Direction Not Perfection: Recent Episodes
Lindsey House RD
Do you know what you need to do, but just need to do it? Do you constantly feel like a failure when you can't do everything well? Do you wish you had someone to just hold your hand and gently guide you on your journey to health?
From FBI to Food Freedom: How Holly Cracked the Code on Emotional Eating
After spending years tracking spies as an FBI counterintelligence agent, Holly never imagined her greatest investigation would be into her own relationship with food.
Despite being a health coach, she was secretly struggling—battling emotional eating, stuck in diet culture, and carrying a heavy load of shame. That is, until she realized that the same strategies she used in national security—identifying patterns, anticipating behavior, and neutralizing threats—could help her crack the emotional eating code, too.
Now, Holly helps high-achieving midlife women break free from emotional eating and rebel against the toxic rules of diet culture. Her signature 3-Step Process—See It, Stop It, Shift It—combines neuroscience with counterintelligence principles to help women finally feel in control, without relying on willpower or restriction.
In this episode, we cover:
🔍 Holly’s story: From the FBI to feeling unhealthy as a health coach
🧠 The top 3 myths women believe that are keeping them stuck in food shame
💡 Her science-backed strategy to rewire emotional eating patterns
🔄 Why willpower doesn’t work—and what actually does
🚫 How to ditch diet culture and still feel your best
Holly’s been featured on major platforms and top podcasts for a reason—her approach is bold, brain-based, and refreshingly real.
Want Personalized Health Coaching?
• Book a Free 1:1 Call → https://calendly.com/houselifestyles/podcast-or-member-consult
• FREE Meal Planning Guide → https://pages.lindseyhouse.net/free-guide
• Join the Direction Not Perfection FB Community → https://www.facebook.com/houselifestyles
About Your Host, Lindsey House:
I’m a dietitian, personal trainer, and accountability coach helping individuals break free from all-or-nothing thinking and create sustainable wellness habits.
Website → https://www.healthaccountabilitycoach.com
Facebook → https://facebook.com/houselifestyles
More Wellness & Mindset Videos:
• Emotional Healing with Margie Odom: https://youtu.be/3L1VRGnWdJU
• Why Do We Self Sabotage? | Dr. Eliza Kingsford: https://youtu.be/pe6b2kgdeNc
• Too Much On Her Plate | Dr. Melissa McCreary: https://youtu.be/PMeMSknHei0
👍 Like this episode? Hit the like button, subscribe, and turn on the bell for weekly wellness wisdom!
💬 Question for You:
Do you struggle with Emotional Eating? Have you lost hope that you will ever be able to change?
Ever feel like your brain has 47 tabs open... and none of them are loading? In this episode, we’re digging into the chaos of modern-day overwhelm, how perfectionism sneaks onto your to-do list, and why your future-focused thinking might be making you miserable. We’ll show you how to quiet the noise, close a few mental tabs, and find actual peace—without needing a productivity app or a personality transplant.
🎙️Today we’re diving into something most of us carry quietly but constantly: overwhelm. Whether it’s the pressure of too many choices, the belief that we’re not capable, or the mind-numbing loop of “what if” thinking, overwhelm can leave us feeling stuck and burned out.
But here’s the truth—overwhelm isn’t just about what’s happening around us. It’s about what’s happening within us.
🔍In this episode, we’ll explore:
✔️The hidden mental traps that fuel overwhelm
✔️How mindfulness can shift your perspective in real time
✔️Why burnout often ties back to core beliefs like “I’m not enough”
✔️How perfectionism might be quietly running the show
✔️Two underrated tools: narrowing your choices + expanding your time
✔️Tangible ways to calm the chaos and take back control—without needing to do more
Learn more about Dr. Bruce and her work:
Website: www.drlauriebruce.com
Email: drlaurie@drlauriebruce.com
🎁 FREE Guide: "Five Steps to Finding Calm in the Chaos" → https://www.drlauriebruce.com/findingcalm
📌Want Personalized Health Coaching?
• Book a Free 1:1 Call → https://calendly.com/houselifestyles/podcast-or-member-consult
• FREE Meal Planning Guide → https://pages.lindseyhouse.net/free-guide
• Join the Direction Not Perfection FB Community → https://www.facebook.com/houselifestyles
📌About Your Host, Lindsey House:
I’m a dietitian, personal trainer, and accountability coach helping individuals break free from all-or-nothing thinking and create sustainable wellness habits.
Website → https://www.healthaccountabilitycoach.com
Facebook → https://facebook.com/houselifestyles
More Overwhelm & Stress Videos:
•Therapy & Boundaries | Self-Care for Caregivers | Dr. Laurie Bruce
👉 https://youtu.be/U5-_4cAASWc
• Why Do We Self Sabotage? | Dr. Eliza Kingsford
👉 https://youtu.be/pe6b2kgdeNc
•Busy Women Struggling with Weight Loss | Fat Loss Simplified - with Bryce Hamilton
👉https://youtu.be/XG_x9-_CwBU
👍 Like this episode? Hit the like button, subscribe, and turn on the bell for weekly wellness wisdom!
💬 Question for You: where are you experiencing overwhelm in your life?
Have you ever felt like you're doing all the right things—eating better, sleeping more, maybe even exercising—and still not getting the results you hoped for? You’re not alone. The truth is, healing and change aren’t just about willpower or discipline… they’re about the whole picture.
