Ultra Health and Wellness: Recent Episodes
Katherine Craig
A free podcast to help those improve their lives and be their best. Discussing topics ranging from diet, exercise, stress reduction and much more!
Have you ever noticed how many things get polarized? Probably more than you think. Do you find you are doing this to yourself?
Both are triggered by an negative emotion. So, how do we know the difference? Take a listen, I break it down
February is Eating Disorder Awareness month. Take a listen to hear my story. This is not intended for medical advice, but my anecdotal experience.
One of the challenging things with being an adult is actaully holding yourself accountable. We often times let ourselves slide because hey we are adults, right?
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Want to decrease stress? Stop giving poeple free rent in your head. I used to think it sounded easier than it was but I was wrong. Tips on how to get that person(s) and their action(s) out of your head so you can go on enjoying your life.
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Remember when we used to talk about who we wanted to be when we grew up? When did that stop? We find ourselves looking to make it through the day and really don't give any thought to the person who we want to become. We dig in here. So sit back, press play and take a listen.
Happy New Years! What does it mean to "Go All In" or "Be Fully Committed"?
Take a listen to see if you agree. Oh-BTW don't forget to get your FREE 30 minute discover session!
www.ultrahealthandwellnesscoaching.com
Does this sound like you??
There are many ways procrastination can present itself. Some examples are, strolling through social media, filling your time with minor and or meaningless tasks to put off the task that awaits, sleeping, and being easily distracted. This is just naming a few of them.
Those with an unhealthy relationship with food will use food to procrastinate, by putting the task at hand off until after one is done with eating a meal or snacking. I know this because I have been this person. As long as I was eating I wasn’t needing to do the task that was deep down making me feel uncomfortable. I was literally feeding my fear. Which didn’t help matters at all.
It's not much longer until the #NewYear. There is already talk about #NewYearResolutions. Let's start now. Take a listen to the reason of why you should start now, ESPECIALLY when it comes to gaining control on emotional eating.
Speaking of emotionally eating, have you taken advantage of your FREE 30 minute discovery session? If not, you totally should. I can get you to your goals and have you lovin' life.
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You know those 4-5 weeks between Thanksgiving and New Year's can be dangerous to your routines and healthy lifestyle journeys. Don't take a holiday from your routines this season.
How often do we try to conform to some set of rules that doesn’t truly fit who we are? Often we find ourselves doing things to fit into society normal or latest trends. We have a very black and white view of how things should be. When the truth is there is a LOT of gray and very little black and white in the grand scheme of this thing called life.Let me help you find your TRUE self. Take advantage of your FREE 30 minute discovery session.
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Thanksgiving is right around the corner. In light of the Thanksgiving day spirit I have seen some postings on social media where people are expressing gratitude daily for the month of November. I think this is great. I also think it would be great if we did this every single day. Gratitude is really the gift that keeps on giving. There are so many ways to express gratitude. Subscribe to the podcast where ever you get your your podcasts!
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Have you taken advantage of your free 30 minute discovery session? If not, what are you waiting for?? Email me for more details 1ultracoach@gmail.com
Love me some cardio, but lifting weights is one of the things that helped me reframe my mindset around exercise. Be sure to take advantage of your FREE 30 discovery session. Email me at 1ultracoach@gmail.com
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Have a burning question??? Send it to me!
Somebody just had a birthday!!
Yep, me and I am talking about my birthday resolutions. Do you do birthday resolutions?
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I am an introvert. I need down time to recharge, but when I start to get into my winter blues (no matter the season) I will recluse. Listen to how I can tell the difference on if I need a lil' rechargin' or if I am reclusing. And what to do about it if I am reclusing.
Be sure to subscribe!
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How to keep going when you feel like giving up. Our mindset has to change when it comes to failure. We are just figuring things out. Believe it or not each failure will get you one step closer to you goal. Take a listen and find out how.
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This podcast is a little controversial, but here we go. My sugar addiction led the way to my binge eater disorder. Take a listen.
Sound like you? Want some help?
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Email me at 1ultracoach@gmail.com
Don't forget if you haven't already taken adavantage of your FREE 30 minute discovery session.
One thing I believe most people struggle with is the longing to be accepted and have other’s stamp of approval. Through my eating disorder therapy, I realized one thing I struggled with was seeking the approval of others. Fanning the flame of my perfectionist tendencies. This made me feel stuck because at times I was not being true to myself with decisions I was making. We all know we will not make everyone happy. We will not gain everyone’s approval. I knew this, but yet I still thought I needed and could gain it. But guess what...I got over it and you can too. Take a listen.
