Air Hug Community: Recent Episodes
Judy Arazoza
Welcome to the Air Hug Community, where conversations and stories reflect on how life is less what happens to you and more how you deal with it. Topics include relationships, parenting and family entrepreneurship, and strategies for living and feeling your best. The host Judy Arazoza is a married mom and Grandmom, who owns a conditioning and strength business for women. She is also a certified nutrition coach, and enthusiastic Zyia Active business owner."
It's no secret that with age, certain physical actions can become more challenging. Well, the fact is that we have one body to live in, and if it fails then we fail. So to succeed at healthy aging, we must become proficient at mastering three vital actions. These are the three indicators of healthy aging.
For continued tips and information on living your best second half of life follow me on Instagram @Judy_Arazoza. And also follow my account on Pinterest at Judy Arazoza.
Work with me to master your midlife fitness struggles
You gotta know when to hold 'em and know when to fold 'em. Imagine being determined, disciplined, dedicated, and having the desire to stick with a healthy behavior only to find that it's actually not the right behavior for you. The fact is that not all 'healthy behaviors' are healthy for every person. Knowing when to quit, like in a poker game, is just as important as knowing when to stick it out. The key to figuring this out is much simpler than trying to make a living playing poker.
Our guest, pharmacist Lisa King, shares her frightful experience of sticking to a few "healthy" habits that actually hindered her health.
follow Lisa on Instagram @thefulfilledpharmacist
follow Judy on Instagram @Judy_arazoza
Check back next Tuesday for a new episode to make midlife the best life.
Last week we talked about 6 empowering books for excelling at menopause. Have you ever felt that awkward moment when you're not sure if you actually have free time or you're just forgetting everything?
Is that one of the "dreaded" menopause symptoms?
As promised, this week I am giving you 6 more books that really helped me to navigate through menopause and I want to share them with you. Listen in!
Contact judy@judyarazoza.com
Or message me on Instagram @Judy_arazoza
Please check back every Tuesday for new episodes that will change the way you navigate the second half of your life, aka midlife mastery.
And be so kind as to leave a review on your preferred podcast platform. Reviews are the lifeblood of podcasts.
The idea of menopause can conjure up a lot of complicated feelings for women. There are a lot of connotations with menopause that still persist despite what we know now: that this time can be one of the most rewarding and fun chapters of your life. Radical, I know...
In this episode I talk about the best books for not just "dealing with menopause", but for excelling during menopause.
Contact judy@judyarazoza.com
Or message me on Instagram @Judy_arazoza
Please check back every Tuesday for new episodes that will change the way you navigate the second half of your life, aka midlife mastery.
And be so kind as to leave a review on your preferred podcast platform. Reviews are the lifeblood of podcasts.
Joking about being an overachiever seems harmless. But the truth is, it has a dark side. Our brain really doesn't 'get' these kinds of jokes, and they actually harm more than entertain. Our guest, a freestyle coach, and recovering overachiever shares with her dark-to-light journey from overachieving to a dead stop for over a hundred days.
This discussion uncovered some significant revelations. Including what happens when your heart, soul, and brain learn to live in harmony. And accepting that our body and brain are not who we are; our soul is who we are. This led to a discussion of why we would ever treat our bodies like trash when they are the only vessel we have to live in. Hint once you are enlightened, you will be forever changed.
Contact Lisa on Instagram @lisamichelledrake
contact judy@judyarazoza.com
My mother used to call this 'having a hunch'
Some people say it is a gut feeling or going with your heart and soul. No matter how you describe it, it is trusting your own best judgment. This is a story, all true of how our guest Kim Cook followed her heart to navigate her journey with Multiple Myeloma. Kim began by doing her due diligence with research. She based her treatment plan decisions and selection of her medical team on her well-informed heart and soul. She trusted her heart to guide her and is at peace and in remission. As we get into the second half of life, the likelihood of facing a serious diagnosis is real. Kim's story is heartwarming, inspirational, and paramount advice.
This is our second episode on trust. The first one is episode 133, Trusting the process.
Follow Kim on Instagram.
For guest inquiries or to contact judy@judyarazoza.com
New episodes release each Tuesday. Follow The Air Hug Community on your favorite podcast platform so you never miss an episode.
“Friendship is always a sweet responsibility, never an opportunity.” — Khalil Gibran
Do we really need friends?
If we don't care about living well, then no we don't. But seriously, what's the point of living without doing it well?
Cue up a friendship. Research shows that those who have a few true friends live longer and better.
There is a twist, research shows that the human brain has a limited capacity for true friends. The rest are acquaintances. Cultivating these true friendships has proven to be valuable. Enjoy this episode and share it with your true friends.
follow Judy_Arazoza on Instagram
New episodes release each Tuesday. Follow The Air Hug Community on your favorite podcast platform so you never miss an episode.
We all want to live a high-quality healthy life. But often that means cleaning up our behaviors. Changing is so freaking hard, and yet staying in a rut is worse. When you feel like you are between a rock and a hard place you know that you must have a strategy for changing.
Cue up "Trusting the Process" What does that actually mean? According to Slang dictionary, "Trust the Process is a slogan used by fans of the NBA's Philadelphia 76ers. Coined during a rough patch for the team, it basically means “things may look bad now, but we have a plan in place to make it better.” [Trust the Process Meaning & Origin | Slang by Dictionary.com]
How can you do this? I had the same thought. How I approach "trusting the process" aka my 'game plans' for change, is to use some key reminders to help me when I want to revert to old habits. In this episode, those key reminders are ready for you to grab so that you can trust your process aka game plan. The examples referred to hear are directly related to health and wellness, especially how to be consistent with eating and moving in ways that benefit your body and brain.
For more specific strategies on midlife nutrition and fitness, click here.
contact judy@judyarazoza.com
Thank you for listening. Check back each Tuesday for, a new episode on the Air Hug Community podcast.
xoxo
Judy
What are you imagining when you hear the term 'movement snacks'? Are you thinking of little foods that you eat on the move or perhaps mini workouts? Well, they are not the former. "Movement snacks" is a term used to identify little periods of movement. In the real world, we know that it can be hard to get maintain a workout regimen with consistency. Some people suggest that movement snacks can be an alternative to full-length workouts.
Some people claim that movement snacks can replace workouts. Today we are digging and exposing the pros and cons of these mini-movements, and how they may be useful. Don't cancel your workout membership before listening to this episode, because you may not want to rely solely on mini-movements to stay healthy.
PS- Let's not forget community. You may want to keep up with your workout community for accountability and friendship, as well as the umpteen other benefits that a full-out workout (even just 30 minutes) can provide.
The term ‘fat talk’ refers to speaking of oneself to others negatively about body appearance. Most of us have most likely participated in 'fat talk' at one time or another. Well, research now shows that fat talk contributes to body dissatisfaction. Many women in midlife struggle silently with body dissatisfaction as it is. Hearing fat talk only reinforces that dissatisfaction.
Today we are carefully defining fat talk and giving frank examples of how using fat talk can harm ourselves and others. A lot of times we don’t even realize we are engaging in fat talk. This topic is crucial to our well-being and our self-love, which seem to be at an all-time low.
Remember to check back each Tuesday for a new episode here on the Air Hug Community podcast. Our next episode is about movement snacking.
WTF is movement snacking? tune in next Tuesday to find out
contact judy@judyarazoza.com
or message me on Instagram @Judy_arazoza
There is a trend that has me quite agitated. It needs to be exposed. It's the "heroin body" trend. Frankly, it's no better than its evil twin the ''bigger booty". Body trends are dangerous. Bodies are unique, they cannot be molded like playdough. People who believe that these trends are what they need to follow, to live a better life are being sold a lie.
This episode is not about giving up and settling. It's about learning to love and appreciate your uniqueness. It's about taking action against the timeless obsession society has with body size.
Are you confused about how to change your behavior so that you can live the second half of your life without limits? Reach out to me judy@judyarazoza.com
Visit https://www.gratefulfitness.com
message me on Instagram @judyarazoza
I found myself sitting on the floor amongst an array of cookbooks from the last three decades, and a memory came to me. This memory had me bursting out laughing. The memory was a recollection of receiving a 'healthy' birthday gift, which consisted of a water bottle filled with fat-free gourmet jellybeans. If I only knew then what I know now about nutrition I would have burst out laughing at the thought of jelly beans being a healthy alternative to fatty food. I wonder in ten or fifteen years what we will think is silly nutrition advice that we absolutely think is the bible truth today? This is a funny and helpful episode on how nutrition trends come and go, and how the diet industry tends to demonize certain foods to get us to buy their products.
If your nutrition strategy is as clear as mud, and you would like to chat about what you can do to make healthy eating simple and enjoyable, feel free to book a consult with me here.
Thank you for tuning and remember to check back on Tuesdays for a new episode.
Connect with me on Instagram
and contact me judy@judyarazoza.com
Do you like gifts? Read to the end to find out how you can get a special gift :) But first read this short note, no skipping.
What are energy leaks? What causes them? And how do they contribute to high-functioning anxiety? More importantly, how can we plug them?
I asked energy strategist and Master EFT Therapist Theresa Lear Levine to join us so that we could figure out how to resolve the high-functioning anxiety that many of us live with chronically.
One of my favorite takeaways from this episode is realizing that we have more control than we are normally willing to take responsibility for. Cue up the Law of Attraction, the most popular of the twelve universal laws. The Law of Attraction as explained by Theresa uses the power of our minds to convert our thoughts into reality. Theresa also hints at how tapping into the Chakra system can help.
EFT stands for Emotional Freedom Technique and is also known as Tapping. EFT involves tapping while talking about the negative situations we have going on in our brains. This modality helps to release them to make room for more desirable outcomes. According to the EFT Masters, we cannot manifest a positive outcome without first releasing the negative energy we are harboring.
You are in for a surprise because after we recorded this episode, Theresa and I recorded an EFT session where she coached me through a phobia that I have been keeping under wraps. Can I tell you? I am making progress! Theresa reminds us that a strategy is useless until we take action to implement it. And implement it we did!
Theresa and I have a gift for you! You can have access to our EFT session and several more. Theresa has compiled these into an ebook and you can access it free here.
More ways to connect with Theresa Lear Levine and Sample her work: Theresa's 5 Minutes to Freedom Ebook can be obtained at theresasfreegift.com Website theresalearlevine.com Please check back every Tuesday for new episodes that a will change the way you navigate the second half of your life, aka midlife mastery.
And be so kind as to leave a review on your preferred podcast platforem. Reviews are the lifeblood of podcasts.
Ever been the new kid on the block? It can suck. Going to a new gym can feel just as yucky. The fact is that nobody has time to work through a long period of adjustment to a new gym. In this episode, I am digging deep into 4 common causes of gym anxiety and solutions to help you achieve regular attendance without undue stress. One of the most important factors of training is actually doing it consistently. Nobody needs to have anxiety about showing up and feeling inferior. This episode covers the 4 most common types of gym anxiety and solutions to keep your stress level under control. No matter what type of gym or program you choose, it is important that you feel comfortable and part of the community. Grab a listen and do your research before committing to a location program or trainer.
