm/bitesizenutri/message
In this episode, you'll learn how to approach cravings through the lens of unconditional permission to eat, why some foods are SO tempting and others you could forget about easily, and how to feel more at ease around ALL foods. Follow along with the lessons/cheat sheets for this series here: https://bitesize.ck.page/upe Learn more about The Confident Eater group coaching program: https://bitesize.ck.page/tcewaitlist Set up a free consult call with me to learn more about coaching: https://calendly.com/bitesizenutri/discoverycall To learn more about Bite Size Nutrition coaching programs or read client testimonials: https://bitesize.es/ If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!) If you have a question or request for future episodes, please send me a DM on Instagram @bitesizenutri.. you have NO CLUE how much I love to hear from you!
Send in a voice message: https://anchor.fm/bitesizenutri/message
In this episode, you'll learn how to identify your food rules, and understand how they keep you from progressing towards a great relationship with ALL foods.
If you haven't listened to part ONE of this four part series yet, make sure you listen to episode 55 on unconditional permission to eat!
To follow along with the lessons and cheat sheets for this series click here: https://bitesize.ck.page/upe
Learn more about The Confident Eater group coaching program: https://bitesize.ck.page/tcewaitlist
Set up a free consult call with me to learn more about coaching: https://calendly.com/bitesizenutri/discoverycall
If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
Send in a voice message: https://anchor.fm/bitesizenutri/message
In this episode, you'll learn the difference between 'eating whatever, whenever' and making choices around what you eat, when you eat and how you eat. You'll learn how to incorporate the concept of unconditional permission to eat into your diet- no matter what your goal is. If you're someone who struggles with overeating, feeling out of control around certain foods, or just can't seem to break the yo-yo dieting pattern, please listen :) Sign up for the email lessons and cheat sheets for this series here: https://bitesize.ck.page/upe Set up a free consult call with me to learn more about coaching: https://calendly.com/bitesizenutri/discoverycall To learn more about Bite Size Nutrition coaching programs or read client testimonials: https://bitesize.es/
Send in a voice message: https://anchor.fm/bitesizenutri/message
In this episode, I share a bit about what I'm going through in my own life right now, some funny culture shock things from being in Los Angeles for the past month, and how I learned to accept my emotions.. even the tough ones.
You can sign up for the upcoming 'Don't tell me what to eat' series email guide here: https://bitesize.ck.page/upe
Learn three mindful eating behaviors to help eating feel EASY : https://bitesize.ck.page/memc
Add your name to the list for group coaching: https://bitesize.ck.page/tcewaitlist
Set up a call with me to learn more about coaching programs: https://calendly.com/bitesizenutri/discoverycall
Send in a voice message: https://anchor.fm/bitesizenutri/message
In this episode, Olivia and I discuss how to adapt to life changes, how to deal with the inner critic and the 'shoulds', and actionable tips you can implement to approach changes from a place of self compassion.
Learn three mindful eating behaviors to help eating feel EASY : https://bitesize.ck.page/memc
Add your name to the list for The Confident Eater group coaching program: https://bitesize.ck.page/tcewaitlist
Set up a call with me to learn more about coaching, click here: https://calendly.com/bitesizenutri/discoverycall
Follow Olivia on Instagram: @oliviaparkcoach
Check out her website: Olivia Park Coaching
Mentioned in this episode:
BWC episode on Self compassion: https://open.spotify.com/episode/7ohzvlvGrkDqkTCIP2rJmD?si=13b097868cfc4e8a
Send in a voice message: https://anchor.fm/bitesizenutri/message
If you're a perfectionist, this episode has a LOT of tools in here to help you out :) In this episode, you'll learn three ways to identify all or nothing thinking patterns, how to adjust them in the moment, and how to reflect and learn from your past experiences in a compassionate way.
This is a live coaching call with some of my 1:1 clients and members of the Bite Size Accountability Group. If you'd like to join or learn more about the group, DM me 'accountability' on Instagram: click here to send me a message.
Make sure to hit subscribe so you don't miss out on new episodes every MONDAY!
Learn three mindful eating behaviors to help eating feel EASY : https://bitesize.ck.page/memc
Add your name to the list for The Confident Eater group coaching program: https://bitesize.ck.page/tcewaitlist
Set up a call with me to learn more about coaching, click here: https://calendly.com/bitesizenutri/discoverycall
Send in a voice message: https://anchor.fm/bitesizenutri/message
In this episode I share the habits + mindset I HAD to change to stop being so all or nothing with my eating habits while travelling. If you're someone who travels for work, pleasure, or just enjoys a change of routine every once in a while, this episode is going to help you create balance, and boost your confidence anytime you have a change in routine.
Learn three mindful eating behaviors to help eating feel EASY : https://bitesize.ck.page/memc
Add your name to the list for The Confident Eater group coaching program: https://bitesize.ck.page/tcewaitlist
Set up a call with me to learn more about coaching, click here: https://calendly.com/bitesizenutri/discoverycall
If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
If you have a question or request for future episodes, please send me a DM on Instagram @bitesizenutri.. you have NO CLUE how much I love to hear from you!
Send in a voice message: https://anchor.fm/bitesizenutri/message
In this episode, learn more about what carbs are, why you crave them, and actionable tips to make sure you’re eating enough carbohydrates to support your mental and physical health.
Join the mindful eating mini course for free here: https://bitesize.ck.page/memc
Schedule a call with me to learn more about coaching, click here: https://calendly.com/bitesizenutri/discoverycall
To get your name on the list for The Confident Eater group coaching program click here: https://bitesize.ck.page/tcewaitlist
Mentioned in this Episode:
Huberman Lab podcast with Charles Zuker: https://open.spotify.com/episode/3bcL7bCXqKJaJdiiFIgbX8?si=NC8zOG2eSFyDMR62lduuuA
Healthier snacking episode: https://open.spotify.com/episode/1VnIh1dVCTNoF0qYDtbM5V?si=LJ7vzAusTZ2o2OQ5x27TpA
Send in a voice message: https://anchor.fm/bitesizenutri/message
In this episode, I'm joined by Alex Marshall, an incredible nutrition coach who focuses on helping women eat more food and feel great in their bodies.
We discuss:
why stressing over 'unhealthy' food might be worse than just eating the food
why clean eating recipes might actually make you eat MORE
how to approach 'fear foods' and allow yourself to eat everything
is breakfast really the most important meal of the day?
the pros and cons of tracking macros
... and SO MUCH MORE.
Here's where you can find Alex:
Instagram: @alexnmarshall
Alex's website with her programs and coaching details: https://www.alexmarshallcoaching.com
Join the mindful eating mini course for free here: https://bitesize.ck.page/memc
To learn more about Bite Size Nutrition coaching programs or read client testimonials: https://bitesize.es/
To get your name on the list for The Confident Eater group coaching program click here: https://bitesize.ck.page/tcewaitlist
To set up a call with me to learn more about coaching, click here: https://calendly.com/bitesizenutri/discoverycall
If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
If you have a question or request for future episodes, please send me a DM on Instagram @bitesizenutri.. you have NO CLUE how much I love to hear from you!
Send in a voice message: https://anchor.fm/bitesizenutri/message
In this episode, you'll learn a compassionate approach to understanding why you self sabotage on your way to a health goal and what to do about it.
To receive the Surfing the urge training mentioned in the episode, make sure you're signed up here: https://bitesize.ck.page/newsletter
Join the mindful eating mini course for free here: https://bitesize.ck.page/memc
To learn more about Bite Size Nutrition coaching programs or read client testimonials: https://bitesize.es/
To get your name on the list for The Confident Eater group coaching program click here: https://bitesize.ck.page/tcewaitlist
To set up a call with me to learn more about coaching, click here: https://calendly.com/bitesizenutri/discoverycall
Send in a voice message: https://anchor.fm/bitesizenutri/message
In this episode, you'll learn some green flags and red flags to look out for in your relationship with food, as well as some actionable tips to start moving towards 'food freedom' and feeling at peace with food and your body.
Join the mindful eating mini course here: https://bitesize.ck.page/memc
To learn more about Bite Size Nutrition coaching programs or read client testimonials: https://bitesize.es/
To get your name on the list for The Confident Eater group coaching program click here: https://bitesize.ck.page/tcewaitlist
To set up a call with me to learn more about coaching, click here: https://calendly.com/bitesizenutri/discoverycall
If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
If you have a question or request for future episodes, please send me a DM on Instagram @bitesizenutri.. you have NO CLUE how much I love to hear from you!
Send in a voice message: https://anchor.fm/bitesizenutri/message
In this episode, you'll learn more about what it actually means to eat a 'healthy snack', when to include snacks in your day to day, and how to start being more intentional with your snack habits. Join the mindful eating mini course for free here: https://bitesize.ck.page/memc To set up a call with me to learn more about coaching, click here: https://calendly.com/bitesizenutri/discoverycall To learn more about Bite Size Nutrition coaching programs or read client testimonials: https://bitesize.es/ Be Well Cartel episode 'How to choose a protein bar': https://open.spotify.com/episode/5qakwqbJnOHJc144ysiMfq?si=e72fd984e9ca418e If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!) If you have a question or request for future episodes, please send me a DM on Instagram @bitesizenutri.. you have NO CLUE how much I love to hear from you!
In this episode, you'll learn three reasons why you're so attached to knowing your scale weight, as well as a few reasons why weighing yourself isn't a great progress metric. You'll also learn some actionable tips to start changing how you feel about the scale (and how to break up with it!).
Make sure you're on my email list to access the resources mentioned in this podcast https://bitesize.ck.page/newsletter
To learn more about how to join my accountability group: DM me 'accountability' on Instagram
To learn more about Bite Size Nutrition coaching programs or read client testimonials: https://bitesize.es/
To set up a call with me to learn more about coaching, click here: https://calendly.com/bitesizenutri/discoverycall
In this episode, you'll learn five actionable tips to hold yourself accountable to your goals, your aspirations, and the process of becoming the person you want to be.
If you'd like to join the accountability group I mentioned in the episode, please send me a message on Instagram or via email with the word 'ACCOUNTABILITY' - click here to message me on Instagram or you can email me at gillian@bitesize.es.
If you would like to access the obstacle anticipation mini training mentioned in this episode: https://bitesize.ck.page/1358d9ef81
To learn more about Bite Size Nutrition coaching programs or read client testimonials: https://bitesize.es/
To get your name on the list for The Confident Eater group coaching program click here: https://bitesize.ck.page/tcewaitlist (spots will be offered to waitlist FIRST)
To set up a call with me to learn more about coaching, click here: https://calendly.com/bitesizenutri/discoverycall
In this episode, you'll learn about why it's so important to chew your food well, and actionable tips to turn it into a habit.
Join the Mindful Eating Mini course here: https://bitesize.ck.page/memc
To learn more about Bite Size Nutrition coaching programs or read client testimonials: https://bitesize.es/
To get your name on the list for The Confident Eater group coaching program click here: https://bitesize.ck.page/tcewaitlist
To set up a call with me to learn more about coaching, click here: https://calendly.com/bitesizenutri/discoverycall
If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
If you have a question or request for future episodes, please send me a DM on Instagram @bitesizenutri.. you have NO CLUE how much I love to hear from you!
In this episode, I share five habits that started small and over time have compounded to have a HUGE ripple effect on the rest of my life.
If you would like to work through the values exercise I mention in the episode, you can click here: https://bitesize.ck.page/values
To learn more about Bite Size Nutrition coaching programs or read client testimonials: https://bitesize.es/
To get your name on the list for The Confident Eater group coaching program click here: https://bitesize.ck.page/tcewaitlist
To set up a call with me to learn more about coaching, click here: https://calendly.com/bitesizenutri/discoverycall
In this episode, you'll learn about how being present when you eat affects how much you eat and how much you enjoy your meal, and two mindful eating habits that can support eating to fullness instead of OVERfullness (and reduce mindless snacking later in the day).
If you would like to enroll in my (Free) mindful eating mini course, you can do that here: https://bitesize.ck.page/memc
To learn more about Bite Size Nutrition coaching programs or read client testimonials: https://bitesize.es/
To set up a call with me to learn more about coaching, click here: https://calendly.com/bitesizenutri/discoverycall
If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
If you have a question or request for future episodes, please send me a DM on Instagram @bitesizenutri.. you have NO CLUE how much I love to hear from you!
In this episode, you'll get an inside look into a coaching call with one of my group coaching members in which we work through an exercise to break down her belief around sugar addiction, we discuss the differences between mindful and intuitive eating, and break down what it really means to have unconditional permission to eat.