In today’s episode, we’re digging into some powerful truths:
👉 How stress and trauma—yes, even the little “everyday” ones—accumulate in our bodies and impact our health
👉 Why a fixed mindset can quietly sabotage progress, and how functional medicine supports a growth mindset approach to healing
👉 How lifestyle choices can actually turn on or off certain genetic tendencies
👉 And most importantly: the hope that we CAN change. We can rewire our brains, reshape our habits, and create new outcomes—starting with the way we think.
We like to believe we’re rational beings who occasionally feel… but the truth? We’re emotional beings who sometimes think.
And if we don’t understand how emotions, beliefs, hormones, rest, diet, and detox are all connected—we stay stuck.
So if you’ve been wondering why certain things used to work but no longer do… or how to start feeling better from the inside out… this conversation is for you.
The solution isn’t one thing—it’s many things. And it starts with understanding the full story.
✔️Want Personalized Health Coaching?
• Book a Free 1:1 Call → https://calendly.com/houselifestyles/podcast-or-member-consult
• FREE Meal Planning Guide → https://pages.lindseyhouse.net/free-guide
• Join the Direction Not Perfection FB Community → https://www.facebook.com/houselifestyles
📌About Your Host, Lindsey House:
I’m a dietitian, personal trainer, and accountability coach helping individuals break free from all-or-nothing thinking and create sustainable wellness habits.
Website → https://www.healthaccountabilitycoach.com
Facebook → https://facebook.com/houselifestyles
More Wellness & Talk on Root Cause Videos:
• Hormone Optimization and Brain Health: https://youtu.be/wGbJXizKxvs
• Why Do We Self Sabotage? | Dr. Eliza Kingsford: https://youtu.be/pe6b2kgdeNc
• Gut Directed Hypnotherapy: https://youtu.be/53VANCowOFA
👍 Like this episode? Hit the subscribe button and never miss an episode
💬 Question for You: do you believe that you still have the ability to change?
What if improving your microbiome could help manage, or even prevent, chronic health conditions?
Today's Guest is a board-certified functional health coach, founder of 9 Arms of Wellness and author of the book "Flourish From Within: Feed Your Gut for Lifelong Health (releasing this June!)
Resources & Links:
The Flourish From Within Book → https://www.9armsofwellness.com/flourish-Preorder
Anu Simh on Instagram → https://www.instagram.com/9armsofwellness
So many people today are struggling with chronic health conditions—heart disease, diabetes, even mental health challenges—and often feel stuck or overwhelmed when it comes to finding lasting solutions. But what if I told you your gut health might be playing a bigger role in all of this than you realize? And better yet—what if improving your microbiome could help manage, or even prevent, some of these issues?
Today’s episode dives into exactly that: how rebalancing your gut—not restrictive dieting—can be a powerful, science-backed path to healing. We’re talking about the microbiome’s incredible influence on everything from metabolism (yes, metabolism!) to mental clarity.
And I have a feeling many of the women listening are already nodding their heads thinking, "Yes please, let’s talk metabolism and clarity!"
Want Personalized Health Coaching?
• Book a Free 1:1 Call → https://calendly.com/houselifestyles/podcast-or-member-consult
• FREE Meal Planning Guide → https://pages.lindseyhouse.net/free-guide
• Join the Direction Not Perfection FB Community → https://www.facebook.com/houselifestyles
About Your Host, Lindsey House:
I’m a dietitian, personal trainer, and accountability coach helping individuals break free from all-or-nothing thinking and create sustainable wellness habits.
Website → https://www.healthaccountabilitycoach.com
Facebook → https://facebook.com/houselifestyles
More Wellness & Gut Microbiome Videos:
• Unlocking Your Power from Within: https://youtu.be/3iCZhfa7usg
• Why Do We Self Sabotage? | Dr. Eliza Kingsford: https://youtu.be/pe6b2kgdeNc
• Gut Directed Hypnotherapy: https://youtu.be/53VANCowOFA
👍 Like this episode? A review and rating is ALWAYS appreciated!!
💬 Question for You:
Have you ever taken a food sensitivity test?
HERE is your FREE audiobook and Journaling prompts!
Want Personalized Health Coaching?
• Book a Free 1:1 Call → https://calendly.com/houselifestyles/podcast-or-member-consult
• FREE Meal Planning Guide → https://pages.lindseyhouse.net/free-guide
• Join the Direction Not Perfection FB Community → https://www.facebook.com/houselifestyles
————————————————————
Welcome back! When you’re 330 episodes into a podcast, sometimes it’s powerful to revisit where it all began—the heart behind Direction Not Perfection. What has kept this passion going strong for over five years? Growth—yes—but more importantly, consistency in the message:
We are turning away from diet mentality and moving toward sustainable, lasting health—both physical and mental—while learning to love and accept ourselves right where we are.
One of the foundational concepts I teach—and what inspired the title of my book Direction Not Perfection—is exactly that. I wrote the book because I kept having the same meaningful conversations with clients in my hospital job (fun fact: I worked in both surgical and non-surgical weight loss). These conversations deserved a place to live, so others could benefit too.
So what is diet mentality? It’s the belief that the next strict plan will be the magic fix. It’s the “I’ll just get super strict for a few months” mindset. And while that might work short term, it’s not sustainable. And if it’s not sustainable, it’s not success.
Long-term success—the kind that’s still sticking with you when you’re 80—requires sustainable strategies. It means doing the deeper work. It means discovering what you enjoy when it comes to movement and nutrition—not what someone else tells you to do.
This is about mindset, resilience, and consistency. The change is in the show up.
A quick recap of today’s key takeaways:
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Turn away from diet mentality – There’s a better, more sustainable path that ends the yo-yo cycle.