Are you a midlife woman looking for your optimal gym community online or in person? Drop me a message and ask about our Air Hug Trining Members program. It is online and or in-person. contact judy@judyarazoza.com or message m on Instagram
Next week on Tuesday we have an expert guest on tapping. This amazing Mom of four and dog Mom actually took me through a tapping therapy episode to help me confront one of my greatest fears. [ i bet you will never guess what it is] Yikes My fear is going rogue. I am actually ok with sharing, because if it helps even one person then a good deed is done. It all goes down in episode 128.
Back in the day of Columbus, virtually all people firmly believed that the earth was flat. In order to dispel this belief, it took a daring risky expedition. Fortunately, you and I do not have to risk our lives to dispel the most ridiculous fitness myths.
Sweating. Soreness. Spot Training. There are mythical beliefs about these and other urban gym legends that are flat-out false. Learning the truth will make a difference in how you train and will definitely help you to train more effectively. For example, hundreds of situps and running for hours at a time are not the best way to shape your midsection. If you're going to put in the effort, you want to be smart about it.
I would love to know what myth you are letting go of in 2023. After you listen to this episode, drop me a comment here or send me a message on Instagram
Remember to check in next week for a new episode on our Air Hug Community podcast.
xoxo
Judy
It's exciting in a new year to get on board with a fresh workout plan. But if that plan doesn't fit your busy life, the chances of being able to stay with it long term are slim to none. This is why people quickly abandon their New Year's resolutions within a few short weeks. In this episode, I cover the facts about what you actually need week-to-week, to improve and maintain a healthy body. Some gym rats may disagree, but the fact is we don't need to live in the gym. Moreover, the best plan is the one you can stick with long-term.
Got questions? contact judy@judyarazoza.com
or message me on Instagram @judy_arazoza
Ps- New episodes come out every Tuesday
Are you a busy woman looking for a midlife training program? Do you want to be able to do workouts live with a trainer who sp[ecializes in women in midlife? message me for more information.
A new year once again is upon us. People are often obligated to set goals in a new year. It seems like something in them says that they need to set goals. Well today we're going to flip the story on goal setting. You can forget about setting goals. I am going to give you an alternative action. We're going to discuss talk three negative effects of goalsetting.
This episode has some funny and serious issues that are related to the pros and cons of goal setting.
I am really excited to share this alternative behavior with you, and it won't cost you a thing.
conract me via Instagram or judy@judyarazoza.comjudyarazoza.com
Tune in next Tursday for a guest discussion on Tapping, not the dance.
When our guest found herself suffering from burnout and hitting rock bottom, she felt like she had nothing to lose by learning a specific method of meditation even though her medical training left her skeptical. It turns out this changed her life. She has since gone on to become a meditation instructor, putting her own special spin on it, which is not at all guru-like or cultish. She uses her skills to help women in healthcare and to help with the trauma of racism and white privilege. Dr. Jill Wener is changing lives.
Find Dr. Jill on https://www.jillwener.com/
contact Judy@judyarazoza.com
check back every Tuesday for a new episode.
It has often been said that necessity is the mother of invention. Well, necessity dictated that I listen to the rumble in my heart, and make some long-overdue changes. The catalyst is not clear, but I suspect it has to do with the unauthentic feeling I had coaching nutrition clients over the last several years. I knew in my heart that the answer to weight loss is not numbers. It is feelings. It became a necessity to let my nutrition clients go (for now) and examine my own thoughts and behaviors. As a result, 10 supposedly healthy habits surfaced that were doing me more harm than good. In this episode, I frankly share these 10 pivots that have given me back my time, energy, and sanity. I share these because I hear midlife women agonize and talk about these quite often. Pivoting away from them helped me. I would be negligent if I did not share these ten pivots with you, and all of our Air Hug Community.
Contact: judy@judyarazoza.com
or message me on Instagram @judy_arazoza
Understanding our social nature as humans is vital to our sanity. If you think this sounds extreme, you may want to rethink the role of your tribes ~ aka communities. Whether they are familial, social, work-related, or hobby-related the fact is that we need to be active in our communities to thrive. And sister, the older we get, the more we can appreciate a few good communities in our lives. If you are looking for a fitness community, consider joining our online Air Hug Training Community here.
Sign up for the Grateful Fitness/ Air Hug Community Newsletter. You will be the first to get notified of new episodes on the Air Hug Community podcast. We also send out occasional short notes on topics relevant to living your best midlife. Click here to get on the list.
contact: judy@judyarazoza.com
Not all the traditions of fall and winter like pumpkin-spice lattes and football parties are pleasant. One tradition for many people is a serious illness. That illness is Seasonal Affective Disorder.
In this episode, we are talking all about Seasonal Affective Disorder [SAD] If you are in midlife, this is important information to be aware of. The fact of the matter is that young adults and those less than age 20 simply don't get SAD. Yet, the older we get, the more we are at risk of getting SAD. Our guest Christina Montalvo is an open book on her experience with seasonal and year-round depression. You may or may not suffer from SAD but chances are you may know someone who fits the description. This episode will tell you how you can get help, and what you can do to help a loved one. The information in this episode is not intended to treat or diagnose any illness. If you are concerned please reach out to your primary care physician and get a referral.
Follow Christina Montalvo on Instagram here
Want more healthy tips on living your best midlife? sign up for our newsletter here.
follow me on Instagram at Judyarazoza
contact judy@judyarazoza.com
How many jokes have you heard about calories? You know the ones where they don't count if you're standing up or upside down or if it's your birthday yada yada yada. Those are just some of the funny ones but there are also some pretty serious ones. These conversations can do a lot of damage. The fact of the matter is that getting hung up on strict calorie counting or strict restriction can actually contribute to seriously disordered eating patterns. And this can also contribute to seriously disordered exercise patterns. This conversation is no laughing matter and it's something that needs to be looked at carefully. Please take a listen to this, especially with respect to going into the holidays.
If you would like more resources on disordered eating or exercise please contact me at judy@judyarazoza.com
You have a superpower. This superpower will be best utilized when you least expect it to work for you. This superpower comes with benefits, but beware because a certain mindset can ruin it. Did these statements get you wondering? The answers are laid out for you here on the Air Hug Community podcast.
This eye-opening episode is one that everyone can benefit from. Now can I ask you to use your superpower to please leave a review and a 5-star rating if you are on Apple or Spotify? Thanks! it means so much !
contact; judy@judyarazoza.comjudyarazoza.com
join our free community: here
tata for now,
Judy
Remember to tune in next Tuesday for an all-new episode :)
Questions? contact me at judy@judyarazoza.com
The holiday season is right around the corner. Already we are being bombarded by the media with all sorts of scenarios of what the 'perfect' holiday should look like. The fact is there is no perfect holiday. We are under no obligation to conform to anyone's idea of a perfect holiday let alone a little voice in our brain called Ms. perfection. The point is that feeling like we 'should' be happy or grateful is not enough to make us happy. Listen to this episode and let go of any perfection beliefs around how you think the holiday 'should' be. At the end of this episode, we chat about a great book that might be a comfortable Reed going into this season. It's called "365 Thank Yous: The Year a Simple Act of Gratitude Changed My Life by John Greilick and it's available on this link.
Thank you for tuning in and remember to check back every Tuesday for a new episode.
Follow me on Instagram. Contact me at judy@judyarazoza.com
Are men's and women's brains different? You're going to want to listen to this episode to find out what's actually not obvious. And you're also going to want to know how midlife plays a big role in this whole brain thing. When we say things are not all in your head, they kind of are lol. Tune in and listen to this episode and remember to check back every Tuesday for a new episode here on the Air Hug Community podcast where we talk about all things related to mid-life including the good the bad the ugly and all the emotions that come along.
Thank you for listening. Check back each Tuesday for a new episode. Follow me on Instagram
contact: judy@judyarazoza.comJudyarazoza.com
Why should you view your obligations as privileges? The short answer is that every day above good ground is a good day. [Thank you to Pitbull ] Look, once you get to midlife, literally waking up every day is a privilege. Instead of viewing the things that you must do as dreadful, why not consider them as privileges? Here you are breathing above ground and living life when this is something that at this point in our life is denied to many people.
Do you HAVE to cook dinner every night? Great because you get to eat that dinner. Any chore you have is great because you CAN do it. How awesome is that?
Changing the way you look at things changes the way things look. Give this a try and let me know how it works out for you.
Contact me at judy@judyarazoza.comjudyarazoza.com
sign up for our newsletter for midlife awesomeness here
You are in for a treat today we have some real conversation about what really happens in mid life. My guest today is Marlene Curran Fisher and she wrote a couple of books but one was called "Trapped in My Sports Bra And Other Harrowing Tales". And we are here to talk about her hilarious take on mid life. Get your tissues ready and make sure you go to the bathroom before you listen because you're gonna laugh so hard I guarantee you're gonna be crossing your legs. One of my favorite quotes of this whole conversation that just came up spontaneously was "You know, we don't have that new car smell anymore and we all have a few miles on us." Can you relate? I certainly can.
Follow Marlene on Facebook with her blog page, Thoughts From Aisle 4, and also on Instagram with the same name.
Contact judy@judyarazoza.com with guest inquiries or suggestions. Follow me on Instagram at Judyarazoza
This may come as a shock to you, but I have found happiness comes from the absence of this attitude and behavior. Here is a little hint, this mantra will change the way you go about life.
Balance, not perfection
The difference between balance and perfection can be thought of as the difference between abstinence and the calm ability to make informed choices. It can also be thought of as the difference between following along blindly versus making a choice based on what your body is telling you. This is the key to your happiness take a listen to this episode to gain some awesome tools to help improve not only your physical life but your mental well-being. And as always if this episode was of any help to you at all and you know someone else who struggles with impossible all-or-nothing thinking, then please share this with them.
Find me on Instagram @judyarazoza
subscribe to our Grateful Fitness newsletter here
contact judy@judyarazoza.com
Boundary is not a dirty word. in fact having boundaries is giving yourself a personal property line and it's helping your sanity your stress level in your overall emotional and psychological health.
We are here to dispel the myth that practicing acts of fitness and health improvement are equated to suffering. Workouts are not acts of torture, and neither is eating a balanced healthy diet.
This discussion is in reference to Nicole Kidman leaning out and getting stronger for a photo shoot. In an article in The Guardian, the author is all about putting Kidman down and ridiculing women who take action to get fit. She calls it a ‘ridiculous effort to look half your age’ And a knock against sister solidarity.
We are giving it right back to her. Her opinion about trying to look half your age [and calling women who do so ridiculous] is the real spoof on sister solidarity.
Savvy Midlife women today don’t see optimizing our fitness as an act against our sisters. We see getting fit as a way to enjoy life without limits for as long as possible. We also applaud each other’s efforts and don’t feel triggered by fit women. We applaud everyone who is taking her own health into her own hands.