If you enjoyed this episode, and want to learn more about the TCE group program, add your name to the waitlist here: https://bitesize.ck.page/tcewaitlist
To set up a call with me (its free!), click here: https://calendly.com/bitesizenutri/discoverycall
If you have any questions about coaching OR the Confident Eater group program, my inbox is always open on Instagram at @bitesizenutri
In this episode, you'll learn what to keep in mind when 'What I eat in a day' videos pop up in your feed, and why you might want to just swipe right past them.
If you would like to download the social media feed curation PDF I mention in this episode (it comes inside of an ebook on how to boost your body image!) you can download it here: https://bitesize.ck.page/bodyimage
To learn more about Bite Size Nutrition coaching programs or read client testimonials: https://bitesize.es/
To set up a call with me to learn more about coaching, click here: https://calendly.com/bitesizenutri/discoverycall
If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
If you have a question or request for future episodes, please send me a DM on Instagram @bitesizenutri.. you have NO CLUE how much I love to hear from you!
In this episode, my friend and fellow coach Ren joins me to discuss the balance between wanting to see changes in your body and feeling like you HAVE TO change your body.
You'll learn:
- how to determine whether a goal is coming from YOU or from cultural or societal pressure
- what to consider when approaching a body composition goal
- why it's so confusing to navigate what's 'right' health-wise
- actionable tips to start practicing body autonomy when it comes to your own health or fitness goals
You can find Ren Jones on most social media platforms (Instagram, Clubhouse, Facebook) under the handle @fitnessjonestraining or through his website Fitness Jones Training
If you would like to access the values exercise mentioned in this episode make sure you're on my email list by clicking here: https://bitesize.ck.page/newsletter (you'll find the link at the bottom of this week's email!), or DM me 'Values' on Instagram and I'll get it right over to you!
To set up a call with me to learn more about nutrition coaching, click here: https://calendly.com/bitesizenutri/discoverycall
If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
If you have a question or request for future episodes, please send me a DM on Instagram @bitesizenutri.. you have NO CLUE how much I love to hear from you!
In this episode, you'll learn about some helpful changes to make to your nutrition for your activity level, and the most important things to focus on to assure you're getting the nutrients you need.
If you'd like some guidance on this, and insight into how to adjust your nutrition needs, click here to set up a discovery call with me: https://calendly.com/bitesizenutri/discoverycall
To get your name on the list for The Confident Eater group coaching program click here: https://bitesize.ck.page/confidenteater
If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
If you have a question or request for future episodes, please send me a DM on Instagram @bitesizenutri.. you have NO CLUE how much I love to hear from you!
In this episode, you'll learn about why depending on results to keep you motivated ends up resulting in you giving up and three skills you can work on to help you become more consistent, resilient and self-compassionate.
To download the mini training on obstacle anticipation mentioned in the episode, click here: https://bitesize.ck.page/1358d9ef81
To get your name on the list for the next round of The Confident Eater group coaching program click here: https://bitesize.ck.page/confidenteater
To set up a call with me to learn more about coaching, click here: https://calendly.com/bitesizenutri/discoverycall
If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
If you have a question or request for future episodes, please send me a DM on Instagram @bitesizenutri.. you have NO CLUE how much I love to hear from you!
In this episode, you'll learn a bit more about the body positivity movement, why it might be unrealistic to jump directly to loving your body, and some actionable tips to begin moving towards body neutrality and body acceptance.
If you would like to download the self care guide for this episode, make sure you're on my email list by clicking here: https://bitesize.ck.page/newsletter
To get your name on the list for the next cohort of my group coaching program, The Confident Eater: https://bitesize.ck.page/confidenteater
To set up a call with me to learn more about coaching, click here: https://calendly.com/bitesizenutri/discoverycall
If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
If you have a question or request for future episodes, please send me a DM on Instagram @bitesizenutri.. you have NO CLUE how much I love to hear from you!
Mentioned in this episode:
Episode 8: Is emotional eating always a bad thing: https://open.spotify.com/episode/2SxQUa2hmu3s6SdReQmFjb?si=dedd7b2147a34019
Episode 20: Have a weight loss goal? Listen to this: https://open.spotify.com/episode/4JopcyizhDkADFFYcW3i4p?si=a1820dc328e74b51
In this episode, you'll hear a few ways you can approach these types of comments, as well as some advice for strengthening your self-belief and creating helpful boundaries with people you care about.
If you have a question and would like to submit it to me to be answered on the podcast, feel free to send it to @bitezizenutri on Instagram!
To get your name on the list for The Confident Eater group coaching program click here: https://bitesize.ck.page/confidenteater
To download the guide and templates for this episode, make sure you're on my email list by clicking here: https://bitesize.ck.page/newsletter
To set up a call with me to learn more about coaching, click here: https://calendly.com/bitesizenutri/discoverycall
If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
If you have a question or request for future episodes, please send me a DM on Instagram @bitesizenutri.. you have NO CLUE how much I love to hear from you!
In this episode, you'll learn the WHY and HOW of more effective time management. If you're rushing through meals, feel like you never have time to just BE, or end every day stressed out over not getting everything on your to-do list checked off, this episode will be a game changer for how you view your time.
You can find Holly on Instagram @hollypriestland or over on the Be Well Cartel podcast feed- if you enjoy this podcast, you'll LOVE the BWC podcast as well.
To download the guide and templates for this episode, make sure you're on my email list by clicking here: https://bitesize.ck.page/newsletter
To get your name on the list for The Confident Eater group coaching program click here: https://bitesize.ck.page/confidenteater (spots will be offered to waitlist FIRST)
To set up a call with me to learn more about coaching, click here: https://calendly.com/bitesizenutri/discoverycall
If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
If you have a question or request for future episodes, please send me a DM on Instagram @bitesizenutri.. you have NO CLUE how much I love to hear from you!
In this episode, you'll learn about how to create and sustain motivation over time, the difference between intrinsic motivation and extrinsic motivation, and why you lose motivation so quickly when something feels hard. To get your name on the list for The Confident Eater group coaching program click here: https://bitesize.ck.page/confidenteater (spots will be offered to waitlist FIRST) To set up a call with me to learn more about coaching, click here: https://calendly.com/bitesizenutri/discoverycall If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!) If you have a question or request for future episodes, please send me a DM on Instagram @bitesizenutri.. you have NO CLUE how much I love to hear from you
In this episode, I break down the six fundamental habits that help form a basis for a confident, trusting relationship with food and your body.
To get your name on the waitlist for beta round of The Confident Eater group coaching program click here: https://bitesize.ck.page/confidenteater (spots will be offered to waitlist FIRST + a huge discount on enrollment)
To set up a free call with me to chat about coaching, click here: https://calendly.com/bitesizenutri/discoverycall
If you would like to download the guide and templates for any podcast episode, make sure you're on my email list by clicking here: https://bitesize.ck.page/newsletter
To check out client testimonials, click here: https://bitesize.es/client-testimonials/
If you're enjoying the podcast, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
If you have a question or request for future episodes, please send me a DM on Instagram @bitesizenutri.. you have NO CLUE how much I love to hear from you!
In this episode, I teach you the concept of minimum requirements. This podcast walks you through how to establish your own minimum requirements, when to turn down or up the volume, and a helpful exercise to guide you to determining when your expectations really ARE too high. To get your name on the list for The Confident Eater group coaching program click here: https://bitesize.ck.page/confidenteater (spots will be offered to waitlist FIRST) To set up a call with me to learn more about coaching, click here: https://calendly.com/bitesizenutri/discoverycall If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!) If you have a question or request for future episodes, please send me a DM on Instagram @bitesizenutri.. you have NO CLUE how much I love to hear from you!
In this episode you'll learn the mindset shifts and the actionable tips you need to TRUST YOURSELF to eat mindfully and get the most out of events, vacations, dinners and any situation in which mindful eating might be tough.
If you're not already on the Bite Size email list.. in this weekly email you'll get access to any downloads, cheat sheets or exercises that I mention in the podcast: https://bitesize.ck.page/newsletter
To get your name on the list for The Confident Eater: https://bitesize.ck.page/confidenteater
To set up a call with me to learn more about coaching, click here: https://calendly.com/bitesizenutri/discoverycall
If you would like to download the guide and templates for this episode, make sure you're on my email list by clicking here: https://bitesize.ck.page/newsletter
To get your name on the list for Confident Eater spots (+ a discount!) when they open up in May 2022, click here: https://bitesize.ck.page/confidenteater
To set up a call with me to learn more about coaching, click here: https://calendly.com/bitesizenutri/discoverycall
To read more client testimonials and feedback: https://bitesize.es/client-testimonials/
If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
If you have a question or request for future episodes, please send me a DM on Instagram @bitesizenutri.. you have NO CLUE how much I love to hear from you!
In this episode, I share my journey with macros, fat loss, and learning to appreciate my body even when it doesn't look 'perfect.'
I discuss how competing in a weight class sport led to me becoming obsessed with the scale, and how I identified what needed to change in order to improve my relationship with food.
For additional details about these episodes, or for free downloads, cheat sheets and more to help you bring balance into your eating habits: https://bitesize.ck.page/newsletter
To set up a call with me to learn more about coaching, click here: https://calendly.com/bitesizenutri/discoverycall
If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
If you have a question or request for future episodes, please send me a DM on Instagram @bitesizenutri.. I would love to hear from you!
If you would like to hear more about hypothalamic amenorrhea and how I lost my period (and got it back): https://open.spotify.com/episode/3feHhAOhmVwJUsdl4wyLRN?si=b9e0e9d314724ed6
WARNING: I get a little personal in this episode.
In this episode, you'll learn some of the roots of my difficult relationship with food and my body, how I started shifting my habits around exercise and nutrition, and the influence that early childhood experiences had on how I eat and feel about my body.
Part one follows my childhood and relationship with food and body through college and after- ending right about the time I moved out of the states and headed travelling. Next episode you'll hear more about my dieting history and how I went from being SUPER body and diet focused to more balanced and way happier overall.
If you resonate with my story at all, please don't hesitate to reach out on Instagram or via email gillian@bitesize.es
If you would like to download the guide and templates for this episode, make sure you're on my email list by clicking here: https://bitesize.ck.page/newsletter
To get your name on the list for Confident Eater spots (+ a discount!) when they open up in May 2022, click here: https://bitesize.ck.page/confidenteater
To set up a call with me to learn more about coaching, click here: https://calendly.com/bitesizenutri/discoverycall
If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
If you have a question or request for future episodes, please send me a DM on Instagram @bitesizenutri.. you have NO CLUE how much I love to hear from you!
MENTIONED IN THIS EPISODE:
Alcohol episode, Be Well Cartel podcast: https://open.spotify.com/episode/0FrBc0cnaIzY1HfchwZEmL?si=4a6f1fd442564d19
Mindful eating cheat sheet: https://bitesize.ck.page/cheatsheet
In this episode, I talk about how to shift from macro tracking to a more mindful style of eating, some red flags that can indicate if macro tracking is no longer a helpful tool for you, and some personal reflections from my days as an avid macro tracker.
As mentioned in the episode the Mindful Eating Mini Course is a great (and free!) way to start building more self trust and awareness when it comes to food, and can help you in the transition: https://bitesize.ck.page/mindfuleating
To get your name on the list for Confident Eater spots (+ a discount!) when they open up in May 2022, click here: https://bitesize.ck.page/confidenteater
To set up a call with me to learn more about coaching, click here: https://calendly.com/bitesizenutri/discoverycall
If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
If you have a question or request for future episodes, please send me a DM on Instagram @bitesizenutri.. you have NO CLUE how much I love to hear from you!
In this episode, you'll learn how to take yourself through a self compassion exercise to help silence your inner critic, boost your self esteem, and help you approach life with a totally different mindset.
This is an episode you're going to want to save to listen to later!
If you missed out on any of the downloads or guides from previous episodes, enter your email to join my email list (I send them out every Tuesday!): https://bitesize.ck.page/newsletter
To get your name on the list for Confident Eater spots (+ a discount!) when they open up in May 2022, click here: https://bitesize.ck.page/confidenteater
To set up a call with me to learn more about coaching, click here: https://calendly.com/bitesizenutri/discoverycall
If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
If you have a question or request for future episodes, please send me a DM on Instagram @bitesizenutri.. you have NO CLUE how much I love to hear from you!
Mentioned in this episode:
Kristen Neff: https://self-compassion.org/
In this episode, you'll learn about the mindset AND practical side of eating more vegetables, how much you should actually be eating and why it might actually be helpful for you to add croutons and cheese to your salads.
If you would like to download the guide and templates for this episode, make sure you're on my email list by clicking here: https://bitesize.ck.page/newsletter
To get your name on the list for Confident Eater spots when they open up in May 2022, click here: https://bitesize.ck.page/confidenteater
To set up a call with me to learn more about coaching, click here: https://calendly.com/bitesizenutri/discoverycall
If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
If you have a question or request for future episodes, please send me a DM on Instagram @bitesizenutri.. you have NO CLUE how much I love to hear from you!