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Eyes on your own paper – This is your journey. Trust it.
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Redefine success – Sustainable progress starts with shifting expectations and building confidence through small wins.
If this message resonates with you, I’d love to invite you into our Direction Not Perfection: Real Weight Loss for Women After 40 private Facebook community. You’ll find free tracking worksheets on my website to help you start practicing different ways to measure progress.
Until next time—cheers to health, happiness, and showing up for yourself.
———————————————————-
About Your Host, Lindsey House:
I’m a dietitian, personal trainer, and accountability coach helping individuals break free from all-or-nothing thinking and create sustainable wellness habits.
Website → https://www.healthaccountabilitycoach.com
Facebook → https://facebook.com/houselifestyles
More Wellness & Mindset Videos:
• Emotional Healing with Margie Odom: https://youtu.be/3L1VRGnWdJU
• Why Do We Self Sabotage? | Dr. Eliza Kingsford: https://youtu.be/pe6b2kgdeNc
• Too Much On Her Plate | Dr. Melissa McCreary: https://youtu.be/PMeMSknHei0
🎙️ The Pulse Cure: What Your Heart Rate Variability Says About Stress, Resilience, and Health
Key Takeaways from This Episode:
► What Heart Rate Variability (HRV) really is—and what it isn’t
► How HRV can be used to monitor stress, recovery, and overall well-being
► Why The Pulse Cure is changing how we think about resilience
► The connection between HRV and inflammation, immune strength, and longevity
► Simple ways to start measuring and improving your HRV today
What if one simple, affordable, and portable tool could help you track your stress, understand your body’s limits, and even improve your immune resilience?
In today’s episode, I’m joined by the author of The Pulse Cure—a groundbreaking book that explores the powerful science of Heart Rate Variability (HRV) and how it can transform the way we approach health and wellness.
Together, we unpack what HRV is, why it matters, and how you can use this often-overlooked data to support a healthier, more balanced life. From reducing inflammation to improving recovery, HRV offers real-time insights into how your body is coping—and what it needs to thrive.
Whether you're navigating burnout, chasing peak performance, or simply want to feel better in your day-to-day life, this conversation bridges the gap between science and practical self-care.
📌More Expert Talks on Healthspan (vs Lifespan):
The Science of Purpose: How living with Meaning Boosts Health and Longevity – with Dr. Rozanski👉 https://podcasts.apple.com/us/podcast/the-science-of-purpose-how-living-with-meaning/id1448712163?i=1000699148618
A Comprehensive Health Model: No Debate, Just The Body’s Testimony 👉 https://podcasts.apple.com/us/podcast/a-comprehensive-health-model-no-debate-just-the/id1448712163?i=1000671783516
💬 Have questions? Let’s continue the conversation! Drop a comment below 👇 ✨
Follow Dr. Torkil Faero:
Website: https://thepulsecure.com Instagram: https://www.instagram.com/dr.torkil?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==
📞 Want Personalized Health Guidance? Book a Free 1:1 Call → <
Want to stop drinking, binging, overspending—or whatever habit you wish you had more control over?
What if the key to real, lasting change is something as simple (and powerful) as breathwork?
I know, I know—we’ve been breathing our whole lives. So how could this possibly be the game-changer?
Our guest today says it’s not that we breathe—it’s that we’ve never used our breath intentionally. And that difference might be what’s been missing in your journey toward healing.
We dive into breathwork, but we also go deeper: Have you ever asked why you numb out with food, alcohol, shopping, or scrolling?
Not just surface-level reasons—but the real root causes. What if that nightly glass of wine isn’t just about stress, but about grief, disappointment, or feeling stuck in life?
What if your habits are quietly helping you avoid loneliness, conflict, or painful self-reflection?
Today, we’re exploring the neuroscience of change, the habits we lean on to cope, and how small intentional shifts—like breathwork—can open the door to a different life. You're not a lost cause. (Yes, I say that a lot—but maybe this time, you’ll finally believe me 😊.) So take a deep breath. Let’s learn, grow, and breathe through this together.
Key Takeaways from This Episode:
► Stop drinking with breathwork
► Addressing deep-rooted causes
► Reset and rewire the nervous system to heal from alcohol dependency
► How to create new habits and change your lifestyle with neuroscience
📌More Expert Talks on Living a Drink Less Lifestyle:
Ditching alcohol will revolutionize your life – with Karolina Rzadkowolska 👉 https://podcasts.apple.com/us/podcast/ditching-alcohol-will-revolutionize-your-life-with/id1448712163?i=1000648462004
Unveiling The Connection Between Reduced Eating & Alcohol Consumption -with Dr. Sherry Price 👉 https://podcasts.apple.com/us/podcast/unveiling-the-connection-between-reduced-eating/id1448712163?i=1000646642974
💬 Hav
🧠 Mindset Shift for Progress: Comparison & Comfort Zones
--------------------------------------------------- This week, let’s talk about two powerful forces that can either hold us back or propel us forward on our weight loss (and life) journey: comparison and comfort zones.
🚫 Ditch Comparison, Embrace Inspiration It’s easy to fall into the trap of comparing ourselves to others—but this mindset often leads to frustration, not progress.
Instead, try this shift: let others inspire you, not define you. The only truly helpful comparison? You vs. You.
Ask yourself: Am I doing better than yesterday? That’s growth. Use awareness, not judgment. Every person’s journey can offer a lesson—not a reason to feel less than.
And don’t forget to celebrate your wins, no matter how small.
Yes, breaking free from comparison mode takes time. There may be hidden barriers, like unrealistic expectations or unkind self-talk.