Listen in and let’s chat more about this.
Check back in on Tuesdays for new episodes on the Air Hug Community podcast.
Follow Candace on Instagram @Beauty_of_Strength
contact judy@judyarazoza.com
For podcast inquiries, send pitches to the email above.
Have a healthy balanced day,
Air hugs,
Judy
Eliminating entire food groups or even certain foods is really popular with the dieting crowd. The problem is, it doesn't apply to everyone and what works for one person doesn't work for everyone. Hopping on a new diet bandwagon because it's something different it's not necessarily in your best interest. Today we're talking all about why we should never say never when it comes to abstaining from food. Unless of course, we have a life-threatening allergy. As we enter midlife, it becomes even more important to live a life that is balanced versus one that is very binary or full of strict rules about good versus bad, and should and should not, especially when it comes to enjoying food.
As a bonus today, we discuss a few popular foods that you may want to consider eliminating temporarily to see how your body responds.
If you have any questions or comments, please feel free to contact me at judy@judyarazoza.com
Remember to tune in on Tuesdays for a new episode of the Air Hug Community podcast.
xoxo
Judy
Fall is a delicious time of year. There are so many amazing foods and the good news is many of these foods can actually contribute to better focus and brain health. And anyone who's at least 30 years of age can really benefit from eating these foods regularly. The good news is that these foods are readily available year-round. So even if it's not fall you are going to want to know about these five foods plus some honorable mentions wink-wink.
In our next episode coming out on Tuesday, we have another chat about food. You can relax because we are not about strict abstinence or the 'shoulds' and 'should nots'.
If you are listening on the Apple podcast app or Spotify, please be kind and give me a five-star review. Apple and Spotify see reviews as favorable, and so do I. It means that more people will get to listen. Thank you and if you have any suggestions for future episodes feel free to contact me at judy@judyarazoza.com.
Habits or Hacks?
Many times we are tempted to plop down our money in hopes of making quicker and better progress. But it can be hard to know what is really necessary or even helpful. Many times we are left with the feeling that fitness is too expensive. In today's episode with my colleague, Alicia Cross we talk about fitness gadgets, procedures and other hacks that are widely marketed as fitness solutions. Before you decide to spend your money on any fitness gadget or service, listen to this episode. Not all gadgets are bad, and it's not all black and white.
follow Alicia on Instagram @aliciacrosstraining and on all social media @aliciacrosstraining. Vise it her website Aliciacrosstraining.com
Contact me at judy@judyarazoza.com
And check back on Tuesdays for a new episode.
When do we really know if we're in midlife and when do we know if we're not if we're past it? The thing is There might be a fountain of youth and you'd be surprised to find out what it is. Dr. Sandi Webster interviews me in this episode. Our discussion is about the ultimate cheat sheet and guide for living your best midlife. This was a lot of fun and you're really going to glean a lot from this episode.
Find Dr. Sandi Webster on YouTube
Listen to her podcast called The First on Apple and Spotify.
When it comes to exercises that help us to improve, it can be very hard to differentiate between attention-grabbing fads and useful moves. Social media makes it even worse because on social media what we often see are sensational exercises. Yet they are not necessarily helpful.
As we get into midlife we have to be even more careful so that we don't get injured. This discussion today is all about differentiating between useless fads and actual useful exercises so that we can reap the full benefits. Because nobody has time to waste.
Follow me on Instagram for actual exercises that help midlife women to reach their goals.
contact judy@judyarazoza.comjudyarazoza.com
Remember to check back on Tuesdays for new episodes.
Everybody needs macronutrients including carbohydrates fats and proteins. A lot of people think that just bodybuilders need protein but the truth of the matter is that protein is required for several vital body parts and functions. And it's necessary to get adequate protein to remain healthy and disease free.
If you are in midlife or beyond there's even more reason to prioritize getting adequate protein in your system routinely. And it's not just how much or how often it's how you spread it out throughout the day as well. The good news is you don't have to be a science major in order to get adequate protein and it's all explained in this chat very simply.
Got questions? reach out to me.
Thank you for listening. For more information on strategies to manage your eating to honor yourself book a nutrition call here.
Connect with me on Instagram
What's the best phase of life? It's the one you're in right now because after all we really only have the present. So if you are heading towards perimenopause, menopause, or post-menopause then this episode is for you. Today we reveal this one tip that will make a huge difference in how you progress during this wonderful time of life. By the way, I get into a few little rants on this episode at the beginning and they're really super important for all of us. We often have fragile mindsets when we are in transition from one phase of life to another, and these rants address being sensitive to the needs of others.
Send your questions about getting stronger or any other comments to me at Judy@judyarrazoza.com
Please remember to leave a review on Spotify or Apple podcasts.
In this episode, we are diving into five more false fitness beliefs that are hurting your progress. If you are a woman trying to improve your body composition then you are going to want to listen to this episode. You will be so happy to learn about how to use and not misuse cardio, lighter weights, protein, and eating in a calorie deficit. We also explain how exhaustion plays a role in all of this. Hint: The good news is that being exhausted all the time is not the goal.
Thank you for listening and for more information on strategies to manage your eating to honor yourself and never punish, book a nutrition call here.
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contact judy@judyarazoza.com
When I first started working out I made all of the fitness mistakes that we are talking about in this episode. If I didn't share the lessons I learned from these mistakes I would be doing you a huge disservice. Especially because they can be counterintuitive. We need to dispel these myths so that women can stop being so frustrated with working hard and having nothing to show for it.
In this episode, we uncover the myths about getting bulky, soreness, sweating, and the [false] dangers of lifting for women. In the next episode, we are continuing with more female fitness fibs to uncover.
Thank you for tuning and remember to check back on Tuesdays for a new episode.
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We often see the world as being binary- black or white, good or bad, but the truth is that most things in life exist on a continuum. There are a lot of points in between the extremes of black and white [a lot of shades of gray for example] Stress is no different. Stress exists in our life along a continuum. It's not so bad to have some stress in your life as long as it's manageable. In fact, there are many benefits to stress. There are also many benefits to learning how we can manage stress. These strategies can even help us to grow new brain cells! That is really good news for people in midlife who aspire to live better.
Want more information on how you can exercise to grow more brain cells? Yes, research shows this is a thing! contact me on Instagram @judyarazoza
or email: judy@judyarazoza.com
Thank you so much for listening. And if you have someone in mind for a guest who has an awesome midlife story or experiences good, bad, or in between, reach out to me so that we can get them on and share the juicy details.
Air hugs!
Judy
How many times have you caught yourself saying "I'll be happy when?" And how many times have you actually been genuinely happy? Happiness is not a result people! It's an attitude that is a prerequisite for everything.
Midlife lady, if you have had this attitude for most of your life [ no guilt here, I am recovering from this] you have wasted years of your life waiting to be happy.
Want to know how to be happy now? Listen to this episode.
Other episodes referenced in this discussion
Brain Health with Guest Dr. AnnieFenn: episode #63
Non Exercise Activity: episode #92
Intermittent Fasting: episode #62
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Want to chat about your personal best nutrition strategy? Just send me a messaged I'll send you a link judy@judyarazoza.com
Midlife challenges are no joke. And we could have numerous conversations on the lies and truths of navigating healthier midlife. Today we are talking about two lies and one truth that can pivot your journey to living better. Remember the journey is life, the destination is what comes afterward. The Air Hug Community was created to make your journey better. Please enjoy this episode and share it with your midlife besties.
Got questions? reach out to me.
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As a young adult, she embraced veganism partly in the name of earthly conservation. As time went on, she wanted to give her body protein from more varied sources while still honoring mother earth. So she made a commitment to shoot or source her animal protein locally. What she learned was that vegans, hunters, and people who raise animals for feed humanely have more in common than you might expect.
Sara's journey is unexpectedly fascinating. You don't have to be vegan or a carnivore to get valuable insight from this discussion. What we know to be true about healthy nutrition is constantly evolving, but one thing we know for sure is that is it in our best interest to source our food in a way that conserves our planet.
Follow Sara Camiscioni www.saracamiscioni.com www.facebook.com/findyourstrongwithsara www.facebook.com/findyourhomewithsara www.instagram.com/findyourstrongwithsara www.instagram.com/findyourhomewithsara Here is the link to the podcast episode we referenced https://open.spotify.com/episode/0s0UAn9G9evLVrlyjRbHHb?si=f28cb2c3a18f422b Contact me judy@judyarazoza.com
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PS-Sara and I are both dog owners, and at times during this episode, we are very sweetly interrupted by our dogs. This is just one of those benefits of working from home. {{woof}}
Could your diet be making you hold onto fat? In some cases that's exactly what could happen. In today's episode we talk about a study that examines women with high cognitive dietary restraint in women with low cognitive dietary restraint.
So what is cognitive dietary restraint? It is the perceived ongoing effort to limit dietary intake to maintain or manage body weight. Studies have shown that women with high dietary restraint are more likely to have two issues one of which can cause them to hold on to body fat in spite of eating in a calorie deficit. If you've ever been on a diet and struggled to get leaner I think you're going to be interested in what this episode has uncovered. Thank you for listening in tune back in on Tuesdays for new episodes.
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The kids have moved out, now what? Empty nesting can be a time of great joy and also a time of melancholy. For some parents, being defined as a parent is an identity that can be hard to let go of. This can result in a tough transition. My friend and fellow fitness professional an empty nester herself have an intriguing discussion on how to love your life long after the demands of parenting have subsided.
Heike brings up some effective strategies that can be implemented before or after your kids fly the coop. we had some good laughs as well as lightbulb moments. This is another very helpful discussion that demonstrates how to age with joy instead of passively aging gracefully.
Follow Heike Instagram @Hikeyates
Facebook: Heike Yates- Pursue Your spark
https://heikeyates.com
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What is 'aging gracefully'? I did a little Google search and came up with various definitions, but mostly it is an overused term that can be used to induce guilt and shame, especially in women.
Forget what you've heard about aging gracefully. I'm asking you to explore a different attitude about aging and that attitude is JOY. In this episode, we discover five ways that you can challenge yourself to age with joy in your heart.
The diet and beauty industry may imply that they want you to age gracefully, but they really don't mean it. They market their products based on your emotions of guilt and shame. For example how many diet foods have you seen advertised as guilt-free?
Thank you for listening and for more information on strategies to manage your eating to honor you and not punish you, book a nutrition call here.
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Body Image issues are largely thought of a problem for adolescent girls and younger women. But studies now indicate that midlife women and women over 50 are just as likely to struggle with body image and disordered eating.
If these women are going to get the assistance they need, the health care and fitness communities need to be aware that this is a growing problem.
Women over 50 with disordered eating (not the same as an eating disorder) and body-image issues need to know that they are not alone.
Thank you for tuning and remember to check back on Tuesdays for a new episode.
This episode and Grateful Fitness will not diagnose or treat an eating disorder.