Mentioned in this episode:
Vegetable Intake meta-analysis: https://pubmed.ncbi.nlm.nih.gov/28338764/
Meal planning episode: https://open.spotify.com/episode/1B9vYdNmS50ssTYJT8Mcsc?si=c691d188a9584830
This episode is a rebroadcast of an incredible conversation that I had with my friend JK on his podcast Help me Understand. JK is a coach based out of Illinois who, as you'll hear, is incredibly thoughtful and has a lovely perspective on fitness, nutrition and the mindset of health.
In this conversation you'll learn about some of the turning points that changed my own health and fitness journey, my approach to coaching, and why I won't shut up about values.
Give this podcast a listen, and make sure to follow JK on Instagram: @coachjk_themusclefeed
If you would like to learn more about my group or 1:1 coaching programs, you can reach out via Instagram or contact me on my website www.bitesize.es/contact
If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
Connect with me on...
Email: gillian@bitesize.es
In this episode, you'll learn more about my approach to healthier fat loss and a few mistakes that tend to hold women back when they approach their weight loss goals. You can download the ebook mentioned in this episode by joining my email list: https://bitesize.ck.page/newsletter
You'll learn: 4 common mistakes that are holding you back from seeing progress and the 5 core habits (+ a bonus habit) that will help you towards fat loss in a healthier, less restrictive and WAY more sustainable way.
If you HAVE NOT listened to the last full episode (#20) in which I'll guide you to digging deeper on your reasons for fat loss, that's a great episode to listen to before jumping into this one!
If you would like to learn more about the Confident Eater program or 1:1 nutrition and mindset coaching, contact me through Instagram @bitesizenutri OR via my website www.bitesize.es/contact
If you're working on changing ANY habits in your life, eating, exercise, mindset or other... this one small shift will give you the space (no pun intented) t o start responding to your 'triggers' instead of just action on instinct.
If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favorite episode a share on social media (don't forget to tag me!)
Connect with me on...
Email: gillian@bitesize.es
Mentioned in this episode:
Viktor Frankl: Man's search for meaning: https://www.amazon.com/Mans-Search-Meaning-Viktor-Frankl-ebook/dp/B009U9S6FI
In this episode, I'll take you through some self reflection questions to understand if fat loss is the right goal for you, and also offer some perspective on WHY it feels like weight loss is so important. If you want to work through the values exercise I mentioned in this episode, make sure you're on my email list- I'll be sending out the link there: https://bitesize.ck.page/newsletter If you have any thoughts, feedback or questions from this episode, or if you want to set up a call... you can connect with me on Instagram @bitesizenutri or send me an email gillian@bitesize.es If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favourite episode a share on social media (don't forget to tag me!)
In this mini episode, you'll hear a question I ask myself and my clients ALL THE TIME. The question 'is this fact or is this feeling?' is a tool that can help you diagnose and better understand yourself, your habits and your self beliefs... and can help you change your approach to so much in life.
Give it a listen, and as always, my DMs are open for any questions, comments or feedback: https://www.instagram.com/bitesizenutri
If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favorite episode a share on social media (don't forget to tag me!)
Connect with me on...
Email: gillian@bitesize.es
This episode is one that hits very close to home, as personally my body image was sh** for most of my life. You'll learn some things I did to improve my body image, why your negative body image days have nothing to do with what your body ACTUALLY looks like, and why weight loss isn't a direct route to loving your body more... and as always, you'll hear a few actionable tips to start improving your body image immediately.
If you're interested in 1:1 coaching OR the Confident Eater group course, please slide into my DMs on Instagram: https://www.instagram.com/bitesizenutri
To download the Body Image guide mentioned in this episode: https://bitesize.ck.page/bodyimage
If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favorite episode a share on social media (don't forget to tag me!)
Connect with me on...
Email: gillian@bitesize.es
In this episode, you'll learn a bit more about protein, how to know if you might be UNDEReating protein, different sources of protein, and three easy ways to boost your protein intake.
To download the Protein Intake PDF mentioned in this episode: https://bitesize.ck.page/eb14fc0ca5
If you haven't listened to episode 15 and would like to learn more about meal planning: https://open.spotify.com/episode/1B9vYdNmS50ssTYJT8Mcsc?si=b50835308c1948a3
If you haven't listened to episode 11 and would like to learn more about satisfaction and hunger: https://open.spotify.com/episode/0hdTQtk4c0oJD2VByOVhft?si=e585207867944149
If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favorite episode a share on social media (don't forget to tag me!)
Connect with me on...
Email: gillian@bitesize.es
In this mini episode, you'll learn why it's so hard to avoid thinking about certain things, and how you can start reframing your thoughts and goals to help you focus on what you want to do MORE of instead of what to avoid. If you're feeling stuck or like you can't stop thinking about something, this approach can help you start thinking differently so you can achieve different outcomes in your nutrition, mindset or overall life.
If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favorite episode a share on social media (don't forget to tag me!)
My inbox is always open!!
Connect with me on...
Email: gillian@bitesize.es
This may be THE most actionable podcast episode I've put out yet. If you're struggling to be consistent with your eating habits, constantly finding yourself thinking 'Ugh, I have to think about what to eat AGAIN', or are just looking for a way to simplify the planning process.. this is for YOU. You'll walk away from this episode with a step by step practical guide to creating your own plan for weekly meals. Let's get in touch- My DMs and email inbox are always open to you, and I'm happy to answer any questions or chat with you about coaching. If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favorite episode a share on social media (don't forget to tag me!) Connect with me on... Instagram Facebook Email: gillian@bitesize.es Mentioned in this episode: Download the meal planning template and meal ideas here: https://bitesize.ck.page/episode15
If you've got standards for how you 'should' eat, you know what food guilt feels like. The problem is, what you're feeling in many cases is actually food SHAME... which really has nothing do with the food, and everything to do about how you feel about yourself.
In this episode I discuss the difference between the two, why food guilt can potentially be helpful, and a few actionable tips to start working yourself out of the cycle of food shame.
If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favorite episode a share on social media (don't forget to tag me!).
Connect with me on...
Email: gillian@bitesize.es
Mentioned in this episode:
Brené Brown talking about shame: https://www.ted.com/talks/brene_brown_listening_to_shame?language=en
Kristen Neff: Self compassion videos: https://self-compassion.org/videos/
In this mini episode, I talk about growth vs. fixed mindsets, and why results are awesome but perhaps not as important as we think
If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favorite episode a share on social media (don't forget to tag me!)
Connect with me on...
Email: gillian@bitesize.es
In this episode, I discuss three VERY real obstacles to healthy, consistent eating habits that come up when I'm talking to clients or my community.
1. I don't like to cook/clean up.
2. I don't have time.
3. I'm hungry all the time/craving something all the time.
In this episode you'll learn why these things happen, and a few mindset shifts and practical changes you can make to overcome these obstacles.
As mentioned in the episode, if you would like to learn more or join my mindful eating + practical planning course beta group, send me the word 'BETA' on Instagram or via email (gillian @ bitesize.es)
If you would like to learn more about 1:1 coaching or chat about how to improve your eating habits... send me a message and let's schedule a free discovery call to get to know each other and see if coaching is the right fit for you.
If you're loving these episodes, make sure to leave a rating and/or a review, or share your favorite episode on social media (don't forget to tag me!)
Connect with me on...
Email: gillian@bitesize.es
In this episode, I ask you a few questions to help you determine if you're eating on autopilot or if you're a mindful eater, and you'll learn some actionable steps to start practicing eating mindfully.
If you're curious about what it actually means to 'pay attention to your hunger', how to actually get yourself eat more slowly, or why you always have to finish your plate even when you're full, this episode is for YOU.
(and honestly, I WISH I had this info a few years ago when I was stuck wondering why the heck I couldn't slow down)
Don't forget to join the Mindful Eating Habits mini course I mentioned in this episode: https://bitesize.ck.page/mindfuleating
Connect with me on...
Email: gillian@bitesize.es
Mentioned in this episode:
Mindful Eating by Jan Chozen Bays
Episode 5: Do you have to meditate to be mindful?
Episode 6: Is emotional eating always a bad thing?
In this episode, you'll hear the audio from a recent workshop in which I share some actionable tools to break through a perfectionist mindset, procrastination habits and all or nothing thinking.
In this episode:
-
the real fear that's behind perfectionism
-
how to set realistic goals
-
the antidote to procrastination
-
how to use your core values to help you move forward
-
practical examples of how this fits in with your nutrition/exercise habits
You can find the values exercise mentioned in this episode here: https://forms.gle/JqyJuEyqykb5BpqY6
For info about coaching or courses, send me an email @ gillian@bitesize.es or DM me on Instagram @bitesizenutri
In this episode I talk about why practice is such an important concept, and a few really important things to remember when you're working towards any result
If you're enjoying these episodes, make sure to leave a rating and/or review wherever you're listening, and give your favorite episode a share on social media (don't forget to tag me!)
Connect with me on...
PLEASE take a moment and fill out this survey (it takes less than 2 minutes!): https://forms.gle/9bA9WTvdHFDZCLuc7
In this episode, I talk about something that comes up ALL the time with my clients, and I feel like isn't really well understood when you see people talk about it on social media.
Food and emotion will always be linked, and in this episode we talk about why, how to better manage emotions if that is something you struggle with, and some ways to identify if emotional eating is an issue for you or not.
PLEASE take a moment and fill in this survey for me: https://forms.gle/rk5cded79RV4Uxeu6
Also mentioned in this episode:
Emotions wheel: https://feelingswheel.com/
Mindful eating habits challenge: https://bitesize.ck.page/mindfuleating
Some thoughts on how you're spending your mental energy, and how that fits into who you are, what you want, and your overall wellbeing.
For those of you that have sent me feedback.. THANK YOU! If you're listening and you have anything you would like to say, share, or ask me... Send me a message on Instagram: https://www.instagram.com/bitesizenutri/
To stay up to date with the podcast, please join my email list (no spam, just stories, advice, insight and new podcast episodes!): https://bitesize.ck.page/newsletter
If you're enjoying the podcast, consider leaving a rating on Apple/ Spotify, and if you feel like it... share on your social media, and make sure to tag me!
In this episode, I talk about ways to be more mindful whether or not you're a meditator or not.
You'll hear some actionable tips to start incorporating more mindful practices into your day to day life and notice where you may be on autopilot. Mindfulness is a key step in creating intentional habits, and mindful eating practices are a HUGE part of the work I do with clients.
For more on this, or to check out my mindful eating habits challenge, send me a message on Instagram: https://www.instagram.com/bitesizenutri/
To stay up to date with the podcast, please join my email list (no spam, just stories, advice, insight and new podcast episodes!): https://bitesize.ck.page/newsletter
If you're enjoying the podcast, consider leaving a rating on Apple/ Spotify, and if you feel like it... share on your social media, and make sure to tag me!
In this episode, you'll learn about different ways to view failure and reframe setbacks.
I share some personal 'AHA' moments around failure that have helped me grow as a person, and some actionable tips for you to start seeing failure in a new light, and put the learnings from episode 3 (curiosity over judgement) into practice in the face of failure and setbacks.
If you're enjoying these episodes, please give them a share, shoot me a message with some feedback, or just leave a rating and/or review on Spotify or Apple podcasts.
Sign up for BSN updates and extended podcast details: https://bitesize.ck.page/newsletter
Say hi on Instagram: https://www.instagram.com/bitesizenutri/
Healthy Habits Blueprint info: https://bit.ly/habitsblueprint
In this episode we explore a concept that has the capacity to completely transform how you think, act and perceive the world.
Sounds big, right? The concept of curiosity over judgement is a way to start opening yourself up to improvement through self compassion instead of self deprecation, and can be REALLY helpful if you're someone who feels 'stuck'.
You'll learn how to put this concept into practice in your own life, and a few actionable tips to make it easier to start getting curious about how you can improve without the pressure of perfection.
If you would like to join the Healthy Habits Blueprint, you can click here: https://bit.ly/habitsblueprint
(enroll before January 31 and you'll get before the price goes up next month)
Sign up for BSN updates, free cheat sheets and extended podcast details: https://bitesize.ck.page/newsletter
Resources mentioned in this episode:
- Brene Brown- Daring greatly is a book I highly recommend! https://brenebrown.com/
- Kristen Neff- https://self-compassion.org/
- Susan David - Her book Emotional Agility is great for getting curious about thoughts/feelings https://www.susandavid.com/
Don't forget to leave a rating and review on Spotify or Apple podcasts and send me a message @bitesizenutri on Instagram with any feedback, questions or just to say hi!