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Ever feel like your emotions is a big tangle mess of yarn? Does guilt often complicate your emotions? Well, listen up my friends. This podcast is for you. I discuss how to untangle your emotions and how to help get rid of guilt.
With the change of leaves it makes me think about change all together. Do you ever feel like you need a change? Or you just don't feel like you are aligned with what you need? Or how do you even know? Well, take a listen, because I got your answers. Also, if you haven't taken advantage of your FREE 30 minute discovery session be sure to contact me!
Find me on FB or IG @ultrahealthandwellness
Email me at 1ultracoach@gmail.com
Have you ever looked at a person and thought he/she has it all together? They can do it all and be it all. Well, my friends I used to try and be that person and this is what I learned...
Tell me lies...sweet little lies...
We actually tell ourselves big lies and they are anything but sweet. One thing I barrier I had to overcome when sorting out my eating disorder was the feeling about "not being enough" or "not good enough". So, if this sounds like you, listen up.
Do you find yourself noticing you are really judgy of others? How about yourself? In this episode we take a deep dive on the reasoning and how to give yourself and others grace.
Wanna take advantage of your FREE 30 minute discover session? Contact me at 1ultracoach@gmail.com
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Age old question about which is better for you, weight training or aerobic exercise. I break down the importance of both! Take a listen. Your health deserves it.
Age old question about which is better for you, weight training or aerobic exercise. I break down the importance of both! Take a listen. Your health deserves it.
Millions of peopel are being scammed every single day. I was one for years. Are you one that is being scammed?
Why in the world do we feel so guilty when we provide self-care for ourselves?? Take a listen
Why do we feel so dang gulity on taking time for self-care activities? Take a listen and give yourself permssion to refill your cup.
How often does fear prevent us from doing things we want to do? I discuss how to move pass this and crush your goals.
Ever feel like you want/need a change, but having trouble finding the umph you need to get it done. I discuss ways to get pass that and have you sailing to your goals.
Struggling to get into an exercise routine? Not seeing the results you want? Women-fear of looking man-ish with weight lifting??
Take a listen!
Struggling with getting into the routine of exercise? Women are you scared of looking man-ish and avoid weights? Well, take a listen.
Be sure to follow me on IG and FB @ultrahealthandwellness
Heat, humidity, vacations and cook-outs oh my! These items can be throw your healthy intentions off track. Take a listen for tips on how to manage them!
Yep, I am recovered from an eating disorder. It took a while to fully evaluate my relationship with food and come to realize I did have a problem. If you are questioning your relationship with food, this episode is the one for you.
So, I reach 1 year of mediating daily recently. Can we say #proud?!? In this episode I discuss how I got into mediating. I literally went from barely-ever-once-in-a-blue-moon kind of mediating person to every morning and sometimes multiple times a day.
My favorite kind is tracendental meditation!
Give meditation a try. Also, always reach out to me with any questions 1ultracoach@gmail.com or on FB and IG @ultrahealthandwellness
Happy May! It's also Mental Health Awarenss Month. So, let's talk about some mental health hygiene.
The classic "I'll do it later" syndrome really kicks us in the knees this time of year. Listen for tips on how to stay clean, clutter-free and organized all year long!
Hey-remember your New Year's resolutions? How are you doing with them? If they have feel to the wayside, now is the PERFECT time to start back at them.
Goals are not meant to be a source of stress. Are yours becoming a source of stress? Take a listen to be able to feel a little grounded.
Are we talking about the same thing? Don't you love that first hit? Take a listen. I bet this will surprise you.
It's all over the place we don't even pay attention half the time we are doing this. Take a listen and see if this sounds like you.
Disclaimer:
This episode some many find triggering. It is also not shaming or guilting anyone. That's not how I coach, totally expressing my concern for our future.
Ok, folks. I must warn you...I get on my soapbox with this one. Take a listen about why we must be on our A game.
A short sweet episode on being nice to yourself. Less than 10 minute nugget of knowledge.
Where you one of the statistics on Jan 17? Feeling a little or a lot burnt out? Take a listen.
Health coaches are pretty new. Let me tell you how I can help you and also tell you how to get wealth.
Let's make this year great. Here is some tips on how to make the year great. Also, be sure to get your FREE 30 minute discovery session.
Ultrahealthandwellnesscoaching.com
A very special guest on this week's episode. Vinnie Tortorich has trained celebrities and is the author of Fitness Confidential. He has a podcast named Fitness Confidential as well. We go long forum about Zone 2 and the benefits. Be sure to take a listen. You will gain so much knowledge.
To check Vinnie out be sure to visit his website, vinnietortorich.com
Wanna know the best gift you can give yourself? Take a listen. Best of all it's free AND let's you in on something else that is FREE.