If you are looking for direction on a healthy eating approach without being food-obsessed, schedule a Sustainable Nutrition Coaching call here.
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Coming home to CHAOS can be very unsettling and add to your stress. But when you learn about these unexpected ways that you can make your home a relaxing private sanctuary, your life will take on a different flavor. We all deserve to enjoy our personal space and making it just right for us in the way we live is an art and also an organized process. Home-making expert Rebecca Phillips has some very unexpected ways to make your home your favorite place to relax. Rebecca talks about how in different seasons we have different priorities, and how to go with the flow instead of fighting it.
These are nothing like your old Home Ec Teacher's rules! They are up to date and relevant for anyone who has a roof over their head.
Please note if you are a pet owner, and you are looking for plants to bring home, please do your research on pet-safe plants versus plants that may be poisonous to your pets. Some Plants mentioned in this episode may be poisonous to dogs and cats.
Here is a funny footnote: CHAOS as an acronym was something I came across from another Home Making Professional called the Fly Lady. It stands for Can't Have Anyone Over Syndrome.
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Find Rebecca on Instagram here
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You know it's a fact that exercise alone does not work for getting leaner. And we also know that dieting alone may help you lose weight but it may turn you into a skinny flabby person. There's a better way around this, and I am not suggesting that you skip exercise or stop eating healthy. You're going to want to listen to this episode for 10 very useful tips to get leaner that have nothing to do with diet or exercise.
If you are over 40 you are really going to benefit from these tips. How do I know? Because I make it a point to practice what I preach. For my entire life, this has served me well. Except for when I can't sit still and it drives my husband crazy, LOL
If you haven't guessed by now we are talking about NEAT a.k.a. Non-Exercise Activity Thermogenesis. Neat is no joke when it comes to maintaining leanness, especially in midlife. :)
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In my 20s I worked out to have a better body. In my 30s I worked out to de-stress and have a better body after delivering children. In my 40s I worked out to have stronger bones. In my 50s I worked out because I could. In my 60s I work out because I want to improve my power, strength, brainpower, and my sex life.
- No matter what age you are at, working out consistently gives us so much more than weight loss and 6 pack abs.
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What is a glimmer? Think of it as the opposite of a trigger. Where a trigger sets off negative emotions, a glimmer sets off a joyful emotion. The theory supporting glimmers is associated with polyvagal theory. We are wired biologically wired to experience intense emotions both negative and positive. The negative ones protect us from danger but also are related to PTSD. The positive ones can be set off by glimmers. And what is interesting to note is that we can look for glimmers and create our own micro-moments of joy. On the Air Hug Community podcast, we make it point to consider how to spend the rest of our life in a more joyful state. This episode is full of takeaways and some captivating real-life stories that will warm your heart.
Please leave a review on Spotify or Apple Podcast and share this with everyone who needs more joy in their life. Who doesn't???
Thank you,
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We have an inactivity problem that is messing up the fundamentals. It’s not an age problem it’s an inactivity lifestyle problem. It is a misconception to think that at a certain age you should not lift weights.
The truth is we are losing power at a rough rate of 15% per decade and strength at about 10% per decade. So if you are in your 40s 50s or 60+ a.k.a. mid-life and you are not doing something to get stronger that slippery slope of aging will take hold.
Being able to move weights around is super powerful and empowering.
Dr. Justin Farnsworth, a top-rated physical therapist in the Rochester, NY area and director of Rehabilitation at the Painfree Performance Specialist Certification Company (PPSC) has an entertaining and surprising story to share. More importantly, he gives hope and inspiration to folks in midlife. This episode is full, of useful tips for living your best midlife. Follow Dr. Justin on Instagram @drjustinfarnsworth
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Have you heard of the term Active Couch Potato?
It's real, and not something you want to be.
The name reminds me of being called half-wit, which a nasty substitute teacher once called me for talking too much in her class. Can you imagine? I am still pissed about her comment.
Q: What exactly is an Active Couch Potato?
A: A adult person who meets the public health requirements for being physically active^ and also who is sedentary for most of the day. (reference Australian Diabetes Obesity and Lifestyle 2008)
^ 30" of physical activity most days of the week
You can have perfect attendance and participation in your program of choice but if you remain sedentary for most of the day you are negating your efforts in the gym. Yikes!
As a coach, for midlife women, it is my responsibility to make sure people who trust me to train them are active throughout the days and hours beyond our sessions. And this includes cardio. Modern convenience has made us far too sedentary for our own good.
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Challenges at first glance might look like a great way to get motivated to achieve a goal or lose weight. But in truth, they rarely produce lasting results and often contribute to bad habits. In this episode, we discuss why challenges often backfire and what you can do instead to stay on your desired path.
Everyone struggles with motivation and inspiration from time to time, and there are ways to get re-inspired when you just can't seem to find your mojo.
For more information on managing your goals, contact me for a One on One Personalized Nutrition consult.
contact me at Judy@judyarazoza.com
Remember to check back on Tuesdays for new episodes on the most relevant topics to excel in midlife.
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Our guest today Nina Cruz got up very early from halfway around the globe to chat with us about all aspects of conscious parenting. Now before you think you are well past potty training and the ABC's, don't worry, this is more about parenting your inner child. We left no stone unturned as we chatted in-depth about many topics from conscious creation to consciously creating your own life by design. Nina talks candidly about ways to shift toxic generational patterns, universal laws, and so much more. This is a talk about opening up yourself to possibilities. It's true that you are never too old and it is never too late, even in midlife.
If you don't solve trauma it is going to come out again and again. Today's guest has had to learn that. From his tumultuous childhood to his time in the military and then as a young father, he has learned that a winning paradigm is about being willing to re-calibrate his mindset over and over again. Alunas Havens shares his story in a very touching and inspiring way. Contact Alunas on his Website: The Winners Paradigm
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Why is it so hard to love ourselves no matter what?
We know that loving ourselves is a prerequisite to loving others, as well as treating ourselves kindly and compassionately. Yet literally everyone struggles with this on some level.
Cue up habits. Loving yourself needs to be a habit that you place a high priority on. As in we only have to practice this as often as we brush our teeth.
Where does the jar of hearts come in? The Heart Jar is a place to undo those pesky negative self-thoughts. Take that negative thought or comment, and briefly re-write it as an attribute. Now, toss it in the jar. On a day when you just can't shake the self-loathing, open up that jar and read those beautiful attributes. Truth be told, I have been asked numerous times to do 'workshops' on how to love yourself. Honestly, you may not need a workshop if you commit to this mini habit. The ripple effect will come back to you because when you love yourself, the world loves you back.
Your jar of hearts can take many forms. The point is to make sure you have a method to short circuit negative self-talk.
This brief but powerful episode will change the way you look at yourself.
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Grief is one of those life situations that make us feel uncomfortable and somewhat useless. When the loss is from a child, no matter the age, it can be hard to know just how to comfort the various family members. Our guest Michele Benyo knows this all too well. Michele lost her young son to cancer leaving behind her 3-year-old daughter. Being an early childhood education specialist, her daughter's grief was something she had no idea how to navigate and she found zero resources to aid her. This was years before social media and before the internet went mainstream. Michele has since mastered how to comfort grieving children, and how adults can help to support grieving children and their families. Nearly everyone has had or will have contact with someone who needs grief support. This is a must-listen for everyone. Michele reminds us to keep the memories of the departed alive and to call and check on grieving friends or family members more often than we think is adequate. If they don't want to talk, they simply don't have to pick up the phone. This prevents the grief from being the elephant in the room. More often than not extending your ear will make the griever feel grateful for the opportunity to share memories of their loved one. Remember a lot of good can be done through Air Hugs a.k.a. touching someone's heart with love and concern.
For more information visit Michele Benyo at Good Grief Parenting
on Instagram @GoodGriefParenting
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Life gets shorter every day and, Coach Becca Ribbing chats frankly about how in midlife, we don't have time to fool ourselves. Some unlikely habits to distract us from our truth include things like scrolling endlessly on our phones or binge-watching shows.
We may falsely believe it is painful to get honest with ourselves, but it is likely more painful to live stuck and deny ourselves our truth. Midlife can be a time of turbulent change and being honest with our feelings, how we act, and how satisfied we may or may not be can have a huge ripple effect.
Getting honest might be scary because fear that we won't get the support that we need. Rebecca talks about being our own cheerleader and also cultivating relationships so that you have cheerleaders in your life.
This episode is full of 'mic-drop' moments that all of us can benefit from.
Follow Becca on Instagram @BeccaRibbing and visit her website Becca Ribbing
to get her Clarity Journal.
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Do you have a midlife story that needs to be shared? Contact me at judy@judyarazoza.com and let's get your story shared here on the Air Hug Community podcast.
Imagine being thirty-something, and getting a diagnosis of a progressive cardiac condition that will require a heart transplant. Kristy Sidlar was a fit healthy woman, and after collapsing while training for a triathlon, she was told she would eventually need a heart transplant. Her heart condition slowly progressed into middle age and did lead to a heart transplant in March of 2021. On her 6-month anniversary of getting her new heart, Kristy ran a 5k, and she is currently training for a triathlon!
Her journey is super inspiring, and she has written a memoir to inspire others. It's called Change of Heart: My Journey of Transplantation, Revelation & Transformation. This discussion will literally inspire you to place your hand on your heart, and give thanks for your life, in spite of any ridiculous self-perceived flaws.
Order her book here: www.changeofheartmemoir.com.
Follow Kristy on Facebook and Linked in @KristySadlar
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Do you have a midlife story that needs to be shared? Contact me at judy@judyarazoza.com and let's get your story shared here on the Air Hug Community podcast.
Anger can have negative connotations. But is that fair? As humans, we experience all kinds of emotions, and anger is just an emotion that can be a habit or can be suppressed, or it can be unpredictable.
In this episode private counselor and social worker, Sarah Loverdi talks about the benefits of anger, and why we hate to love it.
Anger is not all good or bad, and there can be a place for it. It can also control us if we are not careful. Midlife women can get angry at aging, and dwell in the past. This is an example of choosing to stay angry instead of making a change. Once again this is a story that one may choose to believe or not. It is certainly true that we cannot take back our youth, but we can live healthy regardless of our chronological age.
Contact Sarah at 585-764-5459
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How do you picture your future life? Do you want to be the person who is slowly dying, in pain, and watching life from the sidelines? Or do you wanna be the person who has gusto and who lives life on her own terms until the very last moment? I think we can all agree that we'd like to actually live our life on our own terms until the very last breath. And if that's how you feel then you're going to want to know about these three taboo habits to avoid for better longevity. It's no surprise that how you behave now has a direct impact on the quality of life you will have in the future, and so making sure to avoid these three taboo behaviors is like buying an insurance policy for a better quality of life. I like to share my perspective that midlife starts whenever you think it starts and it lasts until you take your very last breath. In other words, it's up to us to lay out a plan that will yield us a great quality life for the remainder of our time. The source of these three taboos is from an extensive review of best practices for living well from numerous sources. These are the common denominators that surfaced most often.