So here’s a powerful question to reflect on: "Could I like me now?"
🌀 Reframe Your Comfort Zone
Growth doesn’t happen in the familiar. Real change only begins when we venture beyond what’s comfortable. But instead of “leaving” your comfort zone, think of it as expanding it—bit by bit.
Each time you stretch yourself, you widen your zone of confidence, ease, and capability.
Takeaway: Your journey is uniquely yours. Use your past self as a benchmark, view others as guides, and expand your comfort zone one bold step at a time.
💬 Your Action Step This Week:
Ask yourself:
-
Who inspired me this week (without making me feel less)?
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What is one small step I can take to stretch my comfort zone?
Then take that step—you don’t have to leap, just move. You've got this. Until next time, keep going—one powerful mindset shift at a time.
Follow Robin Sacks: www.robinjsacks.com LinkedIn - @RobinSacks
IG - @RobinSacks
Book - "Get Off My Bus"
--------------------------------------------------- Follow Direction Not Perfection:
Podcast: https://www.healthaccountabilitycoach...
Website: https://www.healthaccountabilitycoach...
Tired of the dieting roller coaster? Struggling to lose weight and keep it off—without sacrificing your favorite foods or spending hours in the gym? Feeling stuck, despite trying different workouts and diets? Frustrated that no matter how much cardio you do, the stubborn fat won’t budge?
Fat Loss Simplified Coach, Bryce Hamilton, shares his powerful story to success. Now, Bryce helps busy women who are sick of struggling with their weight... FINALLY LOSE THE WEIGHT!
NO GIMMICKS, NO EXTREMES, Just real strategies to help you feel strong!
This episode is for you if:
► You've been inundated with poor weight loss messaging & now feel like YOU ARE the failure
► You've struggled with yo-yo dieting
► You want to make sustainable health changes
► You're tired of restriction and guilt around food
► You're curious how mindset meets metabolism
► You've come to realize that it's not just about eating less and exercising more
What You’ll Learn:
Body composition matters!
Why balance is better than restriction
How the feeling of failures can actually lead to your ultimate success
The role of mindset in sustainable health
📌About Bryce Hamilton:
Bryce, Head Coach at Holistic Habits Coaching. It wasn't long ago that Bryce was working 80 hours a week as a school teacher, but even though his students loved him and they were crushing it in the classroom, he struggled to find time for his own health and fitness.
Thankfully, Bryce found a way out 12 years ago as he discovered unique ways to help high-achievers like himself achieve a lean, athletic physique, even with their busy schedules and limited time.
Over the past 12 years he developed a gift for helping high-achieving men and women cultivate the habits to attain and sustain their dream physique, while living a life that they love.
✨Connect with Bryce:
🎙️ Podcast: https://podcast.holistichabits.fit/
🌐Website → https://holistichabits.fit/
Instagram → @rbryce_hamilton
🔗 Resources from Lindsey House – Host of Direction Not Perfection:
→ Book a FREE Coaching Call:
Can you imagine ordering a salad with a side of fries and feeling confident you are working toward your greater health & weight loss goals?
Jenn provides insight to the way off the 'roller coaster'. The excitement of shedding pounds. The disappointment of gaining them back. Deprivation as a way of life. Dieting is a merry-go-round…minus the fun.
Whether this describes you or someone you care for (friend, family member, child, patient, client), it’s a real issue for too many of us today.
Yo-yo dieting reveals a terrible reality: most Americans are alarmingly misinformed about what to eat, when to eat, and how to get healthy.
✨In this inspiring episode, Health Coach Jenn Trepeck shares tips like:
► Why you can't outrun your fork
► How Willpower is a refillable cup, you just are not refilling it
► Muscle dictates metabolism
► protein and fiber after every meal makes removing fat, no big deal
** About Jenn Trepeck:
Jenn Trepeck has been described as a "force of nature" in the wellness space. She’s been recognized as one of Podcast Magazine’s 40 under 40, nominated for the 2022 International Women’s Podcast Award for Visionary Leadership, and won Ear Worthy’s first Independent Podcast Award for Best Health Podcast and Best Independent Podcast in 2024.
She is an Optimal Health Coach, Podcaster and Business Consultant. After graduating from the University of Michigan Ross School of Business, Jenn founded Better Life Now LLC while working full time in hedge funds.
After over a decade of coaching clients, Jenn started Salad with a Side of Fries Podcast to help pay it forward and reach a larger audience to teach the nutrition education we are all supposed to know but no one ever taught us.
In addition to coaching clients individually or in small groups, Jenn implements revenue generating wellness programs in doctors' offices, salons and spas to further expand impact and help change the state of healthcare as a Certified GoTrim Lifestyle Coach and Consultant with nutraMetrix Custom Health Solutions. Jenn is typically working out at Physique57, discovering hidden gem restaurants in NYC or traveling to spend time with friends and family.
🔗 Learn More from Jenn Trepeck:
🌐 Website: https://asaladwithasideoffries.com/
📸 Instagram: https://www.instagram.com/saladwithasideoffriespod/
🔔 More from Lindsey House – Host of Direction Not Perfection:
Book a FREE 1:1 Coaching Call → https://calendly.com/houselifestyles/podcast-or-member-consult?back=1&month=2025-04 <
Our guest today talks about how she no longer believes that ‘relaxation’ is hot baths, massages or getting our nails done. Instead, relaxation is the deep, deep knowing that ALL IS WELL with our finances.