This is a quick episode in which I share one of my favorite analogies for helping my clients better understand what it means to have full permission to eat.
If you enjoy this short format, or want to learn more about this topic, let me know on Instagram @bitesizenutri
To stay up to date with the podcast, subscribe to my weekly newsletter here: https://bitesize.ck.page/newsletter
In this episode I dig into a question that I spoke about with one of my clients the other day.
'I'm someone who get shit done, I'm so driven in my work and other things in my life... so why is it so hard for me to stay on track with my nutrition and exercise habits?'
I talk about perfectionism, a growth mindset, and some actionable tips to start building consistency.
Doors are officially close for the Healthy Habits Blueprint... BUT if you resonate with this question, I would love to get you in.. better late than never, right?
Send me a message on Instagram: https://www.instagram.com/bitesizenutri/
(if I can't help you out, I'll point you towards someone who can!)
I'm back!! And in English this time.
In this first episode of RBS, I discuss an important question that will help you with goal setting and REACHING your goals this year.
Who do you need to become to reach your goal?
This is an important question that I guide my clients and all members of the Healthy Habits Blueprint to answer, and can guide your habits, decisions and shape your mindset as you work towards your goals.
Share your feedback with me- do you like this episode? What would you like to hear more of?
And DON'T FORGET: The Healthy Habits Blueprint is open for enrollment until January 7th!
Click here for details and to sign up: https://bit.ly/habitsblueprint
Say hi on Instagram: https://www.instagram.com/bitesizenutri/
51 ¿Es más importante el proceso o los resultados? con Fitness A Dos podcast La primera vez que escuché un episodio del Fitness A Dos podcast, sabía que tenía que hablar con Sergio y Kike. Los escribí inmediatamente, y programamos esta conversación.
Para los que hacemos deporte, hay dos mundos- el mundo 'normal', donde la expectativa para una mujer es ser delgada, y el mundo del deporte, dónde celebramos tener músculo. El problema es que cómo los dos mundos no están de acuerdo, es complicado simplemente estar BIEN con tu propio cuerpo.
Pero que pasa si por mucho que te esfuerzas... ¿no tienes ganas? Empieza sin ganas. Movimiento crea movimiento. Energía crea energía. Y de alli, sigue reflexionando, aprendiendo y adaptando... pero claro, es fácil decirlo... hay que hacerlo!
En este episodio, aprenderás que el camino a conseguir tus objetivos en la salud, el deporte o en la vida en general no es una trayectoria recta, y que hacer cuando sientes que te falta motivación. La verdad es que creemos que hay una cosa que nos va a ayudar a cambiar nuestras vidas, a tener motivación, y a conseguir los objetivos que nos proponemos... PERO NUNCA ES UNA SOLA COSA.
En este episodio, escucharás: - La influencia de la cultura sobre la imagen corporal - por que la salud es un rango, no un interruptor - cómo llegar al medio 'desordenado'- donde no hay reglas, pautas ni planes. - por que es más motivante la auto compasión que la fuerza de voluntad - como comenzar a practicar el concepto de 'controlar lo que puedes controlar' - la falta de límites y cómo puede afectar la mentalidad, el proceso y los resultados - la decisión de pensar a largo plazo en vez de corto plazo - el movimiento de Realfooding, y por que hay que dejar de llamar la comida 'buena' o 'mala'
Algo muy importante e impactante de este episodio es que no hablamos de QUÉ hay que hacer para comenzar a tomar control sobre tu vida... hablamos del CÓMO.
Este episodio está lleno de consejos, cambios de mindset, y muchos ejemplos de cómo realizar cambios- da igual si estás comenzando de 0 o si ya llevas años siguiendo un estilo de vida saludable.
Si aprendes UNA cosa de este episodio, es que la clave es seguir aprendiendo, adaptando, y practicando durante toda la vida- por que la salud no es algo que tiene un comienzo y un fin, y es mucho más que el físico.
Cómo siempre, si te gusta este episodio, sigue a Radio Bite Size en Instagram, en Apple Podcasts, Spotify, o donde prefieras escuchar tus podcasts. Escríbeme, y cuéntame tus pensamientos sobre este episodio!
Puedes contactar con Sergio y Kike en sus redes sociales: @sergiocruz_salud @kikecarmonasalud @fitnessa2podcast
Hace tiempo que comencé a seguir a Amira, y me había impresionado mucho que era tan REAL... compartía no sólo lo bonito de ser una deportista, pero también las dificultades que ha tenido en el camino.
En este episodio, hablamos de:
- su experiencia con un TCA, y cómo el deporte cambió su relación con su cuerpo
- Las 'matemáticas' de los macros que pasamos las dos en nuestro camino a conseguir el cuerpo perfecto *ojo que no existe!
- La presión de verse fuerte vs la presión de verse delgada
- Por que odiamos el concepto de los cheat meal
- La importancia de aceptarse, aunque estés en un proceso de cambios
- La presión que uno siente compitiendo en un deporte con categorías de peso
- Por que es importante reconocer cuando lo que estás haciendo ya no te está aportando felicidad
- Por que NO vas a seguir comiendo pizza cada día si te relajas las reglas de la dieta
.... y mucho más!
Puedes encontrar a Amira en Instagram @amirablecua y pronto en YouTube!
Paralysis de decision. Sobrepensar. Analizar todo. Procrastinar. ¿A quién NO ha pasado esto? Es una situación muy común- Tienes tantas opciones delante tuyo que no puedes escoger. Te agobias, y la decisión tarda más y más. Quieres investigar, preguntar a otras personas, o simplemente dejar a la idea marinar un poco. Pasan semanas, y no has tomado ninguna acción, por que todavia te falta el plan perfecto. En este capítulo te voy a contar cómo cambiar tu mindset- dejar de sobre pensar y analizar todo, y cómo comenzar a tomar decisiones y acciones. Los puntos importantes:
Toma consciencia cuando comienzas a pensar demasiado.
Piensa en el próximo paso más fácil hacia el objetivo que tienes.
Deja la idea de la perfección.
Hazte amig@ de proceso de fallar. (confía en mí)
Escucha esto, y habrás tomado otro paso en tu camino a cambiar tu mindset. No olvides de darle a SEGUIR a Radio Bite Size, compartir con tus queridos (o en tus redes!) y nos vemos la semana que viene para otro episodio!
48 la falacia de la autoexigencia y cómo comenzar a practicar autocompasión con Francisca Román
En este episodio con Francisca Román, exploramos los conceptos de la autoexigencia, las emociones y la autocompasión. Francisca Román es coach ejecutiva y psicóloga clínica, de dedica a acompañar a gente a salir de la autoexigencia y gestionar sus emociones.
Creemos que si no somos exigentes con nosotros mismos, no vamos a lograr nada nunca. Si no nos presionamos, si no nos estresamos por lo que 'deberíamos' hacer- no llegaremos a nada. Francisca presenta otra opción, en cual la flexibilidad de escuchar lo que realmente necesitamos y queremos nos lleva a tener un patrón de éxito y evitar quemarnos.
El problema es que tenemos miedo- ¿si no me exijo, lograré algo? Tenemos que comenzar a implementar la autocompasión- para encontrar el punto medio entre las dos voces que tenemos dentro de nosotros mismos: el super yo y el ello. El 'hay que cumplir, hay que exigirse' y el 'esto es demasiado, fuera con las responsabilidades.' Estas voces crean una dinámica de pelea- entre lo que quiere el super yo (el adulto) y lo que quiere el ello (el niño interno).
Por suerte, hay una solución. Al moverse desde la autocompasión, comienza una motivación y nivel de ánimo desde un punto de amor propio en vez de la autoexigencia. Hay ciertas preguntas (que comentamos en el episodio) que ayudan a conocerse desde un punto de vista de la autocompasión- y esos motivos suelen durar mucho más que un motivo autoexigente.
En este episodio también hablamos de: -de dónde sale nuestra autoexigencia y el papel que juegan nuestros padres en ello -cómo llegar al punto medio y escuchar realmente lo que quieres y necesitas -la razón por que nos exigimos tanto -como comenzar a practicar la auto compasión -la relación entre en yo, el super yo y el ello -cómo el concepto de 'logro' aumenta la presión de la autoexigencia -la diferencia entre un objetivo intrínseco y extrínseco -cómo mirar hacia adentro para aliviar la autoexigencia -cómo comenzar a ver el proceso cómo el resultado en sí
Puedes encontrar a Francisca en Instagram cómo @frucoaching
Para escuchar el podcast que comento en este episodio sobre la autocompasión: 10% Happier Podcast: https://podcasts.apple.com/us/podcast/youre-doing-resolutions-wrong-heres-how-to-fix-it-dr/id1087147821?i=1000504479469
Para escuchar el primer capítulo que hice con Francisca Román: Capítulo 16, La salud emocional: https://open.spotify.com/episode/0RMY2AppgzoAbVtPe94eMD?si=0Td0qjGkS1aFYVZzQXqiOA
Una cosa con que me ha quedado claro con esta conversación con Anabel es que ahora mismo, se acepta tal y como es. Eso no quiere decir que en el pasado no haya tenido sus problemas con su imagen, o no hay sentido presión por parecer 'fit' o 'deportista'. En los ocho años que lleva aportando y creando contenido a las redes sociales, su imagen, su cuerpo y su negocio ha cambiado mucho- pero ella sigue siendo la niña cabezona que fue hace muchos años (según su madre). Ahora en esta época de su vida, está enfocada en criar a su hijo de 11 meses, Axel, pero ha pasado por muchas otras. Por ejemplo, antes de encontrar el deporte, hizo una carrera en administración de empresas, y en su vida como deportista, era de gimnasio total! Ahora la vemos como el canal más reconocido de CrossFit en españa- pero lo que no ves detrás son los años de constancia, de picar piedra y ser tenaz en lo que hace. En esta conversación exploramos muchos temas- un poco de su 'origin story'- su comienzo en el deporte, yendo a clases de BodyPump, hasta ahora, buscando huecos para poder entrenar entre darle el pecho a Axel. Aparte de su trayectoria de administración a YouTuber, hablamos de: - por que la motivación falla a mucha gente, y lo que hace que los que practican el CrossFit sean tan motivados - la razón por que a ella no le ha faltado la adherencia en el deporte y la nutrición, aunque haya pasado por muchas épocas en su vida - la transición a la dieta Paleo y cómo lo encontró - cómo comenzo a priorizar más la función de su cuerpo sobre su estética - la presión que uno puede sentir siendo tan visible en las redes sociales - la realidad detrás de sus videos de los CrossFit games - los haters y por que no pasa nada si a alguien no le agradas .. y MUCHO más.
Ha sido un placer poder hablar con ella y poder entender un poco más detrás de la persona que vemos tanto en las redes. Escucha el episodio, ¡y cuéntame que tal te ha gustado poder conocerla un poco mejor!
Puedes encontrar a Anabel en YouTube, Instagram y TikTok cómo AnabelPump y en su página web AnabelAvila.com
Si tienes un cuerpo, tienes un imagen corporal.
Karen es psicoterapeuta especializada en TCAs y trabaja en México, su país de origen, con clientes para ayudarles con la parte psicológica de los TCA's, imagen corporal, y la salida de la mentalidad de 'siempre a dieta.'
La pregunta del siglo... ¿Es posible mantener una buena relación con el cuerpo y la comida y también bajar de peso?
'Lo más importante no es el peso en que estemos, sino la conducta alimentaria.'- Karen Kanan
Todos tenemos una percepción de lo que aparenta nuestro cuerpo... pero a veces esa percepción está distorsionada. De pensar simplemente que tienes un kilito o 2 para perder y que te gustas más con maquillaje que sin, a creer realmente que somos feas, gordas y que nadie nos va a querer- hay un problema grave que la media, las redes y la cultura de las dietas sigue fomentando.
El hecho de que podemos sentir tan mal sobre nosotros mismos es triste, pero es una realidad. Después de meses siguiendo los posts de Karen en Instagram, decidí que era hora de hablar con ella en serio sobre la imagen corporal, el concepto de positividad corporal, los TCAs y cómo podemos identificar y rechazar la cultura de la dieta. Ella es psicoterapeuta especializada en TCAs y trabaja en México, su país de origen, con clientes para ayudarles con la parte psicológica de los TCA's, imagen corporal, y la salida de la mentalidad de 'siempre a dieta.'
El tema de la aceptación del cuerpo es uno que a mi me parece increíblemente importante, sobretodo en la época en cual estamos con tanta información disponible en las redes y en internet. Parece que no se puede entrar en las redes sin que alguien te intenta vender una dieta, un té o un suplemento que promete resolver todos tus problemas con el cuerpo.. y desafortunadamente esa industria nos está causando más daño que nunca.