Today our guest is sharing a very sensitive story for the very first time in public. It begins with a young lady who doesn't even drink in college and later turns into an alcoholic stemming from 'mommy happy hours' The challenge of facing this in midlife and during a pandemic is just too important not to share.
Heather plans to continue sharing her journey with a podcast of her own. Stay tuned for more information. Follow heather on Instagram @Heathermdanby
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This episode is not intended to diagnose or treat addiction. And it is not associated with any programs that diagnose or treat addiction.
This is the week (End of January beginning of February) Where New Year's resolutions most often become a forgotten promise. It is the time when the excitement of a new goal has worn off and the new behaviors are just so damn hard. For midlife and Gen X people women, who have experienced this willpower failure, over numerous years, this can feel like major defeat.
Why does our willpower fail and what can we do? In this episode, I dive into some research and explain the 5 reasons why willpower fails us and what we can do to overcome the willpower challenges and make new behaviors stick.
This is episode is going to help you understand how to set yourself up for better sustainable habits.
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Maryann LoRusso has been a magazine writer for decades, and for 20 years worked in New York as a fashion magazine editor/journalist. She literally lived in that Devil wears Prada world and witnessed firsthand unrealistic standards of beauty and weight put upon women. Gen X women and eve nthe baby boomers have experienced this first hand. This distorted version of normal has carried over to the fitness world as well. We went deep on the expectations the beauty and weight loss industry has put out there for midlife women, and how trainers have a responsibility to help women understand that thin is not always healthy.
Follow Maryann on Instagram @morebeautifulpodcast
and listen to her podcast.
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Check back every TUESDAY for a new episode :)
Stress has become an epidemic. And at the holidays any emotions we are experiencing are magnified, says guest and counselor, Paula Griffin. So naturally, when perfectionism rears its ugly head, we end up stressing out because we haven't created our perceived perfect holiday. Hindsight is 20/20, and we can learn from reflecting on our holiday expectations. Many of the stories we believe about celebrating the holidays end up making us feel stressed instead of truly enjoying the holiday season.
One of the tools that Paula discusses to manage this stress comes from a book we discussed in our book club. Loving What Is, by Byron Katie. Katie talks about how we can always question what we perceive to be true. It may be true or may not. A story we believe, such as one where holidays need to be a re-enactment of a Norman Rockwell image, may actually lead us down a stressful path if we perceive our holiday experience to be subpar comparatively. As midlife women, we can rewrite our holiday expectations and set ourselves up for a more relaxing experience with our loved ones. When the next holiday rolls around, how do you want to look back on it?
Follow Paul Griffin on Instagram @Second_Wind_Friend
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Goal-setting might feel like a punishment. Because oftentimes the required behavior to meet your goals as stated, can be nasty. But it can also be fun. It all depends on how you look at it, and how you go about naming your goals. In this episode, I talk about how goal setting actually needs to be smart and fun, and how you can achieve attainable goals. Whether you are working on mid-life goals, or you are in any other stage of life, you are going to hit your goals easier and with more fun by using these 5 quick tips.
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"To challenge aging, an entire world view must be challenged." (Deepak Chopra) Because nothing holds more power over the body than beliefs of the mind.
If you're teetering on how to decipher what you can and cannot control when it comes to midlife health and fitness, then this talk is going to profoundly affect your current world. This talk appeared originally on Instragam live. My dear friend and guest Lisa King and I talk candidly about our own realizations in our 6th decade and beyond, and how Deepak Chopras best selling book "Ageless Mind Timeless Body" published in 1993 was truly ahead of its time. We touch on stress, being one with the universe, meditation, and even intermittent fasting. It goes way beyond having great genetics, exercising, and eating well.
Check back next and every Tuesday for a new episode of the Air Hug Community podcast.
Thank you and please consider leaving a 5-star review on Apple, Stitcher, Google Spotify, and http://bit.ly/AirHug podcasts xoxoxoxox
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What does it mean when someone has been in the fitness industry for 17 years, written 11 books on the business of fitness, and published 1,000 articles from 800 different coaches, and insists on hiring a personal trainer to coach him?
It means hiring a trainer is a really good idea.
There is always something to be learned.
Jon's mission is to bring the fitness world together, so that fitness professionals may serve their clients in the best of ways. As you embark on your new or continued fitness journey, take a listen to Jon's always helpful and often funny comments on how to manage your time in the gym, and please be careful of social media trainers who are let's say.... going to extremes to get your attention.
PS- Confused about midlife health and fitness? That's my niche, and one more thing, I promise I won't make ya do a gazillion burpees or crazy newfangled goofy workouts.
contact me at Judy@judyarazoza.com
Check back every Tuesday for a new episode on the Air Hug Community Podcast
Happiness doesn't Come to you. Happiness comes from you. Have a listen to Judy's birthday episode and see why she omits the "What-the-hell-effect" from her mindset.
The "What-the-hell-effect" is when you decide to throw your healthy living behaviors away until the new year. It means you are giving up. It means you are choosing instant gratification often followed by guilt and remorse and tight clothes.
You don't have to feel deprived or go on a strict diet and altogether skip the holidays, you can instead choose a mindset that allows you to practice healthy living and not go overboard.
Rememberer that happiness does not come to you and especially not in the form of food. Happiness comes FROM you.
You don't have to wait until you are disgusted, or until a new year happens. And by the way living better does not mean living in constant restriction. That is actually a mindset. It is possible to eat well for midlife health and fitness and not feel deprived.
For more information on our Mission Sustainable Nutrition program click here
Remember new episodes release every Tuesday on the Air Hug Community.
Happy New Beginnings when ever you choose to create them.
Our brains are literal miracle workers. Every day our brain does many different things. our brain helps us comprehend, and feel, and smell. It signals an urge for things like chocolate and sleep. It detects pain and pleasure, it helps us balance, produces language, and feels empathy. We need our memory to learn anything. In fact, we use it every waking minute and even when we're sleeping. So why is it that we forget some of the simplest tasks or names or appointments? Are we doomed to become absent-minded in midlife? It turns out that there are strategies we can add to our midlife health and wellness toolbox to help us both war off Alzheimer's also and be better at remembering the small stuff.
Remember to tune in each Tuesday for a new episode. Do me a favor? Pretty please leave a 5-star review on Apple. Your review really helps Apple to push this podcast out so that more people might get their ears on it. Thank you so much.
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Pushing positivity at the wrong time can be detrimental to us and also ruin relationships. Sure a positive outlook can be helpful, except when we force it on others like a thin frail veneer coating.
When we push negative emotions away we avoid dealing with them and they always come back to haunt us. Negative emotions can keep popping up like a Wac-a-mole can wreak havoc on our mental and physical health.
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Investing in your health bank is a lot like investing in your financial nest egg. Think about it this way. What good is having ample finances if your midlife health and fitness are preventing you from enjoying your hard-earned nest egg?
Your future brain, bones, and heart are depending on you to make choices that can optimize your ability to fully enjoy your later years. You can't afford to screw this up. This does not mean you should get skinny, or worse yet try to get skinny fast. Skinny and fit are very different. A health-conscious journey is a many-pronged approach to optimizing your mind and body for enjoyment in your later years. Hint: it doesn't mean under-eating and over-exercising.
Have you ever bought something just because it was on sale and never used it? If you have and who hasn't, it feels yucky to have wasted your money.
Now think about all the fitness and diet sales that pop up From Black Friday to January first. It happens every year. People waste huge amounts of money on these programs because they buy before they are ready to commit.
Fitness and diet sales are really not fair to the consumer because clever marketing entices people to spend before they are ready and they end up having wasted their money and feeling like a failure.
Look just because a new year is on the horizon, you have to start anmother diet and exercise program. How many times have you started on January 1 only to not stick with it?
Think about this carefully and decide when you are ready to commit. When the mind is ready the body will respond.
Happy Holidays!
xoxo
Judy
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Midlife and menopausal women are powerful, beautiful, and sexy. This discussion will fire you up to own your power in midlife and menopause. Of course, women over 40 are faced with the classic challenges of menopause. However, we are owning it. We are not ashamed of natural aging like previous generations.
This is an opportune time to reevaluate who we are, and where we want to go in our next chapter. Therefore maintaining fitness over 40, proper diet, proper rest, and a positive perspective is of vital importance.
Midlifers are letting marketers know that the representation of women can not be limited to women in their 20's and 30's. Midlife women are strong, beautiful, and sexy. And having midlife women and men represented as strong, sexy, and beautiful is powerful.
Ironically this episode was recorded and world menopause day and it was actually quite exciting to know that a day to celebrate this fabulous phase of life exists.
Contact Dr. Ellen Albertson on Instagram @the_midlife_whisperer
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Join my Facebook Community for midlife women The Air Hug Community
When Katie Pitts was a new mom she literally never slept. It got so bad that she looked up adoption agencies because she thought she couldn't possibly be a good mother. After some intense research, Katie put some strategies together. As a result, she and her child’s life were literally transformed. A few years later she moved into adult sleep hygiene. Katie now has an entire team of sleep specialists who have helped over Five thousand families get a better night's sleep.
Whether you are into midlife health and fitness, or the parent of a young non-sleeper, you will find this episode to be life-changing.
Follow Katie on Instagram at @sleepwiseconsulting
Please share this episode with your sleep-deprived loved ones. And check back next Tuesday for a very charged episode on rocking your midlife health and fitness with a very special guest.
Are you more motivated by carrot or the stick? Well when it comes to working on fitness for women
over 40, you may be surprised by what can work be helpful. This episode is taken from pieces of training I have done with midlife women working on healthy nutrition habits. Carrots and sticks have a place in motivation and in sticking to a plan for healthy living.
Got questions on how to find your healthiest nutrition plan, and still enjoy your food? contact me at Judy@judyrarazoza.com
Remember to check back every Tuesday for a new episode. Next week we are chatting about sleep
Our diet and lifestyle habits in midlife, have a major impact on the probability that we will develop dementia later in life. Today we are talking about how midlife health and fitness, specifically in the kitchen, can impact tiny changes in our brain that later can show up as dementia and Alzheimer's disease. Alzheimer's disease is somewhat preventable through diet and lifestyle, and Dr. Annie Fenn has made it her life's work to teach us how to eat delicious food while waring off changes in our brain that can lead to dementia and Alzheimer's disease.
Find Dr. Fenn on her website The Brain health Kitchen
And on Instagram @thebrainhealthkitchen
contact Judy@judyarazoza.com for more information on ongoing strategies for nutrition and exercise for midlife health and fitness. Visit my website at Gratefulfitnessny.com
Intermittent fasting is enjoying a popular weight loss/fat loss diet approach. But the fact of the matter is that Intermittent fasting does not affect men and women equally. Seems unfair, I know.