Key Takeaways from This Episode:
► How to recreate a relationship with money from the inside out and step into a world of financial overflow
► How to live blissfully and abundantly
► Is it possible to create wealth without compromising our health, wellness and/or happiness?
► How 'healing' our finances might heal our trauma and be the missing puzzle piece to ultimate health!
Money Coach, Hanna Bier, works with ambitious women from around the world to recreate their relationship with money from the inside out and step into a world of financial overflow.
Known as the founder of Money Bliss and author of her new book, Wealth From Within, Hanna has led tens of thousands of private and group sessions and has helped hundreds upon hundreds of clients join her in living blissfully and abundantly.
She spent seven years trying to answer the question: Is it possible to create wealth without compromising our health, wellness and/or happiness.
Can we actually create abundant lives while living a life of joy?
Happily, the answer is a resounding YES. And this is the work she now does with clients.
Learn More from Hanna Bier:
► Free Gift: 100 Ways to Make More Money Right Now: hannabier.kit.com/more-money
► Free Gift: The 10 Min Wealth Creation Ritual https://www.hannabier.com/wealth
► Hanna's new book: Wealth From Within: https://www.hannabier.com/book
► Website: https://www.hannabier.com/
► Instagram: https://www.instagram.com/hannamoneybliss/
📌More Expert Talks on: Building HEALTHY & WEALTHY Habits:
Direction Over Perfection: Building Healthy AND Wealthy Habits– Financial Planner, Joseph Okaly👉https://youtu.be/cKxjCeMx03c
Financial Direction Not Perfection - with Financial Advisor, Joe Okaly👉 https://youtu.be/dG0ufQcyvXE
What Healthy Looks Like On the Inside - with Hadriana Leo 👉
When you lose weight, do you borrow a new identity ONLY to give it back when the diet or program stops?
Featuring Joe Hoye, Owner of Diet Detox Did you know that women start losing muscle mass as early as their 30s, and it accelerates after 50?
In this episode of Direction Not Perfection, health and fitness expert Joe Hoye shares why strength training is crucial for women’s health, metabolism, and longevity.
Joe breaks down common myths about fitness, explains how to fix your metabolism, and reveals why small, sustainable changes are the key to long-term success.
Whether you’re new to exercise or looking to level up your routine, this episode is packed with practical advice!
🔹 Win 3 Months of FREE Coaching with Joe Hoye! Apply Here: 👉 https://giveaway.hoyefit.com/direction
🔹Fix Your Fat Loss Quiz: quiz.hoyefit.com 🔹Get $50 off your 4 week challenge using code DIRECTION: challenge.hoyefit.com
Learn More from Joe Hoye:
► Apply for 1:1 coaching: https://info.hoyefit.com/widget/booki
► Fix your metabolism: https://dietdetox.hoyefit.com/
► Free support group: facebook.com/groups/newtritionapproach ► Website: www.hoyefit.com
► Instagram: https://instagram.com/hoyefit ► Facebook: https://facebook.com/joe.h.hoye
► TikTok: https://tiktok.com/@hoyefit
📌More Expert Talks on: Taking Control of Your Wellness Journey:
Why ALL Women Should Be Weight Training👉https://podcasts.apple.com/us/podcast/why-all-women-should-be-strength-training-with-owner/id1448712163?i=1000680248382
Change Your Habits, Change Your Life - with Chief Habit Scientist, Tamsin Astor PhD👉 https://podcasts.apple.com/us/podcast/change-your-habits-change-your-life-with-chief-habit/id1448712163?i=1000684397883
💬 Have questions? Let’s continue the conversation! Drop a comment below 👇
About Direction Not Perfection Hosted by Lindsey House, a dietitian, personal trainer, and accountability coach, this podcast helps you ditch perfectionism and take action toward a healthier, more fulfilling life.
Key Takeaways from This Episode:
► Choose your hard
►You can't heal a body that you hate
► Suffering is a choice - we can heal
► Comfort is the only thing standing in the way of a life free of suffering
► Living in truth vs living in trauma Watch now and take control of your health!
📌More Expert Talks on:
Health on Purpose - Taking Control of Your Wellness Journey: The Science of Purpose | How living with Meaning Boosts Health and Longevity👉 https://podcasts.apple.com/us/podcast/the-science-of-purpose-how-living-with-meaning/id1448712163?i=1000699148618
Change Your Habits, Change Your Life - with Chief Habit Scientist, Tamsin Astor PhD👉 https://podcasts.apple.com/us/podcast/change-your-habits-change-your-life-with-chief-habit/id1448712163?i=1000684397883
💬 Have questions? Let’s continue the conversation! Drop a comment below 👇
✨ Follow Jennifer Kenney-Smith:
Instagram: @jksyoga_coaching
YouTube: @jksyoga8302
📞 Want Personalized Health Guidance?
Book a Free 1:1 Call → https://calendly.com/houselifestyles/podcast-or-member-consult?back=1&month=2025-03/
Download Your FREE Stress-Free Meal Planning Guide → https://pages.lindseyhouse.net/free-guide
Join Our Supportive FB Community → https://www.facebook.com/houselifestyles
Meet Your Host, Lindsey House!
I’m Lindsey House, a dietitian, personal trainer, and accountability coach, helping individuals break free from perfectionism and build sustainable health habits. Let’s transform your health together!
Website → https://www.healthaccountabilitycoach.com Facebook → https://facebook.com/houselifestyles
weightlosstips #mindsetshift #directionnotperfection #healthyhabits #sustainableweightloss #womenshealth #traumarecovery
Topics Covered:
-Navigating the fear of weight regain and the pressure of keeping up with consistent efforts.