Un punto importante que comentamos durante la conversación es que puedes a la vez querer mejorar tu relación con el cuerpo y apreciarlo más... y también querer cambiar ciertos aspectos a la vez. Parece que hay dos campos cuando hablamos de la dieta, la pérdida de peso y la positividad corporal- los que creen que querer cambiar el cuerpo es seguir dentro de la cultura de la dieta, y los que creen que se puede conseguir objetivos físicos y a la vez practicar la aceptación del cuerpo y una buena relación con la comida.
Comentamos también sobre nuestras propias relaciones con el cuerpo, la dieta y la influencia que ha tenido la media, nuestros padres y otras personas en nuestro camino hacia aceptar nuestros cuerpos. También hablamos de la importancia de establecer limites, y de crear la capacidad de filtrar información nosotros mismos. La realidad es que siempre van a haber influencias en la media y las redes y en la vida cotidiana que comentan sobre los cuerpos o enseñan imágenes que nos afecta.
También escucharás:
La positividad corporal en las redes vs. aceptación corporal La importancia de desvincular el Valor personal y el cuerpo Cómo ha cambiado el ideal del cuerpo de una mujer de nuestra juventud a ahora Nuestra opinión y reflexiones sobre dietas populares cómo el ayuno intermitente, etc. Definición entre mala relación de la comida y TCA- por que hay que pedir ayuda lo antes posible Cómo comenzar a rechazar la mentalidad de las dietas en nuestro día a día. Puedes encontrar a Karen en Instagram en @karenkanan
45 Hábitos, no resoluciones. Tres pasos para crear nuevos hábitos y conseguir lo que te propones
Es el final de un año.... interesante... por falta de otra palabra. Ya estamos mirando hacia delante, pensando en los cambios para 2021.
Este episodio de Radio Bite Size se trata de cómo establecer mejores hábitos. Ya estamos pensando en los grandes cambios que vamos a realizar para el año que viene. ¿Pero eres de los que comienzas el año con grandes 'resoluciones'... y toda la motivación del mundo? .... y en un mes ya vuelves a tus patrones de siempre.
Escucha este episodio para 3 pasos importantes de tener en cuenta a la hora de incorporar nuevos hábitos a tu rutina. Ten una libreta a mano mientras escuchas este capítulo- hay ejercicios y consejos para asegurar que los cambios que te propones sean efectivos y duraderos.
¡No olvides de compartir este episodio! Es una de las mejores maneras de apoyar al podcast, y además... ayudarás a alguien más a cambiar su vida (y eso es el mejor regalo de todos, no?)
Para la lista de libros que recomiendo en el podcast, sigue esta enlace: https://bitesize.ck.page/9407558b5a
¡Quiero saber! ¿Que te gustaría escuchar de Radio Bite Size en 2021? ¿algún invitado que te encantaría escuchar, o algún tema que te interesa?
Hay algunas conversaciones que dejan una sensación de agradecimiento por poder conectar con personas que ayudan a crecer y abrir la mentalidad.
Mi conversación con fisioterapeuta Sergi Herrezuelo me ha dejado con esta sensación. Sergi me explica los pilares del dolor, pero no es una conversación del dolor o las lesiones- esto es una exploración de todos los componentes necesarios para realizar un cambio profundo en tu vida, entender los dolores y lesiones que tienes (o has tenido), y la necesidad de cambiar profundamente para poder lograr lo que quieres a largo plazo. Este podcast te inspirará y te informará.. y si has luchado contra cualquier lesión, cambio grande en la vida u obstáculo... querrás escuchar este episodio YA.
En este podcast escucharás:
-el problema de querer solucionar todo ya, y cómo esa mentalidad te puede perjudicar -los similitudes entre la fisioterapia y la nutrición -la importancia de cambiar tu identidad cuando quieres conseguir un cambio profundo en tu vida -la importancia de entender el valor de un servicio, no solo el precio -nuestro amor por el libro Hábitos Átomicos -los pilares del dolor -cómo el dolor te puede enseñar sobre ti mismo - cómo definir el 'tu' ideal y comenzar a progresar hacia ello -la diferencia entre dolor y daño -los patrones de estilo de vida que llevan a dolores crónicos - la razón por qué sigues sintiendo dolor, aunque quizás ya no tienes una lesión -la conexión entre lo que crees sobre ti mismo y las sensaciones físicas
Para descargar la versión escrita de los pilares de dolor, y poder aplicarlos a ti y tu vida, sigue este enlace: https://bitesize.ck.page/9407558b5a
No te olvides de darle a SEGUIR a Radio Bite Size en Spotify, Apple Podcasts o dónde prefieres escuchar tus podcast preferidos, y comparte el episodio con tus queridos y amigos!
Aunque no tengas familia aún, este episodio es importante. Hablamos principalmente de la nutrición de la familia, y cómo ayudar a que los niños coman de forma saludable desde el minuto uno. ¿Pero qué puedes hacer si sabes que tu hijo o hija debería comer de forma más sano , aunque parece imposible quitarle los donuts?
En esta conversación con nutricionista Inma Albert, hablamos de cómo comenzar a involucrar la familia en la salud de si misma, los pasos para mejorar la alimentación de los niños, y la mentalidad que necesitas para crear una cultura de salud en tu familia.
Cómo ya sabes, si has escuchado a otros capítulos de Radio Bite Size, nuestra relación con la comida comienza desde muy joven. Nuestros padres, aunque no fue adrede, tuvieron mucho impacto sobre cómo piensas y actúas sobre la comida hoy día. Si actualmente sientes rechazo o tienes dificultades con tu alimentación, sería interesante que escuches este episodio- ¡quizás aprendes un poco sobre por qué tienes estos hábitos hoy día!
Escucha este episodio y aprende...
- cómo comenzar a crear un ambiente más saludable en casa
- por que los niños comen de forma intuitiva y cómo pierden la capacidad de hacerlo
- la responsabilidad de los padres en la relación que tienen los hijos con la comida
- como influir que los niños participan en la cocina, y que disfruten de estar en la cocina
- el ejemplo que los padres pueden dar a los niños en la cocina
- por que no es un problema si los niños no come
- el problema real de darle a los niños alimentos ultra procesados (no es por las calorías!)
- la dicotomía entre lo sano y lo no sano- por que no tiene que ser todo o nada en la nutrición
- por que no pasa nada si los niños comen pastel en un cumpleaños
- las sustituciones que se puede hacer en casa para mejorar la alimentación de forma progresiva ... y mucho más!
Un poco más sobre Inma: Dietista integrativa y deportiva y terminando el postgrado de PNI (Psiconeuroinmunoligia Clínica), y mamá de Anna (2 años)
¿Quieres recibir noticias sobre los nuevos podcasts en tu email cada semana?Inscríbete aquí y te mandaré mi lista de libros para comenzar a cambiar tu mentalidad: https://bitesize.ck.page/b2192b17f2
Déjame una reseña en Apple Podcasts aquí: https://podcasts.apple.com/us/podcast/radio-bite-size-by-gillian-bennett/id1480687436
Primero de todo, quiero agradecerte por apoyar a Radio Bite Size, y recordarte que si tienes 2 minutos, es el tiempo perfecto para hacerme una reseña en Apple Podcasts! Mándame una foto de la reseña publicada, y te compartiré un recetario de mis recetas favoritas para un desayuno saludable. Además, no olvides de darle a 'seguir' al podcast en Spotify, Google Podcasts o la plataforma donde tu escuchas el podcast.
Esta semana en Radio Bite Size, hablo con mi amiga Luz, entrenadora personal enfocada en entrenamiento de mujeres, y una mujer que dedica su vida a empoderar a otras mujeres. Esta conversación es una exploración de algunos de los mitos y creencias que hemos escuchado durante nuestro tiempo como entrenadoras y coaches.
En este episodio vas a aprender mucho sobre las creencias y mitos sobre la nutrición y el deporte, te reírás mucho con nuestros chistes malos, y conocerás dos puntos de vista un poco diferentes. Por ejemplo, Luz no come carne y es más fan del cardio que yo- pero estamos muy de acuerdo en muchos temas, sobretodo la importancia del entrenamiento de fuerza para las mujeres.. ¡y la necesidad de afrontar el miedo a levantar pesas!
Además, es un episodio en cuàl me abro bastante a compartir lo que realmente creo sobre la nutrición y el fitness.. aunque quizás sea un poco controversial. Conocerás un poco más sobre Luz y por que se enfoca ahora en el entrenamiento de mujeres. Ella comenzó su trayectoria hacia el trabajo que hace cuando vivía en Turquía, donde la cultura y tradición entre los géneros es muy diferente que la realidad que vivimos nosotros aquí en España.
En este podcast escucharás: - Sobre el sentido de 'competición' entre mujeres y por que no creemos en eso - Varios mitos sobre la nutrición y el deporte.... - 'Me voy a poner grande' - 'Tengo que hacer cardio en ayunas' - 'Los zumos son tan saludables como la fruta' - 'La dieta X me ha cambiado la vida' - La pregunta del siglo.. ¿Es imprescindible hacer cardio para adelgazar? - Por que odio escuchar la palabra 'tonificar' - Por que ganar masa muscular es imprescindible para realizar un cambio real en tu cuerpo - La importancia de masa muscular para el envejecimiento - Por que es tan importante mirar la calidad de tu alimentación - El error principal que hacemos cuando hacemos una dieta - Por que hay que valorar la salud ahora en el futuro ... y mucho más!
Para inscribirte al reto de nutrición consciente que comienza el 7 de diciembre: https://bitesize.ck.page/e182b5b39e
Cómo siempre, gracias por escuchar cada semana, y si te gusta este episodio.. ¡Compártelo con tus queridos!
Esta semana, hablo con Mireia Gomez Fernandez sobre el yoga y el poder del movimiento y la paciencia, sobretodo dentro de un año tan complicado cómo este.
Radio Bite Size NO es un podcast de CrossFit, pero no puedo negar que a raíz de mi experiencia practicando y enseñando CrossFit, he podido cruzarme con personas increíbles... y Mireia es una de ellas. Cómo yo, su trayectoria ha sido poco tradicional, y le ha llevado a convertirse en una profesora de yoga y meditación. En esta conversación, hablamos de: - Su trayectoria e la contabilidad al yoga - Yoga física vs. yoga mental - Por que el yoga es más que una práctica de estiramientos - Mis raices de mi experiencia de pequeña de yoga - Cómo encontrar la profe de yoga que más encaja contigo - Por que es importante entrar al yoga con una mente abierta para poder experimentar los beneficios mentales - El poder de la respiración para traerte al presente - El poder de la paciencia y cómo yoga te enseña a frenar - Y cómo puedes comenzar tu práctica de yoga, hoy mismo, en 5 minutos - los bloqueos energéticos y cómo el yoga te puede ayudar a desbloquear Y un par de preguntas para considerar antes de escuchar este episodio... ¿Tú sabes cómo preguntar al cuerpo que necesita? ¿Vives con presencia? O vas corriendo por la vida, de una actividad a otra, sin sentir tus emociones, tener tiempo para pensar o para conectar contigo mismo?
Puedes encontrar a Mireia en instagram, haciendo handstands y compartiendo su alegría por la vida en @mireia.gomezfernandez o en su estudio de yoga en Poble Nou, Barcelona, Yoga Connections.
Te invito a inscribirte al retiro virtual Nutriendo el Cuerpo, Nutriendo el Alma (28/11) que menciono en este podcast aquí: https://www.omguatemala.com/nutriendo-el-cuerpo
Descarga mi lista de 5 libros para comenzar a cambiar tu mentalidad: https://bitesize.ck.page/9407558b5a
Si te gusta Radio Bite Size, ¡compártelo!
Un poco más sobre Mireia: 'Profesora de Yoga desde hace 5 años. Fanática del deporte, siempre en movimiento, me hace sentir viva! Descubrí el Yoga a través del Crossfit que practico ya desde hará 8 años. El Yoga me ha enseñado a vivir mucho más despacio, a vivir desde la presencia, desde el amor y a reprogramarme para ser quien realmente quiero ser.
Tras dejar atrás mi vida aburrida como contable en Barcelona en busca de algo que me hiciera más feliz, viví 4 años en un yate viajando por el mundo y trabajando. Volví a mi ciudad natal con una mente mucho más abierta, otros objetivos y motivaciones que la vida me puso por delante. Volví para compartir el Yoga, algo en lo que profundicé en estos años de viaje, y de ahí decidí abrir mi propio estudio en Barcelona.'