That first meal after breaking the fast is very very important. Planning ahead for the meal after the fast can make all the difference in keeping within a calorie deficit, which is always the goal of fat loss. Listen to the end to see how cold and hot smoothies can help you maintain your calorie deficit and enjoy your post fasting meal.
For inspiration and suggestions for delicious smoothie recipes, get my smoothie guide here.
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Failure. Success. Progress. Perfection. One of these things is not like the other.
Do you get the feeling that you are not living up to your potential? Is it a gnawing feeling that makes you feel like you need to do so much more? It likely is due to the unwritten rules that dictate we have to be people-pleasers and perfectionists.
The truth is that perfection is a theoretical concept. Once we learn that we are unique and perfectly individualistic, we can stop chasing someone else's idea of perfect. We all struggle with these concepts and yet we fail and then see the failure as shame-provoking. Failure is necessary and helpful. It's how we learn. Failing fast and often is a necessary obstacle to our eventual progress. Learning to embrace failure needs to be a dominating attitude in midlife health and fitness, a career, and anything of importance in our lives.
Time and liver abuse are not forgiving. When it comes to detoxing our bodies, we need a healthy liver. But what about external detox methods? Is there a detox method that is right for you? You are going to want to listen to this episode before you decide where to spend your money and time. This episode uncovers the myths of detoxing and what you can do instead to keep your body healthy.
Here is the link to my free smoothie guide. Hint: you may want to add this to your easy healthy eating strategy.
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Things do not always go as planned. In fact, most of the time, they do not. But there is no reason to worry when you take on a tenacious attitude. In this episode. Tammy explains why tenacity is her weapon of choice against insecurity, doubt, and fear of failure. Tammy is a fellow cheerleader for women. Her life is a beautiful example of how to cultivate self-confidence in midlife health and fitness.
"It ain't what you don't know that gets you into trouble. Is what you know for sure that just ain't so. (Mark Twain)
In this episode, we are uncovering 5 fitness myths that are preventing you from hitting your goals. Listen up if you are a fitness veteran or a beginner, a younger adult, or you are searching for solutions to midlife health and fitness. No matter where you are, in your fitness journey, you need to know the truth about these fake claims. Because believing them is holding you back and leaving you frustrated.
If you like this episode please leave a 5-star review on Apple and share it with your friends and loved ones.
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Are You looking for a deliciously simple way to get your protein? Grab my smoothie guide here
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How many times have you thought that if a little of something is good then more must be better? For example, if a little workout is good then more workouts must be better. Or you overate over the weekend, and so you must punish your body by doing extra workouts. This never works. First of all, you can not 'out exercise' a poor diet. Second of all, all bodies need rest days. (And rest periods during exercise sessions.) Third of all, the older we get, the more recovery time we need from our workouts. In Midlife health and fitness may require more rest because recovery time increased as we age.
Are you using exercise frequency as a means of identity? As in your amount of exercise defines you? Be aware of that mindset. Your body does not care what others think, and if you push it without adequate recovery, your health will suffer.
Another type of rest, sleep can also get very little respect. Again this is a harmful mindset. And will result in more stress hormone and potentially more fat storage, in spite of diet.
Listen to this episode and learn how to listen to your body. After all, you have to live in it.
Thank you for tuning and remember to check back every Tuesday for a new episode.
Are You looking for motivation in all the wrong places? Check out my FREE masterclass on Manifesting Motivation
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Strategies for fat loss are abundant. Here are some important questions you must ask before starting any fat loss program. Is this sustainable for you? Is this designed for your current body?
What works for a 25-year-old is not going to work for a midlifer. Fat loss is not a one size fits all strategy. If you are looking for midlife fat loss, then search out a midlife fat loss professional who has walked your path. If you are a 30 something guy looking to get big and lean, then search out a professional trainer who specializes in young adult males.
There are 5 strategies that all fat loss programs need to employ. Find out what they are in this (no-nonsense) episode.
Check out my FREE masterclass on Manifesting Motivation so you can get our fat loss program going.
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If you change the way you look at things the things you look at change. Do you view prepping food as a chore or fabulous self-care? If you don't see it as self-care, ask yourself why not? There is no one better than you to prioritize. Your health and body composition depend largely on what you fuel your body with. Learning the value of macro-focused flexible nutrition is one of the best approaches to healthy fat loss that is sustainable indefinitely. For midlife health and fitness, and sustainable dieting, flexible macro dieting is a home run. Here's what you need to know to get started.
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Are You looking for motivation in all the wrong places? Check out my FREE masterclass on Manifesting Motivation
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Collagen is currently a very popular supplement. It is reported to aid in anti-aging in numerous areas of our body including stronger hair and nails, improved joint conditions, and gut health. But is it really all it is hyped up to be? Studies seem promising, or do they? The facts may not be what they appear to be. Before you spend your hard-earned money, listen here to make an informed decision.
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Are You looking for motivation in all the wrong places? Check out my FREE masterclass on Manifesting Motivation
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Send me an email for a list of references used in this episode.
Our guest today has an inspiring perspective to share that will rock your world. Take every dark thought you have about being a victim and erase it. Listen as Lorraine shares her journey of living her best life with an aggressive tumor. Sher knows in her heart that this diagnosis is happening for her, not to her. You will never look at tough situations the same after listening to this conversation.
There are so many lessons that Lorraine shares with us including unconditionally loving ourselves, and rejecting a victim mindset. One of my favorites is that she has learned to be able to receive love and help from the community around her. Women, in particular, can have a hard time accepting help and gifts, and she has experienced a shift in accepting help with grace. In fact, she is approaching her entire cancer journey with grace. Lorraine knows that this tumor is here to teach her something and she knows it's her job to share her wisdom with others.
Check-in here every Tuesday for a new episode. Remember to subscribe and leave a 5-star review on Apple
Follow and contact Lorrain on Instagram @Littlesantos
Grab my free Manfisesting Motivation Masterclass here
questions? contact me on instagram @judyarazoza
or email at Judy@judyarazoza.com
Clubhouse is enjoying a honeymoon as the newest social media kid on the block. I asked my favorite social media expert, Loretta Sayers to chat about what Clubhouse is, and who it may be useful for. We got into a great conversation about the benefits and drawbacks of social media and how different generations approach it differently. One thing is for certain, real-life face-to-face conversations are always of great value, and putting our phone down can open up opportunities in ways we least expect.
Thank you for tuning and remember to check back every Tuesday for a new episode.
Are You looking for motivation in all the wrong places? Check out my FREE masterclass on Manifesting Motivation
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and contact me judy@judyarazoza.com
Find Loretta on Instagram @Loretta_sayers
Getting honest with ourselves is hard no doubt hard. Yet not getting honest can cost us precious time, give us undue stress and anxiety, and take up even more of our precious time. We have one life and if we ignore our inner truth aka gut feelings, we are for sure wasting precious moments, months, and years. The summer of 2021 has taught us so many lessons. Take a listen to this short and frank episode and ask yourself if you are being honest with yourself.
Want some help with this? Download my free Manifesting Motivation Masterclass to get your mind on board.
messaged me on Instagram with questions @judyarazoza
Check back every TUESDAY for a new episode. Next week we are taking a peek at a different type of socializing.
"There is an app for that" How many apps have you downloaded and never used? Over the last dozen years, I have tested literally dozens of apps to optimize a healthy lifestyle. The fact is that the more complicated we make fitness habits the less likely we are to stick with them long-term. Most of the apps I tested, just didn't cut it for helping to maintain consistency with simplicity. In this episode, the three apps I reveal are what I rely on, and what I recommend to my clients, to simplify fitness habits and help with accountability.
Check-in here every Tuesday for a new episode. Remember to subscribe and leave a 5-star review on Apple
Grab my free Manfisesting Motivation Masterclass here
questions? contact me on Instagram @judyarazoza
or email at Judy@judyarazoza.com
Is it old age or is it the inflammatory foods you are consuming? Who knows? We do know that there are definitely foods that we can eliminate or at the very least minimize chronic inflammation. Super-foods are great, but if we continue to feed our bodies with garbage and inflammatory foods, we will not feel better or perform better.
Are you looking for motivation in all the wrong places? Look no further here. Grab my Manifesting Motivation Masterclass here (free)
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A lot of people joke that if they waited to be ready to make a change, they would never do anything. But that is not true when it comes to weight loss. Readiness is often overlooked when we are making a life change, like a weight loss journey. People often fail at weight loss and more specifically healthy living because they don't give enough thought to being ready for the necessary lifestyle changes. Taking on new behaviors is a huge commitment, and you must be ready to believe that it's possible for you to succeed and that it is necessary for your progress.
Thank you for tuning and remember to check back every Tuesday for a new episode.
Are You looking for motivation in all the wrong places? Check out my FREE masterclass on Manifesting Motivation
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and contact me judy@judyarazoza.com
When life gets sticky, we often hear people say the strangest things to comfort one another. Often times that backfires. One such message is the cold lame statement "It was meant to be" Then there is the statement a.k.a. belief that "Everything Happens For a Reason" In this episode, we dissect both sides of the "Everything Happens for a Reason" argument. There is no right or wrong here, listen to get an appreciation for how others may feel differently than you. This way you might be able to have some compassion for a friend or even yourself when going through a difficult time.
Thank you for tuning and remember to check back every Tuesday for a new episode.
Are You looking for motivation in all the wrong places? Check out my FREE masterclass on Manifesting Motivation
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There is an awkward unwritten rule that dictates that women who are complimented must give an excuse or explanation and thus undercut it. The reason for this may stem from a subconscious lack of self-confidence. Allowing this to go on feeds our feelings of inferiority. Remember our brains are literal organs, they don’t get sarcasm or humor. They feed on exactly what is said. Every time we un accept a compliment or undercut it with an excuse or explanation, we are telling ourselves that we are inferior. This becomes a habit and can be damaging to more than just our attitude.
Mental fitness is a prerequisite to physical fitness and self-confidence is the cornerstone of our mental fitness.
This becomes a habit and can be damaging to more than just our attitude.
Mental fitness is a prerequisite to physical fitness and self-confidence is the cornerstone of our mental fitness.
Thank you for listening and check back next Tuesday for a virtual debate on "Everything happens for a reason"
Need some direction with your motivation? Because hey we all struggle with motivation highs and lows. The lows suck and they are normal, but you can get past them. Check out my Manifesting Your Motivation Masterclass here.
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This episode puts to rest the insane diet and supplement and exercise myths around belly fat reduction. Listen to find your best formula for a whole living approach to belly fat management.
Need help with motivation? Click here to get my free Manifesting Motivation Masterclass
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Bad things happen to good people, and not always for any logical reason. In fact, the phrase “everything happens for a reason” is the source of a lot of debates. But there’s no doubt that phrase is there to protect us from horrible truths.
Guest speaker Loretta Sayers is a critical thinker, and she opens up about some horrible truths that have haunted her. This episode is full of raw emotion.