-A reflection on the concept of “Pura Vida” learned from a Spring break trip to Costa Rica—enjoying life and letting go of stress.
-The importance of "embodying" your new identity after weight loss and how to practice it consistently in daily life.
-How to handle discomfort when changing habits, especially in the face of family or social pressures.
-Building sustainability in your weight maintenance journey: finding ways to make your efforts realistic for the long haul.
-Practical tips for balancing exercise, meal prep, and maintaining a healthy lifestyle without feeling overwhelmed.
Takeaways:
Weight maintenance is about building resilience and consistency, not perfection.
Embrace flexibility in your routine to prevent burnout and make your habits sustainable for life.
Change is uncomfortable, but it’s a necessary part of building your new, healthy identity.
Don’t be afraid to make adjustments as you go—whether it’s reducing gym time, rethinking meal prep, or allowing for occasional flexibility in your food choices.
Action Steps:
Create your own "worry list" about what feels difficult in your current routine and begin to break down why it’s causing concern.
Consider where you can find flexibility in your habits, especially when it comes to meal prep and exercise.
Journal about where you can find a middle ground between strictness and flexibility, and begin incorporating small changes.
Quote of the Episode:
"It’s not about black or white thinking—it’s about finding consistency and resiliency within a routine that works for you."
Cheers to health and happiness! Pura Vida!
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🚀 Want Extra Support & Accountability?
📞Book a FREE 1:1 Call → https://calendly.com/houselifestyles/podcast-or-member-consult?month=2025-02
💡 Download Your FREE Stress-Free Meal Planning Guide → https://pages.lindseyhouse.net/free-guide-1
📌 Join Our Free FB Community →
Do you hear yourself saying "I know what to do, I just need to do it"?
Click here for your free audio book and journaling questions: https://www.healthaccountabilitycoach.com/book-free-resources
🎧 Listen to our past episode:
- A Comprehensive Health Model | No Debate, Just The Bodies Testimony 👉 https://podcasts.apple.com/us/podcast/a-comprehensive-health-model-no-debate-just-the/id1448712163?i=1000671783516
✨ Follow Dr. Alan Rozanski:
LinkedIn: https://www.linkedin.com/in/alanrozanski/
Website: https://alanrozanski.com/
Dr. Rozanski speaks on six domains of health that contribute to vitality and longvegity!
The data over time shows it’s not just physical factors (like exercise, sleep, quality of diet) but also emotional states, the quality of your thinking, nature of your social life, sense of purpose and how you manage stress that ultimately promote health & vitality.
The Six Domains of Health:
-
Exercise
-
Muscle Care
-
Diet
-
Sleep
-
Emotions
-
Thinking Quality
🚀 Want Extra Support & Accountability? 📞Book a FREE 1:1 Call → https://calendly.com/houselifestyles/podcast-or-member-consult?month=2025-02
💡 Download Your FREE Stress-Free Meal Planning Guide → https://pages.lindseyhouse.net/free-guide-1 📌 Join Our Free FB Community → https://www.facebook.com/groups/1077725052861370
🙌 About Your Host, Lindsey House:
Hi, I’m Lindsey House, a dietitian, personal trainer, and accountability coach helping individuals break free from perfectionism and build healthy, sustainable habits. Let’s work together to transform your health!
Have you ever lost weight and became terrified to gain it back?
Fear & self sabotage are large components of weight maintenance.
We need more conversations and resources around weight maintenance to continue fighting for sustainable health results!
Today you get to sit in on a group coaching call with expert and psychologist, Dr. Laurie Bruce as we discuss:
🔹 Grieving the idea that the scale number will never stay EXACTLY the same
🔹 How do we avoid self sabotage?
🔹 Navigating the transition from weight loss to weight maintenance
🎧 Listen to our past episodes:
-
From Both Sides Of The Couch - Therapy, Boundaries & Empowerment 👉 https://podcasts.apple.com/us/podcast/from-both-sides-of-the-couch-therapy/id1448712163?i=1000683440391
-
The Endless Ways We Sabotage Ourselves and How to Finally Break the Cycle 👉https://podcasts.apple.com/us/podcast/the-endless-ways-we-sabotage-ourselves-and-how-to/id1716262669?i=1000634556887
✨ Follow Dr. Laurie Bruce:
Instagram: https://www.instagram.com/drlauriebruce Website: https://www.drlauriebruce.com 🚀
Want Extra Support & Accountability?
📞Book a FREE 1:1 Call → https://calendly.com/houselifestyles/podcast-or-member-consult?month=2025-02
Download Your FREE Stress-Free Meal Planning Guide → https://pages.lindseyhouse.net/free-guide-1
📌 Join Our Free FB Community → https://www.facebook.com/groups/1077725052861370
🙌 About Your Host, Lindsey House:
Hi, I’m Lindsey House, a dietitian, personal trainer, and accountability coach helping individuals break free from perfectionism and build healthy, sustainable habits. Let’s work together to transform your health!
🔗 Visit My Website → https://www.healthaccountabilitycoach.com
🔗 Podcast Episodes → https://www.healthaccountabilitycoach.com/podcast-1
🔗 Facebook →
🚀 Want Extra Support & Accountability?
📞Book a FREE 1:1 Call → https://calendly.com/houselifestyles/podcast-or-member-consult?month=2025-02
💡 Download Your FREE Stress-Free Meal Planning Guide → https://pages.lindseyhouse.net/free-guide-1
📌 Join Our Free FB Community → https://www.facebook.com/groups/1077725052861370
🙌 About Your Host, Lindsey House:
Hi, I’m Lindsey House, a dietitian, personal trainer, and accountability coach helping individuals break free from perfectionism and build healthy, sustainable habits. Let’s work together to transform your health!