40 Tu realidad depende de ti: Mentalidad de crecimiento vs. Mentalidad estática
'Todo lo que merece la pena, merece arriesgarte'. Es una frase que a mi me cambió la vida (perdona que en este episodio lo traduzco del inglés FATAL). Y esta frase es una que me hizo dar cuenta de cómo es mi mentalidad.
Tenia MUCHAS ganas de presentarte este tema- después de leer el libro de 'Mindset' de Carole Dweck, me ayudó por fin a poder verbalizar y entender lo que había estado enseñando a mis clientes y practicando conmigo misma desde hace años. Al final todo lo que hacemos en la nutrición, deporte, salud y la vida depende de nuestra mentalidad. Creas o no, TU tienes la capacidad (y la responsabilidad) de crear tu propia realidad- y si tienes una mentalidad de crecimiento o mentalidad estática (fija) es una gran parte de cómo es esa realidad. Al final, la manera que vemos los obstáculos es cómo creamos los patrones de nuestra vida. Te quedas 'estancado' o no según tu mentalidad. En este episodio, encontrarás una conversación conmigo misma sobre: - la historia de mi padre, y cómo llegó a EEUU con $200, y ahora es empresario - la diferencia entre las dos mentalidades - cómo se relaciona el tema de las mentalidades con la nutrición y la salud - por que hacer dieta es parte de una mentalidad fija - la razón por que te frustras tanto cuando 'fallas' - una frase que a mi me cambió la vida, y me hizo dar cuenta de mi mentalidad - como comenzar a cambiar tu mentalidad si te sientes estancad@ ... y mucho más!
Te invito a inscribirte al retiro virtual Nutriendo el Cuerpo, Nutriendo el Alma que menciono en este podcast aquí: https://www.omguatemala.com/nutriendo-el-cuerpo
Descarga mi lista de 5 libros para comenzar a cambiar tu mentalidad: https://bitesize.ck.page/9407558b5a
Escucha el episodio, y cuéntame! Me encanta recibir tu feedback- y si hay algún tema que te gustaría que comente en Radio Bite Size- ¡Dime!
En 2010, yo probé mi primera clase de Jiu Jitsu Brasileño. Pasé una hora con mi cabeza entre las piernas de la única otra chica en la clase, y salí sin ninguna gana de volver. Cinco años después, acabé trabajando en un gimnasio de CrossFit dónde el único otro entrenador era Rapha, que lleva más de 20 años dedicando su vida al BJJ... entonces claro, tenía que volver a probarlo. Mi segunda experiencia en una clase de BJJ fue MUCHO más agradable que la primera, y comencé a entender un poco mejor por que la gente se engancha tanto a este deporte de contacto. Y en los últimos años, el conocimiento del jiu jitsu brasileño ha aumentado exponencialmente. Por eso, tenía tantas ganas de comentar el BJJ con Rapha y aprender un poco más sobre el deporte y la cultura de BJJ. Al escuchar este episodio notarás el amor que Rapha tiene para este deporte que ama tanto, y aprenderás por que el deporte cambia tantas vidas. En este episodio, escucharás: - que es el Jiu Jitsu Brasileño - que aprenderás en una clase de BJJ - la historia de BJJ en Brasil - la trayectoria de la vida de Rapha, desde São Paulo, a Brighton, UK a Barcelona - por que el BJJ es un deporte tan exigente mentalmente - la mentalidad de competición y la importancia de dejar el ego atrás
...y mucho más! Puedes encontrar a Rapha en su gimnasio (cuándo se abren los gims de nuevo!) en Sant Antoni, Barcelona, y en las redes en @gullojiujitsu
Si te gusta Radio Bite Size, compártelo con tus queridos y déjame una reseña en Apple Podcasts- no sabes cuánto lo agradezco, y ese pequeño gesto significa MUCHO para este proyecto. Si te gustaría recibir más información sobre el evento virtual: Nutriendo el Cuerpo, Nutriendo el Alma con Roberto Ramirez, haz clic aqui: https://bitesize.ck.page/341586dba3
Si te gustaría apoyar al podcast- - seguir el podcast en tu app preferido de podcasts - dejar una reseña en Apple Podcasts - compartir Radio Bite Size en las redes sociales o con tus queridos - ¡contarme tu feedback! yo quiero mejorar, y quiero traerte los mejores podcasts y conversaciones que pueda.. ¡Ayúdame a hacerlo!
Un poco sobre este episodio....
Hace unos meses, encontré a la página de Albert de G2 CrossFit/Coaching por Instagram, y me encantó su perspectiva de ver al deporte y el rendimiento.. y decidí que quería hablar con él sobre cómo creó esa mentalidad sobre el deporte, y que le ha llevado a comenzar a enfocarse en sacar a gente del dolor.
¡Lo que no sabía cuándo le pedí venir a Radio Bite Size era que teníamos algo en común! En este podcast escucharás... - nuestra conexión Californiana y lo que llevó cada uno de nosotros aquí a España - la experiencia vs. el título: ¿cual vale más? - el camino que le llevó del fútbol al atletismo y luego a CrossFit - sus lesiones varias, y cómo evitó la cirugía para poder seguir entrenando sin dolor - por que crear un patrón te va a beneficiar más que seguir unas reglas - por que es tan difícil salir de la mentalidad del dolor, y la razón por que mucha gente no toma el paso de salir de ello - el CrossFit y la cultura del dolor - el problema del deportista- ¿por que se acostumbra de entrenar con dolor? - el problema del NO deportista- ¿por que da tanto miedo tomar el paso de salir del dolor? - cómo crear patrones ayuda a que consigas los resultados que quieres - el 'growth mindset' vs. el 'fixed mindset' en el ámbito deportivo.. y en la vida en general (si te gusta este concepto, mantente atent@ que pronto haré un podcast sobre esto!)
He disfrutado MUCHO de esta conversación, y seguro que tu también disfrutarás. Puedes encontrar a Albert en Instagram @albertcfg2, en su box G2 CrossFit Alcalá de Henares, o ayudando a clientes salir del dolor a través de sus programas con G2 Coaching.
¿Quieres recibir noticias sobre los nuevos podcasts en tu email cada semana? Inscríbete aquí: https://bitesize.ck.page/b2192b17f2
Déjame una reseña en Apple Podcasts aquí: https://podcasts.apple.com/us/podcast/radio-bite-size-by-gillian-bennett/id1480687436
37: El cuerpo es un medio no el fin, y otras meditaciones sobre la imagen, el peso y el deporte con Telmo Cillero y Edu Garriga.
En este podcast yo tenía pensado hablar sobre la imagen corporal de los hombres, y si sienten algún tipo presión parecido a lo que sentimos las mujeres. Sinceramente, no tenía ni idea de dónde iba a ir esta conversación... pero tocamos temas desde el efecto de las redes sociales en nuestra imagen personal, la psicología detrás de por que sentimos gordos, por que el 'english breakfast' podría ser una parte de una alimentación equilibrada, y por que siempre vamos a perder la batalla del peso (de la barra olimpica o del cuerpo).
Os tengo que pedir perdon, por el final de la conversación Telmo tiene un problema con su audio, y perdemos una parte de la conversación.. pero no te preocupes que en esta conversación vas a tener MUCHO para reflexionar, pensar y opinar.
Es un capítulo más largo que lo normal, ¡pero te prometo que vas a querer escuchar todo!
Quiero saber TU opinión! ¿Qué papel crees que juega la imagen corporal dentro de tu vida? ¿Es algo que te afecta, o es algo que ni piensas?
Siempre hay TANTO que hablar con estos dos hombres... y en este episodio, encontrarás: - Por que Edu y Telmo creen que las redes no cambian tanto como pensamos sobre nosotros mismos - Lo que representa una foto en las redes sociales vs. lo que representaba una foto en generaciones pasadas - El problema de definirse según tu aspecto físico- tu no eres gordo, tienes grasa. - La batalla del peso- por que es una batalla que siempre vas a perder - La dificultad cómo entrenador de tener conversaciones sobre la imagen corporal - por que a Edu le da pereza hablar de la 'sociedad' en general - Cuanto de nuestra experiencia está basada en sesgo y cuánto se puede aplicar a los demás - Cómo nuestros sesgos influyen a nuestra experiencia real- vemos lo que queremos ver - Cuando (o si) está bien comentar sobre los cuerpos de los demás, y cómo lo percibimos - Nuestro sesgo de confirmación - La influencia de la familia en tus creencias sobre tu cuerpo y la nutrición - Anécdotas varias, incluyendo la experiencia de Edu con los secretas y Telmo con el English Breakfast - Las opiniones de Telmo y Edu sobre su relación con la comida y su experiencia en casa de pequeño - La importancia de darnos cuenta de nuestros pasados... pero sin dejar que nos defina - Cómo comenzar a vivir en el momento presente para poder tomar responsabilidad para nosotros mismos - Por que la diferencia entre el 100% de esfuerzo y el 98% es mucho más que lo que parece - un dia es un dia Escucha los episodios que comentamos en este capítulo: - Episodio de Yosúa Fernández: Capitulo 20 - Episodio de Telmo Cillero : Capítulo 27 - Episodio de Edu Garriga : Capítulo 12
Si te gusta Radio Bite Size, por favor sígue el podcast, comparte el episodio, y déjame una reseña en Apple Podcasts: https://podcasts.apple.com/us/podcast/radio-bite-size-by-gillian-bennett/id1480687436 También puedes ver el video de este podcast en Youtube: https://www.youtube.com/watch?v=IAGu09IszZI&t=3s
Puedes encontrar a Telmo y Edu en su podcast Entrepodcast, hablando de otros podcasts, contando anécdotas y explorando diferentes temas cada semana: https://open.spotify.com/show/5tfnHu0rK2j9shcN06vrUE?si=p62WEQ3yTmWzSLKlA8SORQ
36: La vida no es lo que nos pasa, sino cómo reaccionamos a ello. La mentalidad dicta todo. Si tu crees algo, tu mente lo hace real. Por eso tenia tantas ganas de comentar el tema de la mentalidad, la consciencia y como crear mejores hábitos para tu éxito en cualquier ámbito de tu vida con Roberto, coach holistico de mindset.
En este episodio, Roberto comparte ejercicios para fomentar consciencia corporal y mental, cómo crear una rutina mañanera para ganar el resto del día, y cómo cambiar la mentalidad te puede dar los resultados..o bueno, progreso que quieres en la vida…
Escucharás: 👉🏼 la diferencia entre teneestándareses y expectativas y por que importa 👉🏼 cómo tu mentalidad afecta tu progreso y éxito en la vida... y cómo comes! 👉🏼 cómo crear una rutina mañanera para poder ganar el día 👉🏼 ejercicios sencillos para conectar contigo mismo y bajar niveles de estrés en menos de un minuto 👉🏼 cómo comenzar a leer mejor las señales que te da el cuerpo 👉🏼 un concepto diferent de la meditación, y cómo te afecta la mentalidad en el día a día
Puedes encontrar a Roberto en su instagram en @peps_ram o en la web en www.omguatemala.com
Y quiero recordarte que ESTE VIERNES es el ùltimo día para inscribirte a el próximo grupo de Better Body Image. Si te gustaría comenzar a cambiar tu mentalidad y mejorar tu relación con la alimentación y tu cuerpo, este programa es para ti. Para más información sobre cómo inscribirte o si tienes preguntas sobre los temas que vamos a hablar en las 6 semanas del programa, escribeme en gillian@bitesize.es o en @bitesizenutri en instagram. Hay plazas limitadas, y este será el ultimo grupo del 2020... tu mereces dejar de ser tan autocritica, y mereces aceptar tu cuerpo. Toma el paso, y yo te apoyo.
Sheila practica psiconutrición- una combinación de psicología y nutrición, y tiene una visión de la nutrición y bienestar muy parecida a la mía. Si me sigues desde hace tiempo, ya sabes que mi filosofía de la alimentación es bastante poco extremo… pero en nuestro mundo que va tan rápido, siempre tenemos prisa para conseguir las cosas rápidamente.
En este episodio hablamos de:
👉🏼 la mentalidad de ‘todo o nada’ y cómo te está inhibiendo de perder peso 👉🏼 la diferencia entre ‘bueno’ y ‘malo’ y por que realmente NO EXISTE 👉🏼 la relación que tenemos con la báscula, y cómo superar el miedo a ella 👉🏼 por que a largo plazo la dieta te engorda, no te adelgaza 👉🏼 cómo comenzar a fiar de ti mism@ con la comida (el secreto de cómo comer sólo un trozo de chocolate)
… y mucho más!