Loretta jokes about hitting a milestone birthday and letting go of all the wodda codda shodda thoughts and the guilt that goes along with it. She dives into how she came to terms with hiding her true self from others and even herself. Indeed we are not what happens to us. Take a listen and remember you get to decide who you are.
Connect with Loretta: Instagram @Loretta_Sayers Facebook Loretta Sayers and her blog Lorettasayers.com
Get free access to my masterclass Manifesting Motivation so you can break through and make your behaviors work for you. Gain confidence, find joy and be rid of guilt once and for all.
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Bad feelings hurt and they suck, but they are necessary for change. One thing I learned early on as a coach was that if I got freaked out by a client's bad feelings then she got freaked out too.
When we examine the chain of events necessary for change we can see that the trigger is feeling bad or discontented with a situation. In order to get past this awful situation, we must acknowledge it. The fact is that many people stay stuck precisely because they avoid confronting a bad situation. They accept life as is and stay miserable. In this episode, we discuss how to confront and accept a bad situation like being overweight or hitting midlife and not as being healthy as you desire. There is a necessary chain of events to making a change. You can't skip the sucky part. You will just be detained there longer.
Get free access to my masterclass Manifesting Motivation so you can break through and make your behaviors work for you. Gain confidence, find joy and be rid of guilt once and for all.
Thank you for tuning in and remember to check back every Tuesday for a new episode.
Manifesting Motivation Masterclass
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How does a shy kid become an advocate for embarrassing Bladder Issues? Guest and Pharmacist Lisa King is an expert on bladder issues and has the answers to questions that are too embarrassing to ask. For example, certain foods can make the situation worse, and certain supplements can improve bladder issues, including overactive bladder and painful bladder. Bladder issues are not uncommon in midlife, and also can affect women much younger.
Lisa can be contacted via message on Instagram at Thefulfilledpharmacist
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More information on how to improve your midlife journey
Medical massage is an outcome-based massage used to treat a specific medical issue. Patients with a diagnosis and are evaluated by a certified medical massage therapist with specific outcomes being the basis for treatment. By using various techniques the goal is to release muscle tissue, burn tissue or scar tissue and help relieve pain. Medical massage therapists have to be able to quickly access and discern if a client's pain is a sign necessitating urgent or emergency care. Guests Kanoa General and Sam Saccento are quite interesting and enthusiastic about sharing their knowledge and making the public aware of the benefits of Medical Massage.
Kanoa and Sam are the ownders of the General Wholistic Center in Rocheter NY. Fond than at www.Generalwholistic.com or info@generalwholistic.com Instagram @generalwhjolistic
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I saw an old friend recently, and she asked what I was eating these days. This is a topic that we have discussed often. In fact l notice this is a very popular topic among women. l love and hate this topic. I love to eat and feel good afterward. But sometimes l g et tired of the ‘food war’ conversations that can erupt. I get that everyone has their opinion, it’s just that l don’t feel like hearing all the defense arguments about why a certain diet strategy is the best.
Are we becoming too obsessed about how exactly to eat? This is a personal decision, and it's time we take ownership of our own food strategies.
If this is an area you struggle with, hop over to this page on my website to learn more about beginning your own personal sustainable nutrition journey.
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The "I'll-be-happy-when" attitude is robbing you of joy. It is often necessary to delay a treat or celebratory behavior in order to achieve a goal. But making it seem like we are miserable is optional. Adopting the mindset that your only joy comes after the journey is complete is robbing you of enjoying the present. The fact is that we only have the present, so if we define our joy only by achieving future goals, we are making ourselves miserable in the present.
Instead, we can define joy as partaking in the behavior that leads us to our goals. When we take joy in the journey, we crowd out misery.
The joy comes from believing in yourself, and from owning your decision to change. Don't think in terms of delayed gratification. Think instead in terms of new ways to find joy in the present moment.
By finding gratification in what we are doing now we are creating our own joy. This approach is more likely to help us keep up the desired behavior.
Eating will always have a certain degree of emotional attachment. From the time we are babies, we are soothed with food. At some point for many people, the emotional attachment to food can become crippling. In this episode, we learn where we lie on the spectrum of emotional eating and how we can keep it from becoming toxic.
It's important to learn how to distinguish between eating for sensory gratification and reasonable comfort to eating for sedation numbing and self-punishment.
For more guidance on designing your own sustainable healthy nutrition approach, visit Mission Sustainable Nutrition
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Your metabolism is a stress barometer, and your brain perceives stress levels by looking at the absence or presence of hunger, energy, sleep quality, and cravings. When these are out of balance, stress is at an unhealthy level. Cravings are not all in your head.
The stress barometer...aka metabolism is more sensitive and refined in females because females are the offspring producing sex. Female hormones fluctuate and have a major effect on the metabolism and the stress barometer. It is important to note that at different stages of life, fluctuations and relative amounts of hormones will affect the metabolism differently.
Dr. Jade explains how to make peace with your metabolism by using entertaining analogies that make understanding the science simplified.
Follow Dr. jade on Instagram @jadeteta and Jadeteta.com
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For more information on sustainable nutrition strategies: Mission Sustainable Nutrition
At different times, different categories of foods have been demonized. For decades we were taught the all fat was bad. [That was hard for many of us to get over.] Protein has been cast as an evil character as well. Currently, there is a lot of chatter about all carbohydrates being bad. The truth is that these are macronutrients and all three of them are necessary to maintain a healthy body.
Carbohydrates have numerous benefits in maintaining a sustainable nutrition practice. Not all carbohydrates aka carbs are the same. Many factors can affect how our body responds to them in various forms. Listen to this episode to learn about how to make them work for you.
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For more information on our fitness and Sustainable nutrition programs for Fitness Over 40, click here.
Maintaining Fitness Over 40 is unlike maintaining fitness in the earlier adult years.
This is part 2 of the 'Best Fitness Advice if You are over 40' series. Please listen to episode #34 for Part 1.
In part one we talked about the obvious two behaviors that must be addressed. The success of those behaviors strongly depends on getting your mind on board for the long haul. A temporary mindset shift will give temporary results. Worse yet the rebound can cause some significant physical damage. The popular saying "get your mind right and your body will follow" is spot on. But here is the thing. It is not a one-and-done thought. We must learn how to cultivate an attitude consistent with 5 super important beliefs. This episode uncovers these beliefs and what we need to do to take ownership of our health and fitness.
For more information on how to practice healthy living visit www.gratefulfitnessny.com/work-with-judy/
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Spoiler alert... the scale is not the best barometer of health and fitness. In this episode, we get straight to the importance of two well-known pieces of advice that are largely done wrong and for the wrong reasons. Making a shift to practice these effectively will be a game-changer for your health and greatly improve your daily life as well as decrease your risk for heart disease, diabetes, and cancer.
For more information on how to practice healthy living visit www.gratefulfitnessny.com/work-with-judy/
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One of the primary goals of the Air Hug Community and Grateful Fitness is to use a three-pillar approach to fitness and health. One of these pillars is cultivating an attitude of worthiness and working actively on personal development. (The other two are using sweat equity and a sustainable nutrition program)
The guest in this episode is a certified Forest Bathing Guide. In our discussion, Deb Denome explains how spending quiet time, not hiking but more of a gentle walk, can open up our minds. She talks about using our five traditional senses and also suggests that there are more than five senses that we can tap into to open our minds.
Forest Therapy was created in Japan as a means to dissolve the skyrocketing suicide rate in the 1980s, and it has been highly successful. It has since branched out to the rest of the world and is recognized as a beneficial form of Eco Therapy.
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Fast living is compromising our privacy. Our smart devices are armed with artificial intelligence (AI) AI uses social engineering to eavesdrop on our behaviors online. Also contributing to our loss of privacy is social media addiction. This 21st-century addiction is well-documented and has serious mental health ramifications. Here is the thing, the need for connection with other humans is strong. (Check out episode #27 ) More and more social media is used as a means for connection.
Our guest Lisa Miglioratti, a cybersecurity professional, gives us some insight on to better protect our privacy.
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What begins with praising young girls for being small beautiful and youthful can backfire in middle age. Our attitude towards aging is a predictor of our own future cognitive function. Healthy is not the same as small beautiful and ageless. Even commenting on someone being ageless can fuel the negative age stereotype that 'older is undesirable'. This attitude can actually hurt your own future cognitive abilities.
All ages are the best age. The healthiest attitude is to embrace is where you are now is the best age. Live fully in the present, and do not obsess about living or trying to recreate a younger version of yourself. The influence of the beauty, weight loss, and anti-aging industries implies that aging is a negative and undesirable result of living. These industries are contributing to our negative beliefs about ourselves and others.
There are 4 factors that shape perceptions of older adults. Listen to this episode to understand them and to embrace your own positive outlook about aging. You will improve your own future cognition by not buying into the negative beliefs around aging.
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Zoom is widely recognized as a household name for video conferencing.
Frequent 'Zooming' leads to a new kind of fatigue, call Zoom Fatigue, and is similar to mental burnout.
Being a year into the Covid-19 pandemic, the novelty of using Zoom for work and socializing, and exercising has grown old.
For many of us, Zoom is now used for a large portion of human interaction. Birthdays, work, weddings, baby showers, funerals, and exercise programs.
Forbes defines zoom burnout as "prolonged periods of stress leading to mental emotional and physical exhaustion." One effective remedy for this type of burnout is often physical movement. Well for most of us this is also happening via Zoom. Sweat equity is a hugely effective treatment for stress relief and emotional exhaustion. But when the class is on Zoom it can be tricky. (But not impossible)
Why is Video conferencing so stressful? For many people the thought of being on camera is daunting. Many people feel the need to show that they are attentive. This creates extra stress.
Back-to-back meetings are also a recipe for stress. It’s like a pressure cooker without a steam valve.
We all need mental breaks throughout the day. Continuous Zoom meetings take away the opportunity to visit a break room even briefly throughout the day. Getting up and leaving our desk/ office also gets our extremities moving. These little movements and brain breaks are necessary.
A few options for minimizing Zoom Fatigue and burnout include building in breaks that include moving and getting off Zoom communication. Even a quick phone call to a significant other or friend. (For more on the benefits of staying connected, listen to episode #27) Get up and move, get a change of scenery and give your brain a break.
Before the Pandemic working from home was seen as more of a perk. Now it is seen as less of a perk. But it can still be beneficial and helpful in preventing the spread of disease at least until we have herd immunity.
Work burnout is not new. But this digital version known as Zoom Burnout has unique characteristics.
Here are a few tips. For online workouts, get an accountability partner. (S)he will show up for you and you will show up for her. This is a proven effective accountability strategy.
Zoom can be both a source of stress and also a relief from stress.
Thank you for tuning and remember to check back every Tuesday for a new episode.
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There is no place like home. Being on lockdown for a year has given us a unique set of challenges. One of the most rewarding ways to find joy, and save time and money is to have an organized home, and home office. Professional organizer Dina Madigan gives us some great hacks for getting and staying organized.