Do you ever find yourself never happy? You may be causing your own unhappiness. Take a listen.
We are our own worse critic. Well my friends, it is time to put down the bat. Listen up!
The Keepin' Sane During The Holidays Collection continues. This episode dovetails nicely with the previous one, Don't Fall Into The Trap! If you haven't listened to it yet, do it! But you don't have to in order to get benefits from this one.
Gotta love the back handed compliments right? Here's how to manage the season full of them!
Thanksgiving is just around the corner. We have a whole day of being thankful, but we should embrace it every day. Why? Well, take a listen to find out.
Men this is the episode for you! No need to take supplements to increase your testosterone, I have your answer in THIS podcast!
Candy is everywhere! Listen to this week's episode on getting high on sugar and how to not over indulge during the oh-so-sweet season!
Days are getting shorter and nights are getting longer. This episode I talk about how I keep my winter blues away. Take a listen. You won't regret it.
This episode discusses the latest published guidelines from American Cancer Society and World Cancer Research Fund/American Institute for Cancer Research.
You may think you know what self-care is, but there is more to it. Take a quick listen to understand what really is self-care!
The weather is great! It is time to take advantage of the near perfect weather. Fall is the new New Year's for resolutions. What's yours? Not sure where to start? No probs. Take a listen.
As humans we get very hung up on weight and BMI. Take a listen if you are fretting. I got the true ways to measure good health.
Ever feel like you are in a rut, but don't know how to get out. Check out this week's episode and take advantage of the FREE offer.
Willpower gets way too much credit these days. Ever feel like you just can't think leading you to all the wrong choices? Take a listen to this week's episode to hear about the culprit and how to prevent. #Yourhealthdeservesit
I just want to give a little warning I get on my soapbox with this episode. After reading the "latest body trend" I thought my mind was going to explode. Listen to this week's episode to why you want to avoid this trend and what to make as a goal instead!
We are all going to age. We can't stop it. Listen to the benefits of exercising while aging.
Also links to the episodes as promised
https://anchor.fm/katherine-craig/episodes/The-Power-of-Protein-e1lojat/a-a87sl6u
https://anchor.fm/katherine-craig/episodes/Sarcopenia-e134sj4/a-a1pm7o
Boy our food has changed over the past 50+ years. So has our health stats. Take a listen to hear how the ultra-processed foods are impacting our health.
Here are the the links to the articles I mentioned here and here.
No matter what camp you are in either Camp-Keto or Camp-Vegan one thing we all can agree on is protein. Make sure to tune in to listen to why it is SO important.
Do you ever feel fed up with your best laid plans going out of the window? Feel as if you cannot get out of an unproductive cycle? Take a listen.
Doesn't it feel good to be pissed off all the time? Who doesn't love to feel anxious and depressed with high blood pressure. Listen here for the antidote.
This episode talks about why support systems are PRICELESS and also why connection is such an important part of our life.
It's June. Do you know where your goals are? Do you need to pivot your goals. Never ever give up on yourself.
Your heart rate will increase. You may even sweat a little or a lot. Listen here for the benefits of getting it on daily.
May is Mental Health Awareness Month. Depressed? Anxious? Listen to this episode. It's not your fault!
Nearly 3 million in the US are diagnosed with fatty liver disease each year. This episode discusses ways to help this.
Not intended for medical advice
Ever wonder why you feel sick to your stomach when you experience something bad? Listen to this episode to learn about our brain-gut connection with special guest Courtney Schempp.
This episode we discuss why we need to ditch the clutter and become more organized (well at least organized).
With inflation being 8.5% healthy eating can seem impossible. Fear not and take a listen to this week's episode.
April is Finance literacy month. In this episode we discuss the basics to building a secure financial future.
Wanting to get yourself into an exercise routine? Want to practice mindfulness? Get outside. Listen to this week's episode to here why now is the time.
We go DEEP folks in this one. Do you feel like you don't really know who you are? This is a great episode for everyone at every age (looking at you teenagers).
Questions? Contact me here.
So hard to believe we are coming to the second quarter of the year! Do you have goals made for April 1- July 1? I do! Listen to check mine out. Also check out the FREE offer inside.
There is science behind positive affirmations. In this episode I take a dive into how and why it works. Please the perks of affirmations.
Getting grounded is a wonderful thing we can do for ourselves. No, I am not talking about the punishment we experienced as a kid/teenager.
As promised! This is the link to what I LOVE to use.
Do you know the difference between ketosis and ketoacidosis? They are not the same thing and so many people have them confused. If you are one of them please listen here to learn the difference.