Puedes encontrar a Sheila en su despacho en Tenerife, o sino haciendo consultas virtuales. Siguela en las redes en @nutriestrategic, y si te interesa, puedes encontrar su libro ‘Déjate Florecer’ en su web aquí: https://www.nutriestrategic.com/libros
Si te interesa más sobre la constancia y cómo comenzar a practicarlo en tu vida, escríbeme en Instagram o a gillian@bitesize.es, y te mando mi guía gratuita de los SECRETOS DE LA CONSTANCIA en tu nutrición y el deporte. _________________________. ¿Te gusta el podcast? Compártelo con tus amigos, queridos y compañeros! Lo mejor que puedes hacer para apoyar a Bite Size Nutrition y Radio Bite Size es compartir, comentar y dar feedback… me encanta escuchar de ti, y si hay algo que te pueda compartir para ayudarte en tu camino, o te gustaría compartir tu feedback sobre el podcast, no dudes en contactarme
En este episodio, he aprovechado para grabar una conversación conmigo misma… por qué un problema muy grave en nuestra sociedad es la falta de una práctica de AUTOCUIDADO. Siempre vamos a tope, con mil compromisos, estrés por los techos… pero cuándo es que te priorizas a ti mismo? En este episodio hablo de: - 👉🏼Que es el autocuidado 👉🏼Cómo puedes comenzar a practicarlo en tu vida 👉🏼Los efectos de NO tener una práctica de autocuidado 👉🏼La razón por que te diría de NO ir al gimnasio 👉🏼Diferentes tipos de autocuidado y cómo decidir que va a funcionar para ti
Si llevas tiempo escuchando el podcast, ya sabes que no suelo grabar muchos episodios del podcast sola…. ¡Y me encantaría saber que te parece este capítulo!
Para escuchar los episodios que menciono en el podcast:
29 con Martín Montequin (dejar de juzgar y comenzar a jugar)
30 con Jorge Zenter (es darte cuenta… nada más)
Algunos artículos sobre el autocuidado: https://matarrania.com/blog/la-importancia-del-autocuidado-personal-n674 https://www.oximesa.es/blog/sabes-lo-que-significa-el-autocuidado/
Este tema es uno que comentamos a fondo en el programa grupal Better Body Image- si te gustaría aprender más sobre el programa, escríbeme! El próximo grupo comienza a finales de Octubre.
Cuéntame.. ¿tienes una práctica de autocuidado ya? ¿Qué sueles hacer para proteger tu energía mental y física?
Hace dos años, me llamó un chico de la nada de una marca de suplementos. Al principio yo estaba decidida que simplemente le iba a dejar explicarme 3 cosas y le iba a colgar. Ya estaba harta de escuchar lo mismo de las marcas- por qué eran los mejores, etc etc.
Pero esa primera conversación con Adrian duró casi una hora.
Desde entonces, hemos colaborado en eventos, charlas y contenidos, y GoPrimal es la marca de suplementos que utilizo yo y recomiendo a mis clients. Sin embargo, este episodio no es un anuncio para GoPrimal- es una conversación sobre el estado de salud y la visión de la salud aquí en España, las prioridades y cómo uno puede realmente tener un impacto grande en su vida, y las razones por que es necesario pensar a largo plazo en vez de simplemente de aquí a un mes.
Hablamos de temas que encontrarás en este capítulo del podcast- La historia de GoPrimal y lo que realmente creen que son los cimientos de una vida saludable Los beneficios de ciertos suplementos para todos, no sólo para atletas. Cómo entender realmente si un suplemento es de buena calidad o no. Nuestras opiniones sobre la cultura de la salud y bienestar aquí en España. Cómo la cultura de fitness ha influenciado en nuestras creencias del cuerpo y la apariencia
… y mucho más!
Puedes encontrar a Adrián entrenando en su jardín con sus perros en Cabrils, y los productos de GoPrimal en boxes de CrossFit y en www.goprimal.eu .Aprovecha de un pequeño descuento con el código BITESIZE10
Como siempre, no olvides de compartir el podcast con tus amigos, queridos y compañeros, y nos vemos la semana que viene con otro episodio de Radio Bite Size!
32: Los contratiempos, los estoicos, y por que decir que no al helado con Albert Macián
Mi idea con Radio Bite Size es presentarte conversaciones que te inspiran a crear nuevas ideas, nuevas perspectivas y nuevas preguntas sobre cómo llevar una vida más sana.
Esta semana, he tenido la oportunidad de hablar con Albert Macián, co-dueño y head coach de One Mile Crossfit aquí en Barcelona. Tenía muchas ganas de hablar con Albert por que compartimos una cosa en común... los dos perdimos una persona muy importante en nuestras vidas- nuestras madres.
Hablamos de: 👉🏼 cómo el deporte cambia no sólo el cuerpo 👉🏼 las opciones que tienes frente a los contratiempos 👉🏼 por que las dificultades de una persona no se puede comparar a otra 👉🏼 cómo tu mentalidad crea tu realidad 👉🏼 por que pensar a largo plazo es tan difícil, y cómo comenzar a hacerlo
Me parecía una oportunidad increíble para charlar con él sobre cómo reaccionó frente a esa pérdida, cómo es su mentalidad hacia la muerte y los contratiempos, y lo que implementó en su vida para no hundirse en la tristeza.
Esta conversación te va a dar una nueva manera de afrontar los contratiempos, entender cómo el deporte te puede hacer más fuerte en más que sólo tus biceps, y algunas herramientas para crear una mente más resistente a corto y largo plazo. Escucha el podcast en Spotify, Apple Podcasts, Ivoox, Google Podcasts y Anchor... ¡o aquí mismo!
Puedes encontrar a Albert entrenando en su box @crossfitonemile o en IG en @amc_coach
***y no te olvides que el VIERNES es el último día para pedir información o inscribirte para el programa grupal Better Body Image- escríbe a gillian@bitesize.es or en IG @bitesizenutri para recibir más info o reservar tu plaza!
Cómo siempre, no olvides de compartir el podcast con tus amigos, queridos y compañeros, y nos vemos la semana que viene con otro episodio de Radio Bite Size!
Quizás me has escuchado en las redes o en algún podcast hablar de mi programa grupal, Better Body Image. Si has seguido alguna vez alguna pauta o dieta, sabes que hay mucho enfoque en el qué y cuánto comer… pero si sufres con ansiedad de comer o una relación complicada con la comida, da igual la dieta…. No vas a poder ser constante con ello.
Tenemos mucha información, pero poco conocimiento… y menos AUTO conocimiento aún.
Hoy te presento un episodio especial de Radio Bite Size, en cual Brenda Montserrat, enfermera, coach y atleta de CrossFit, comparte su historia con el cuerpo y la comida.
Desde afuera, Brenda se ve una mujer fuerte, guapa, motivada, inteligente y exitosa… y lo es. Pero eso no quiere decir que ella misma no tiene sus días que no se siente así, o sus luchas con la dieta, o sus propios temas complicados con el cuerpo.
Escucha este episodio para aprender un poco más sobre: 👉🏼cómo la consciencia sobre sus patrones de pensamiento y comportamiento han cambiado 👉🏼 cómo encaja este programa contigo si ya estás haciendo dieta o trabajando con una nutricionista 👉🏼los aprendizajes que más le ha servido para gestionar mejor el hambre emocional y el autodiálogo 👉🏼cómo ha cambiado su vida gracias al programa Better Body Image
Todavía te quedan un par de días antes de que cierren las inscripciones para el próximo grupo… y si te apuntas YA, te regalo una llamada de coaching 1:1 (valorado a 49€) ¡completamente gratuito!
Escríbeme a gillian@bitesize.es o en IG en @bitesizenutri para recibir más información del programa o reservar tu plaza! Si te gustaría seguir a Brenda en las redes, la puedes encontrar en Instagram @brrenda22
Sinceramente, casi tenía miedo de pedir a Jorge de participar en el podcast- desde que me encontré con él la primera vez en una clase de meditación, me pareció una fuente de mucha calma, sabiduría y experiencia. Tiene una manera de hacerte preguntas o explicar una situación que te hace pausar y comenzar a pensar de una forma que no mucha gente te puede hacer!
Escucharás en el podcast que él presta mucha atención al lenguaje- nuestras palabras son poderosas y crean mucho de lo que creemos sobre nosotros mismos y el mundo.. y escucharás muchos momentos que me corrige a mi y me ayuda a poder pensar de otra forma.
En este capítulo hablamos de: 👉🏼lo que es la meditación y cómo darse cuenta cambió la vida de Jorge por completo 👉🏼el éxito, los objetivos y cómo te pueden dejar vacío 👉🏼el miedo, el amor, y lo que nos hace creer que tenemos que ‘controlar’ todo 👉🏼las condiciones que no te das cuenta que están detrás de cada situación que vives 👉🏼cómo estar presente cambia tu identidad, y lo que tus acciones dicen sobre ello .. y muchísimo más!
Es un poco más largo que lo normal, pero vale la pena llegar al final de este episodio- escucha con una mente abierta, y toma pausas si es necesario- este contenido es MUY potente, y puede cambiar tu perspectiva sobre la meditación y tu mismo.. si lo dejas.
Puedes asistir a una clase de meditación con Jorge Zentner a partir de Octubre en Barcelona, o escribirle a zentner.jorge@gmail.com para saber más sobre su práctica y su trabajo.
¿Has practicado alguna vez la meditación? Que te ha parecido?
¡No olvides de COMPARTIR este podcast si te gusta!
Cualquier persona se puede sentir identificad@ con lo que comentamos- no sólo los atletas. Al final, muchas de las barreras que vemos delante nuestro son barreras que nos inventamos nosotros mismos.
En este capítulo hablamos de: 👉🏼cómo dejar de JUZGAR y volver a jugar por la vida 👉🏼los hábitos que creamos sin que nos damos cuenta de ello 👉🏼cómo crear una mentalidad que te permite superar tus propias barreras 👉🏼las experiencias formadores en la vida que forman cómo pensamos hoy día 👉🏼 por que sufrimos tanto con el rendimiento y la nutrición.. y cómo comenzar a disfrutar más de ello … te prometo.. este capítulo no te lo quieres perder. Si eres atleta, o simplemente te interesa entender cómo tu mentalidad puede cambiar como interactúas con diferentes elementos de tu vida.. este episodio te va a abrir la mente!! Puedes seguir a Martin en @mmontequin y encontrar sus programas de coaching para atletas en www.siendocoach.com
La comida saludable casi siempre lo asociamos con lo que preparamos y cocinamos en casa- y creemos que comer ‘fuera’ o comer comida preparada significa ‘cheat meal’..
The Healthiest Choice cambia el concepto de los tuppers preparados, y resuelve el problema que tenemos siempre de ‘Quiero comer sano, quiero comer rico…. pero no quiero cocinar.’
En este capítulo hablamos de: 👉🏼lo que tienes que tener en cuenta al buscar una opción saludable fuera de tu propia cocina 👉🏼los aceites y grasas que NO deberías estar consumiendo en tu alimentación 👉🏼los postres ‘fit’… y por que no puedes comer todo lo que quieras de ellos aunque sean saludables 👉🏼 cómo nació y creció el negocio de una idea a una empresa … y mucho mucho más! No pierdas este capítulo si te interesa comer sano… pero estás hart@ de los platos fitness que saben a pura miseria… ¡The Healthiest Choice NO tiene nada que ver con eso!
Y para los que escuchan el podcast, The Healthiest Choice te ofrece un descuento para probar sus platos! Ve a su página web y utiliza el código BITESIZENUTRI.
¿Que te parecen las compañías de tuppers a domicilio? ¿Lo has probado en algún momento? Cuéntame tu experiencia! Puedes encontrar los platos en thehealthiestchoicebcn.com y utiliza el código BITESIZENUTRI para un descuento en tu pedido!
¿qué pasa cuando cruzas un psicólogo con un CrossFitter? Un enigma que se llama Telmo Cillero.
Por suerte y casualidad, ‘conocí’ a Telmo hace unas semanas cuándo el y @dudu me invitaron a ser invitada en su podcast, y sabía que tenía que invitarle a @Radiobitesize. Cómo digo en el podcast, Telmo realmente es un enigma- es psicólogo y head coach del box Artabros CF, y aporta una cantidad de información, perspectiva e ideas que te van a hacer pensar mucho en quién eres y quién quieres ser.
En este episodio hablamos de: 👉🏼¿Qué es la motivación, realmente? 👉🏼Por que te suele desaparecer bastante rápido, y que puedes hacer cuándo no te sientes motivad@ para seguir 👉🏼la psicología detrás de la motivación, el esfuerzo y la constancia 👉🏼Los diferentes rasgos de personalidad, y cómo saber identificar los tuyos - 👉🏼Los beneficios de tener una comunidad que apoya a tus objetivos 👉🏼Lo que REALMENTE es sexy, y no es tener abdominales ni un snatch de 100kg
Espero que a ti te encanta tanto escuchar a este podcast que a mi me encantó grabarlo- puedes encontrar el podcast en: Apple podcast, google podcasts, Spotify, Ivoox y más!