Now that many of us are working from home, organizing a dedicated home office space is vital to minimizing our stress and distress in our work and home space. Dina has some tips for this space and also for the garage. For more information on setting work boundaries at home check out episode #6 with Sky Stover.
NEW EPISODES EVERY TUESDAY and occasional THURSDAYS
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Use your laziness to your advantage for goal achievement. We all have able brains, but we are often defeated by our mind games.
A lazy brain is an advantage, learn how to make it work for you.
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This episode is inspired by messages from the universe aka God. Multiple times in recent months the topic of connection has flooded social media, work calls, and my thoughts. This episode takes a deeper look into why we need social connection, and what to do about it. We are a social species and social distancing is taking a toll on us. Social support is a necessary component of mental well-being. We discuss the importance of distinguishing between social distancing and physical distancing. Our very purpose is threatened by the thought of living in isolation. Connect with me on Instagram or Linkedin
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Check back every TUESDAY for new episodes.
Communication of sexually related topics in marginalized and black and brown communities is lacking. These young people suffering and behaving in risky ways, often harming their health. This not for profit organization has a mission to put an end to suffering, risk-taking, shame, and period poverty. Find them on Instagram www.instagram.com/no_moresecrets469 and www.nomoresecretsmbs.org
Fear of Success can be more paralyzing than fear of Failure. Failure means we can always go back to our old ways. Success means change and uncharted territory. This fear is more subtle and harder to recognize but also carries more impact. Check out Mission Nutrition for sustainable nutrition strategy.
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The phrase 'Mothers and Others' has generated some intense opinions. Some people are offended by being an 'other' This is a brief but important discussion [In a Nutshell] on identity and how you see yourself in the world.
New episodes air each Tuesday on the Air hug Community. Visit judyarazoza.com for more on feeling better about yourself inside and out.
Everything happens for a reason. Even the most random things are pertinent. Trust the universe to deliver, and also put your blinders on to stay in your lane. This mindset spawned a flourishing career and also got Geri McNeice onto the Oprah show. Her story is riveting and hilarious.
New episodes air every Tuesday
Contact Geri at Aroundjoy.com
This is the elaborate story about how a professional CPA buried herself in debt to numb her feelings, how she dug her way out, and how she now coaches women in personal and business finance.
***New episodes release every Tuesday!
Contact Melissa here: https://www.melissahoustoncpa.com/
If you are not gaining you are losing. The word Pivot may feel like a buzzword, but don't ignore it. Stay true to your why and let the 'how' evolve as needed. Natalie has managed several giant pivots while starting a family and a new business during the 2020 pandemic.
Natalie can be found coaching business clients, behind the less of a camera, and on her podcast Own Your Bold
Find Natalie on Instagram at Emboldenbiz NSPstudiodotcom
How do we get back up when life beats us down? This will go down in history as the theme of 2020, and the effects are lingering beyond the calendar year. Our guest Emily Gough shares the strategy she stumbled upon when she was at rock bottom. Strength resiliency and connection can e cultivated to help us out of a rut and in some very unexpected ways. Emily can be found on Instagram @emilygoughcoach and on her website here
Click here for information on the Air Hug Training Membership
Gain freedom and power by acknowledging the waves of emotions that inevitably emerge. We don't have to like every emotion. Look at the sucky ones as an opportunity to get grounded in reality. Then give yourself permission to feel them and move forward instead of numbing them until they explode. Guest Meg Burton Tudman can befound on Megburtontudman.com and on LinkedIn as Meg Burton Tudman.
This year for my birthday I am paying forward 6 musings that have proved time and again to be game-changers in my life. 1. What others think is not important 2. Endorphins are my drug of choice 3. Sleep matters 4. Surround yourself with people who make you level up 5. Love what is 6. Don't fear the Restart. Check back each Tuesday for new episodes.
Visit Grateful Fitness to learn more about midlife wellness.
Loving What Is by Byron Katie
Dr. Jillian Teta chats about stress during the pandemic and how sleep quality and quantity are intertwined with stress and digestive issues. follow Dr. Jillian on Instagram @jillianteta and her website: https://jillianteta.com/ https://jillianteta.com/get-the-book/
Outlaw leader Pam Sherman has trained leaders all over the world. Leaders know how to prioritize time and draw on the values... aka behaviors that they choose to pay attention to. We are all leaders. This episode will make you laugh and inspire you.
https://www.thepamsherman.com/suburban-outlaw
The average number of decisions we make in a day is mind-blowing. So much so that our willpower success or failure is directly related to how many decisions we make throughout the day. For more information on automating your nutrition with behaviors to minimize decision fatigue visit Mission Nutrition
At the age of fifty, Maria Olsen became sober, single, and an empty nester. As if that wasn't enough, she set a goal to do Fifty new things in her 50th year of life. This interview is packed with wisdom and lessons for all of us at any age.
Maria Leonard Olsen, civil litigation attorney, WPFW fm 89.3 show host and author of 50 After 50--Reframing the Next Chapter of Your Life (Rowman & Littlefield 2018 hardcover, 2019 paperback)
www.MariaLeonardOlsen.com
https://www.facebook.com/FiftyAfter50/...
https://www.instagram.com/fiftyafter50/
https://twitter.com/FiftyAfter50
www.PelsLaw.com/about/Maria-L-Olsen
Stress is widely recognized as having negative effects on our health. The truth is stress has a good side. Learn how it can be helpful and when to know the difference between harmful and helpful stress.
New episodes air every Tuesday.
Visit www.judyarazoza.com for more information.
contact: judy@judyarazoza.com
There is no doubt that managing energy intake and output is vital to losing weight. So why is the success rate so low for long-term success? One major problem is that the gold standard for calorie measurement is based on antiquated research from the world's fair 1896.
For more information on managing a healthy weight, contact me for a One on One Personalized Nutrition consult.
contact me at Judy@judyarazoza.com
Check back every Tuesday for new episodes of the Air Hug Community.
Go with your gut, it doesn't have to make sense. Guest Rita Barney traded money for time and created a mentally safe place for people to gather and open their souls. This cowboy loving Coffee shop owner found that people came for the coffee, but stayed for the warmth and compassion.
Follow Rita: Instagram @rita_the_journeys-calling
Facebook: The Journeys Calling / Rita Barney
https://www.thejourneyscalling.com
Check back every Tuesday for new episodes on the Air Hug Community.
Contact: judy@judyarazoza.com
Imagine battling continuous flight of ideas, going through puberty, and having to learn from a screen. Add in the distractions of your home and family, and the temptations of the worldwide web at your fingertips. Guest Lori Barnes a veteran Math teacher, talks to us about how to support ADHD kids. This helpful discussion draws on both her classroom experience before and during the pandemic and her parental strategies with a daughter with ADHD.
Contact Lori on Facebook @LoriBarnes
Tune in every Tuesday for fresh episodes on mental health, personal development, and parenting. contact: judy@judyarazoza.com
Nobody has time for cancer. This ultra-busy Mom managed her cancer journey with a strong dose of humor and faith and is now 6 years cancer-free. She calls herself a thriver, not a survivor. Some of the characteristics of being a thriving survivor will surprise you. Others will give you goosebumps.
For more information on the Pluta Angel Program to https://plutacancerfoundation.org/
For more information on the Guiding Eyes Program, go to https://www.guidingeyes.org/how-to-help/
->Tune in every Tuesday for a new episode on the Air Hug Community.
-> contact me here: Judy@Judyarazoza.co
Domestic violence is physical violence. and/or psychological, emotional, financial, or sexual abuse. October is Domestic Violence Awareness month. Our guest, Mary Whittier is the interim CEO of Resolve, whose mission is to deliver innovative, community-centered services that empower people to break the cycle of violence. call 585.425.1580, www.resolve-roc.org
Facebook: www.facebook.com/rRESOLVEroc
Twitter: www.twitter.com/RESOLVEroc
Instagram: www.instagram.com/RESOLVEroc
Linkedin: RESOLVE
->Tune in every Tuesday for a new episode on the Air Hug Community.
-> contact me here: Judy@Judyarazoza.com
2020 will be noted in history as an extremely challenging period. During this time most of us have experienced some level of being stuck. Maya Angelou calls this being 'parked.' Being parked is actually encouraging because we are still able to restart our engines and move forward. Listen to this short to-the-point episode aka [In a Nutshell] to see if you are parked...aka stuck, and get the tips to get unstuck.
Today's guest is a web designer who has worked from home for her entire career. She brings us wisdom and tips on creating boundaries to save our sanity, increase productivity, and tips for making working from home more enjoyable.
To learn more about Sky Stover, and her services, check out her website Skystover.com
Visit our Air Hug Community on Facebook
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Shrinking to love yourself never works. Statements and thoughts that are self-defeating are literal to our brain and if we are not careful, will leave us sad, angry, and disgusted. True self-content comes from loving yourself unconditionally. For more information on how to recover from self-defeating thought patterns check out this episode and my ongoing Instagram account. www.instagram.com/judyarazoza. Also, consider reading this book, "Love Yourself Like Your Life Depended on It" available on Amazon and where ever you buy books. by Kamil Ravikant
In episode 4 we get into a commentary about the dangers and the origin of the term 'fat talk' Fat Talk may possibly be a sign of another problem, Beauty Sickness. Beauty sickness is self-limiting for several reasons. For more information on these topics visit this article and this Ted Talk. For more information on eating and moving for your best health, visit www.judyarazoza.com
Alcohol has been around since biblical times and is a hugely popular topic with regard to fat loss. In this episode, Judy talks about the 5 ways that alcohol halts fat loss. Alcohol puts fat burning on hold. Alcohol is a disinhibitor. It supplies calories with zero nutritional benefits, and in fact, can hinder the performance of several vital organs. Alcohol is also responsible for diminishing testosterone levels leading to a sluggish metabolism and increased fat storage. Lastly, unfortunately, alcohol itself, is an appetite stimulant. The key to enjoying alcohol and minimizing fat gain is to learn what your ability is to moderate your intake so that you can meet your body composition goals. This is completely unique to each of us and must be addressed by paying attention to our habits and behaviors and the outcomes that result from them. This episode is in no way intended to diagnose or treat an alcohol addiction. for more information on alcohol addiction please go to www.AA.org.
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Our guest Jeanne Utter shares her story of how when she set out to lose weight (120 pounds) She unexpectedly found peace and serenity. She continues to keep it off for 10 plus years. Dessert never brought her peace but this way of life has. She dives into the benefits of quiet time. Her energy these days is also being put towards her faith and helping others. For more information contact www.Rochesterheritagesite.org
Follow Jeanne on Instagram at www.instagram.com/jeanneutter
The Air Hug Community is a place where we learn from stories about mothers and others on how to evolve as better humans. We talk about relationships, uplifting others, feeling sexy, and cultivating a mindset of worthiness. We even sprinkle in fitness and food. We are here to remember that everyone needs to know they are special and that when we 'do for others', it comes back to us more than we imagine possible. Find me on social media at www.instagram.com/judyarazoza,
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