🔗 Visit My Website → https://www.healthaccountabilitycoach.com
🔗 Podcast Episodes → https://www.healthaccountabilitycoach.com/podcast-1
🔗 Facebook → https://www.facebook.com/houselifestyles
Do you think you are too old for hormone replacement therapy (HRT)?
In this episode of Direction Not Perfection, we sit down with hormone and weight loss expert Dr. Nicole Lovat to uncover the truth behind optimizing your hormones & YOU! 🔹 How hormones can help protect your brain and decrease risks of dementia
🔹 How hormones can help REBUILD bone density that has been lost
🔹 The medical evidence that hormones can not only be SAFE, but also incredibly protective of many facets of our health!
🎧 Listen to our past episodes:
-
Insulin Resistance Demystified: A Comprehensive Conversation to Understanding & Managing Your Health 👉 https://podcasts.apple.com/us/podcast/insulin-resistance-demystified-a-comprehensive/id1448712163?i=1000654413687
-
Hormone Pathways And The Light Bulb Moment 👉 https://podcasts.apple.com/us/podcast/hormone-pathways-and-the-light-bulb-moment-with/id1448712163?i=1000649296023
✨ Follow Dr. Nicole Lovat:
Instagram: https://www.instagram.com/fireflymedical Facebook: https://www.facebook.com/fireflymedical
🚀 Want Extra Support & Accountability?
📞Book a FREE 1:1 Call → https://calendly.com/houselifestyles/podcast-or-member-consult?month=2025-02
💡 Download Your FREE Stress-Free Meal Planning Guide → https://pages.lindseyhouse.net/free-guide-1
📌 Join Our Free FB Community → https://www.facebook.com/groups/1077725052861370
🙌 About Your Host, Lindsey House:
Hi, I’m Lindsey House, a dietitian, personal trainer, and accountability coach helping individuals break free from perfectionism and build healthy, sustainable habits. Let’s work together to transform your health!
🔗 Visit My Website → https://www.healthaccountabilitycoach.com
🔗 Podcast Episodes → https://www.healthaccountabilitycoach.com/podcast-1
🔗 Facebook → https://www.facebook.com/houselifestyles
🎥 Watch More Videos Like This:
DO YOU WANT EXTRA SUPPORT & ACCOUNTABILILTY?
Click HERE for your FREE 1:1 call: https://calendly.com/houselifestyles/podcast-or-member-consult
Join our free Direction Not Perfection FB community: https://www.facebook.com/groups/1077725052861370
Click HERE for your FREE Stress Free Meal Planning Guide: https://pages.lindseyhouse.net/free-guide-1
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Do you hear yourself saying "I know what to do, I just need to do it"?
Click HERE for your free audio book and journaling Prompts
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If you were wanting to check out “The Mindset Mentor” episode on Goals vs Systems…click HERE!
Joseph Okaly's Resources:
Website: nhwmllc.com
LinkedIN: https://www.linkedin.com/in/joseph-p-okaly-733b6b90/
Facebook: https://www.facebook.com/joe.okaly/
Twitter: https://twitter.com/jpokaly
Health coach, wealth coach. They sound similar but most of us look at them differently.
If we don’t feel healthy, we consider hiring a coach, maybe even someone like me, to hold your feet to the fire and keep a strong focus on desired goals.
But on a different note, if we don’t feel wealthy, it doesn’t feel like a coach could help us. We feel that we would have to be wealthy first, then a coach could help us. Nothing could be farther from the truth.
Today, our guest Joe Okaly, a financial advisor, (aka financial coach) is here with me to share how the Direction Not Perfection principals align with financial coaching. Intrigued? Stay Tuned…
---------------------------------------------------- ALL ABOUT LINDSEY ...
Follow Direction Not Perfection
Hi! I’m Lindsey House, I am a dietitian & Personal Trainer turned accountability coach. I always heard my clients saying “I know what to do, I just need to do it”, so I’ve made it my personal mission to help individuals take action.
While taking action, we get to see other exciting results, such as:
• Letting go of the all-or-nothing mentality (overcoming perfectionism)
• Getting off the sidelines in life and feeling energetic enough to participate
• Decreasing joint soreness to enjoy something as big as travel and small as playing on the floor with grandkids
I’d be honored to be invited on a personal health journey with you & be part of the accountability dream team!
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
DO YOU WANT EXTRA SUPPORT & ACCOUNTABILILTY?
Click HERE for your FREE 1:1 call: https://calendly.com/houselifestyles/podcast-or-member-consu
CLICK HERE to take the FREE Pain Test and discover how to live PAIN FREE!!!
Check Out Rick's Newest Pain Pattern Book
Chronic or difficult pain is often treated using what our guest calls “component thinking” which means practitioners are simply targeting a small part of the body–the tissues that are damaged or irritated.
The problem with component thinking is that it works best for simple pain issues like strains, tears, or broken bones. Component thinking approaches begin to fail when pain doesn’t go away after this natural healing process should have occurred and turns into a more complex, chronic condition.
This indicates a “systems problem” – meaning there is a system of stressors acting on your tissues, irritating or interrupting this natural process of healing. One thing is for sure - if you’re still in pain after three months, you have a system problem.
Rick, our guest today, uses a systems approach to help individuals fix chronic pain... we will learn how to get out of 'individual silo thinking' and pull multiple systems together for optimal relief from PAIN.