Si te ha gustado este episodio, o cualquier otro episodio de Radio Bite Size, por favor compártelo con alguien en tu vida. Si te interesa saber más sobre el programa grupal Better Body Image, manda un correo a gillian@bitesize.es o un MD en Instagram- ¡me encantaría invitarte a participar!
Capítulo 26: Lo bueno y lo malo de las redes sociales, la ansiedad, y el amor al deporte con Beatriz Allo (@baby__beast)
Si ya la sigues en Instagram, sabes que Bea es una fuente de tanta positividad y tanta luz que no puedes no sonreír a escucharla.. no tendrías ni idea que ella tuvo que superar una ansiedad que casi le paralizaba en su día a día. En este capítulo, ella comparte su experiencia con ataques de pánico, la razón real por que le encanta tener tantos seguidores (no es lo típico, para nada!) y por que si Instagram desaparece mañana ella seguiría feliz como siempre.
También hablamos de: -cómo comenzó su página de IG y por que le encanta compartir con sus seguidores -su trabajo real (ella no gana la vida en las redes!!) -cosas que le hacen olvidar 100% del móvil -cómo siente un ataque de pánico -y claro, tuvimos que hablar sobre su amor por los animales!!!!
Escucha el podcast, ¡compártelo con tus queridos, y cuéntame que es lo que más te impresiona de este capítulo!
Puedes encontrar el episodio siguiendo la enlace en mi perfil, buscando ‘Radio Bite Size’ en Spotify, Ivoox, Apple y Google Podcasts!
Si eres una persona que come (lo cuál somos TODOS)… Esta conversación con Juana te va a flipar. Ya sabemos que la comida tiene un componente psicológico y emocional, y muchas veces nos sentimos controlados por ello. En este episodio, hablamos de lo siguiente… ¡y más! Por que nadie necesita pautas nutricionales Cómo dejar de obsesionarte por la comida El concepto de la comida cómo premio y castigo La razón por que te atrae tanto el ‘cheat meal’ Cómo dejar atrás las reglas de la dieta Por que deberías disfrutar del acto de comer, y por que la dietas no nos dejan hacerlo La razón por dejar atrás la batalla que tienes con la fuerza de voluntad
Escucha el capítulo, comparte con alguien en tu vida que crees que podría beneficiar de escucharlo, y comenta abajo con algo que has aprendido!
Este capítulo me sorprendió. Sinceramente, nunca me ha llamado mucho la atención el pilates.. pero al hablar con Diana, me ha hecho pensar que quizás muchos de los dolores que he sufrido de entrenar o de exigir mucho a mi cuerpo quizás podría haber mejorado con pilates! En este episodio hablamos de: -por que todos los deportistas deberían incluir algo de pilates en sus rutinas -las molestias y dolores que TODOS sufrimos y cómo se podría mejorar -la relación entre el cuerpo, la digestión, y la mente -por que CrossFit no es lesivo, pero la práctica de ello puede serlo
Todo esto, y mucho más sobre la mentalidad, el deporte y el bienestar en este episodio.
Si te está gustando escuchar el podcast, compártelo con alguien en tu vida! Si algo que decimos en estas conversaciones te inspira, o te hace pensar, o te ayuda a mejorar algo en tu vida.. ¡me encantaría saberlo!
Si miramos mucho lo que comemos, pero no miramos nada lo que echamos al cuerpo a diario… ¡estamos faltando una gran parte de nuestra salud!
Por eso tenía tantas ganas de hablar con Paula- es una gran fuente de información, y compartió muchos consejos conmigo en este episodio del podcast. Sinceramente, mejorar los productos que utilizo es algo que yo tengo que mejorar, y con la ayuda de Paula, ¡estoy en ello!
Hablamos de: Cómo hacer la transición de la cosmética industrial a la cosmética natural. Que mirar cuándo vas a comprar un producto natural. La realidad sobre cuánto estarás gastando en productos naturales. Consejos sencillos para incorporar la cosmética natural a tu vida diaria. Su proyecto, Limonada de Lavanda, que traerá un taller, una tienda y un espacio para compartir todo sobre la cosmética natural a Barcelona
En este episodio quería compartir un poco más sobre mi historia con el cuerpo y la comida- últimamente he estado compartiendo mucha información sobre cómo mejorar tu relación con la comida, y creo que compartir mi experiencia puede resultar útil… o por lo menos interesante! Hablo sobre: - Las restricciones de ciertos alimentos en mi familia y cómo me afectó - Cómo comencé a hacer deporte y comer verdura (fue más tarde de lo que crees!) - Los 4 pasos que hay que tomar si quieres comenzar a mejorar tu relación con la comida y el cuerpo - Cómo lo que parece tu cuerpo no tiene NADA que ver con cómo lo ves
Capítulo 21: Luisa Toro de @foodielu_ ¿Sabes cuando una conversación te deja sonriendo?
¡Pues asi fue mi conversación con Luisa!
Comentamos sobre por que para ella una vida saludable siempre ha sido lo suyo, cómo encontrar el equilibrio sobre los caprichos y una alimentación más sana, cómo ella crea ideas para sus recetas, y más! Me contó una historia TAN interesante sobre su abuelo y cómo dejó de fumar que me dejó flipando- tendrás que escuchar el capítulo para saber cómo fue.
A mi me encantó hablar con Luisa, y seguro que a ti te va a encantar escuchar
Da igual si practicas halterofilia, o si ni sabes lo que es, recomiendo escuchar a este episodio. Yosua y yo empezamos comentando sobre la resistencia mental necesario para seguir compitiendo durante 17 años… pero no acabamos allí! Hablamos de: -los pensamientos que le persiguen aún sobre la alimentación y el peso -su mentalidad de competición y por que se retiró -por qué dejó de tocas una barra durante un año entero cuándo dejó de competir -la razón por que ama tanto lo que hace, y cómo siente cuando enseña la halterofilia
Esta semana, hablo con Anna (a la recomendación de un oyente de Radio Bite Size!) sobre las cosas de tener en cuenta al comenzar a salir a correr, los mejores ejercicios accesorios para una corredora, las lesiones más frecuentes, y los errores que solemos hacer más en el momento de salir a correr o empezar un nuevo programa. Aparte de eso, Anna me cuenta un poco sobre su experiencia- de maratones en trail a 2 IRONMAN… ¡que crac!
Capitulo 18: Dra. Gabriela Gil Pérez _______________________________________________ En este capítulo de @radiobitesize, hablo con Dra. Gabriela @dra.gabrielagilperez para informarme mejor sobre la salud bucal. Sinceramente, no tenia NI IDEA que iba a aprender tanto sobre la salud de los dientes, la boca y las encías!
Comentamos…. 👉🏼La importancia de cuidar a la boca para una mejor salud general 👉🏼Alimentos de comer para una mejor salud bucal (y un mejor aliento!!) 👉🏼La manera CORRECTA de lavar los dientes 👉🏼Y por que beberte un Aquarius cada vez que entrenas quizás no es la mejor idea para tu salud bucal…
¿Más dudas sobre tu salud bucal, o te gustaría concertar una cita con Gabi? ¡Contacta con ella!
En este episodio, hablamos de: -como Alberto bajó más de 60 kg.. y lo mantiene aún -por que seguir una dieta no te va a hacer feliz -como puedes seguir aprendiendo siempre, y por que no sabemos lo que no sabemos -las cosas importantes, y por que importa mucho más tu estilo de vida que tu dieta. Para mí, Radio Bite Size es una manera de conectar con gente que yo respeto dentro del mundo de la nutrición, mentalidad y bienestar. Y esta charla con Alberto Alvarez es una de las grandes razones por que yo amo lo que hago. La nutrición NO ES simplemente lo que metes en la boca o las calorías que calculas que te van a ayudar a tener un 6 pack. Una buena nutrición, una buena dieta, un estilo de comer… es algo que cambia como piensas y cómo ves a ti mismo.
Primero de todo, si te está gustando el podcast, por favor compártelo con tus queridos y déjame una reseña en Apple Podcasts! En este episodio, hablo con psicóloga y coach Francisca Román sobre cómo mejorar la salud emocional, por que nos cuesta tanto sentir ciertas emociones, y técnicas para comenzar a entenderte mejor.
En esta conversación con Coach Ix de 77ft Training, hablamos de todo relacionado con las emociones, la comida y la soledad. Después de 2 meses de cuarentena, hemos tenido mucho tiempo de reflexionar sobre la vida, y me encantó escuchar sobre su experiencia de estar sola, su perspectiva sobre el ayuno y sus reflexiones sobre la soledad. Recuerda que cada miércoles tienes un capítulo nuevo de @radiobitesize
En este episodio, hablamos sobre la importancia del entrenamiento de mujeres, cómo estructurar tu entreno si practicas otros deportes, por que es tan importante reconocer el cuerpo por lo que hace, no solo como aparenta.... y MUCHO más.
Este capitulo tiene un poco de todo… hablo otra vez con mi amigo (y jugador profesional de rugby para FCB Barcelona) Sequoia Hogg sobre los cambios de estas ultimas semanas. Comentamos su nueva alimentación y cómo le va, cómo hemos mantenido el ritmo de entrenos en casa, y nuestra opinion de lo que va a pasar en las próximas semanas. Recordatorio que ya solo estaré colgando episodios los MIÉRCOLES, y puedes seguir el podcast en @radiobitesize en instagram
Esta entrevista con Edu De @77feettraining fue mucho más interesante que lo esperado- hablamos de TODO... la vida de los emprendedores ahora mismo, el estrés y cómo nos afecta, por que no deberías contar con IG LIVE para tus entrenos, y la realidad de lo que pensamos sobre tu Salud como una inversión. Escúchalo, ¡y cuéntame tus pensamientos! ... y sigue a @radiobitesize en Instagram!
En este capítulo hablo con mi amigo Jair- un yogui, cocinero y una de las personas más positivas que conozco. Comentamos sobre la inspiración y la motivación durante estos momentos, cómo dejar de compararte con los demás, y por que es important comenzar antes de que estes preparad@. Encuentra a Jair en instagram: @jairmorenoyoga
El primer episodio que hice con Irene fue tan bien que tuve que hablar con ella de nuevo! El ayuno intermitente está súper de moda ahora, ¿pero sabemos para que sirve y por que hacerlo (o no)? Hablamos de lo que tienes que hacer SI O SI antes de comenzar una práctica de ayuno, y como comenzar a incorporarlo en tu vida. No olvides de seguir el podcast, dejarme una reseña, y compartirlo con tus amigos!
En este episodio, hablamos sobre el ciclo menstrual, nuestras hormonas y como afectan nuestra alimentación. Aprenderás que alimentos deberías incluir más pre-regla, y por que tienes tantas ganas de dulce! Encuentra a Natalia en instagram @come.con.coco
Lorena Rienzi, formadora y coach, y una de mis referentes, habla conmigo sobre el neutro liderazgo y pasos que puede tomar uno mismo, o una empresa para poder enfocar, innovar y mentalizarse mejor durante momentos de crisis. Puedes encontrar a Lorena en Facebook o Linked In, o en Instagram @filobylorena
En este episodio, doy 5 consejos para establecer límites, mantener La Paz mental, y mantener buenas relaciones en casa durante la cuarentena.
En este episodio, Fran comparte consejos para hacer “mantenimiento corporal” mientras estamos de cuarentena y no podemos ir al fisio! Puedes ver vídeos sobre el mantenimiento físico en sus redes sociales: @viusalutbcn
En este capítulo, hablo sobre el webinar que hice sobre cómo descifrar y entender tus antojos, y cómo escuchar tu cuerpo. Escucha para consejos sobre cómo entender mejor las señales que te da el cuerpo, y cómo aprender a gestionar el hambre emocional mejor.
Jugador profesional de rugby y entrenador de fuerza y acondicionamiento Koi Hogg nos da algunas ideas de como podemos mantener los #gains desde casa #bitesizenutrisequedaencasa
Doctora de biomedicine Irene habla conmigo sobre tu metabolismo, como quemar más calorías en tu día a día, y por que tener masa muscular te beneficia, da igual tu objetivo
Este episodio tiene 5 consejos claves por cómo crear y que tener en cuenta para crear una nueva rutina. #bitesizesequedaencasa
Dani comparte una manera de cambiar nuestra perspectiva, y cómo gestionar mejor tus emociones, sobre todo cuanto estamos afrontando dificultades. Puedes encontrarle en instagram @danicuellokafury #bitesizesequedaencasa