Nature offers so many benefits. Taken a listen to find out what they are.
Wanna be outside, but don't know where to go? Check out this website https://www.nps.gov/findapark/index.htm
Ever feel achy and having deep muscle pain? It could be your fascia. Listen here for more info. Less than 15 mins but lots of little nuggets of information!
Learned Helplessness is out there. Do you know how it affects you? Can you spot it? This week's episode we discuss what it is and how to combat it. Take a listen!
You may think you know, but do you really know? Exercise has so many benefits. We pay good hard earned moolah for benefits we can get with FREE exercise. Take a listen, because 15 minutes is not a lot of time and your health deserves the benefits of exercise.
It's that time of the year. Everything is out. Flu, cold, COVID, and Nora Viruses. Listen here to keep your immune system strong.
Well, folks 2022 has started with a bang on the east coast. Many of us went without power. It's easy to just throw in the towel. Let's not do that. Listen here to regroup and get your goals.
The first few days of the new year we are filled to the brim with motivation. As time goes on for many the motivation starts to dwindle. Listen her to keep your motivation going.
New Year's is right around the corner! Time for making goals and resolutions. Listen here to understand why goals matter AND how to set them.
Need some help? Contact me for a free 30 minute session. Click here
Adults have a negative bias but it can be beneficial at times. Other times it can be down right annoying. This episode discusses ways to start seeing the brighter side of things.
As mentioned in the episode Shawn Anchor a must to check out! https://youtu.be/GXy__kBVq1M
Seasonal Affective Disorder effects so many. Are you suffering from it? Here is just a little information to help.
Not intended for medical advice
Check out this link to watch the interview with Georgia Ede, MD https://www.youtube.com/watch?v=lhVkxvgaJxk
This week's blogpost spoke about a Bull named Grace. This podcast follows up on how to take the journey. Missed the blogpost? No worries. Just click here.
Listen hear to see if HIIT and Intermittent Fasting is right for you!
This episode is not intended for medical advice on diet and exercise.
Does the week after the time changes always seem like a struggle getting yourself back in a routine? Well-check out this week's podcast episode.
Sugar does more than just us cavities. Check out this episode.
Make sure to listen to this mind blowing podcast from The Food Junkies https://www.foodjunkiespodcast.com/episodes/episode-38-dr-michael-goran-and-dr-nicole-avena-encore
If you want a good read check out Salt, Sugar, Fat: How the Food Giants Hooked Us by Michael Moss
Oh the juggling act. Listen here receive tips to help master the balancing act. No juggling skills required.
There are patterns EVERYWHERE. Are your patterns and routines leading you down the wrong route?
What are your 4th quarter goals? Clueless? No worries. Just listen up.
Here is the link to the blog post mentioned in the podcast
https://www.ultrahealthandwellnesscoaching.com/post/christmas-sugar-train
Is your week normally chaos? Take a listen to hear 5 simple steps to master your week ahead.
Something new for the week! A quick guided mediation to help relax. Try it out and let me know how you like it!
A trap we often fall into that harms not only us but our youth.
https://www.ultrahealthandwellnesscoaching.com/post/dieting-doesn-t-work
Do you really know yourself? Do you know what your values are?
If you want a list of values, email me with Values in the subject line at 1ultracoach@gmail.com
In this episode we debunk 5 health and fitness myths ranging from building muscle, depression, and more!
This episode gives you the perks of mindfulness and meditation. It also provides you with examples of each!
In this episode it discusses how to really feel your emotions to be able to enjoy the happier events in your life
Not intended for medical advice
A FB Live Recap of questions concerning depression and anxiety and a little more!
In this week's episode we discuss the importance of non-scale victories. Do you know all the ones we talk about?
The FB live event recap is out!
Diabetic? Take a listen. Hidden sources of "sugar" revealed.
Get your drink on...water that is. How to increase your H2O
And more!
In this episode we discuss the link between anxiety, depression and excess weight is. Can you guess? It may just surprise you!
Exercising in the heat with Fido and recommendations
The need to research "scientific studies" (why one year eggs are bad for you and the next year they are great!)
When is the best time to weigh
In this episode we discuss obvious and not so obvious self-sabotaging behaviors and how to over come them. Stop self-sabotaging and start succeeding!!
Does drinking water really help weight loss?
How to get into a morning exercise routine when you are not a morning person!
How much exercise to get
It is time to take our lives back and stop using the pandemic for an excuse for unhealthy lifestyle habits.
On this podcast we discuss what is motivation, types of motivation and techniques to get and maintain motivation.
In this episode we discuss what a health coach is and how a health coach can propel you towards your goals.