Rick Olderman, physical therapist who specializes in helping people with difficult pain problems. Rick talks about his own approach and interviews other health practitioners looking for new answers to old problems.
Solving The Pain Puzzle - Cases from 25 years as a physical therapist https://www.amazon.com/Solving-Pain-Puzzle-Physical-Therapist/dp/1476690693
In this book, the author discusses his ground-breaking approach to treating chronic musculoskeletal pain, drawn from decades in his Denver, Colorado orthopedic physical therapy clinic.
Using a holistic yet evidence-based strategy to solving the body's pain mysteries, he provides insight and hope to those seeking answers, arguing that the key is to recognize that the location of pain has little to do with where the pain actually originates.
The book takes the reader on a journey of self-discovery, revealing unique body connections at the root of chronic pain, and includes real patient stories about how this approach helped with everything from sciatica to migraines.
ALL ABOUT LINDSEY ...
Follow Direction Not Perfection
Hi! I’m Lindsey House, I am a dietitian & Personal Trainer turned accountability coach. I always heard my clients saying “I know what to do, I just need to do it”, so I’ve made it my personal mission to help individuals take action.
While taking action, we get to see other exciti
Grab your FREE Body Peace journal here: https://ninamanolson.com/practicingbodypeace/
(Get started with 20 questions to help you cultivate a supportive relationship with your body)
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Nina Manolson Resources:
Website: https://ninamanolson.com/
Free Body-Peace Journal: https://ninamanolson.com/practicingbodypeace/
IG: @ninamanolson
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YOU ARE IN THE RIGHT PLACE IF YOU:
Know this is a deeper issue than eat-this/don’t-eat-that, because if it was that simple, you wouldn’t be feeling frustrated.
Feel like you’re an emotional or compulsive eater or possibly struggling with chronic dieting or binge eating.
Are exhaaaausted by the diet-roller-coaster!
Wish you could get off the diet-cycle, but it feels hard to do.
Are drawn to eating intuitively, finally trusting your body and feeling at home in your own skin.
————————————————
ALL ABOUT LINDSEY ...
Follow Direction Not Perfection
Hi! I’m Lindsey House, I am a dietitian & Personal Trainer turned accountability coach. I always heard my clients saying “I know what to do, I just need to do it”, so I’ve made it my personal mission to help individuals take action.
While taking action, we get to see other exciting results, such as:
• Letting go of the all-or-nothing mentality (overcoming perfectionism)
• Getting off the sidelines in life and feeling energetic enough to participate
• Decreasing joint soreness to enjoy something as big as travel and small as playing on the floor with grandkids
I’d be honored to be invited on a personal health journey with you & be part of the accountability dream team!
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook:
Dr. Astor’s LINKS:
https://www.linkedin.com/in/tamsin-astor/
https://substack.com/@drtamsin
https://www.facebook.com/ktamsinastor
https://www.instagram.com/tamsinastor/
Interested in being the first to hear when my new Community "Alchemy" launches?
https://forms.gle/Mjaf5TtrsCnaGLCD8
Interested in being the first to hear when my podcast launches?
https://forms.gle/am4SX1PiMcqQgm2eA
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If you enjoy this conversation, please check out @Directionnotperfection AND @TamsinastorPhD for more of what you love! -----------------------------------------------------------------------------------------------------------
Tamsin Astor is the Chief Habit Scientist. She helps her clients connect their daily habits to their big juicy life and business vision!
Dr. Astor’s clients reduce their decision-making, increasing their time and energy for fun! Tamsin is a mother, a traveler and foodie.
She believes travel breeds tolerance and cultivates gratitude and reflection. Tamsin holds a PhD in neuroscience and psychology and a post-doctorate in education.
She has certifications in yoga, coaching, mindset & ayurveda. She is an executive coach and author.
Connecting with your why is what makes habit changes stick!
Check out Dr. Astor's Book: "Force of Habit" - Unleash Your Power by Developing Great Habits Forget the "shoulds" - all those voices inside your head that are constantly telling you that you should eat right, get a good night's sleep, and exercise regularly. All they do is make you feel lousy about yourself.
Focus instead on your current daily routine - and slowly and gently replace unhealthy habits with ones that will give you the life you want to have.
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ALL ABOUT LINDSEY ...
Follow Direction Not Perfection
Dr. Laurie Bruce, a clinical psychologist and mindfulness coach. Join Dr. Bruce as she sets the stage for future discussions on mental health, caregiving, and living a fulfilling life.
Reach out with your thoughts and questions at https://www.drlauriebruce.com/
Want to find more ways to reduce stress, anxiety and perfectionism? Get my free guide: “Five Steps to Finding Calm in the Chaos" - www.drlauriebruce.com/findingcalm
Connect with me at: www.drlauriebruce.com
Email: drlaurie@drlauriebruce.com
Dr. Bruce states: for the last 25 years, I have had the privilege of providing psychotherapy, consultation and supervision to thousands of clients and students.
One of my greatest joys is providing emotional support to other caregivers: therapists, physicians, teachers and anyone who finds themselves in the position of caring for others.
If you are a health care professional, therapist or someone who gives so much to others that you have exhausted yourself, I am here to share wisdom that I have learned.
Join me for discussions on mindfulness, resilience, authenticity, radical acceptance, vulnerability, boundaries and so much more..
Visit www.drlauriebruce.com for more.
ALL ABOUT LINDSEY ...
Follow Direction Not Perfection
Hi! I’m Lindsey House, I am a dietitian & Personal Trainer turned accountability coach. I always heard my clients saying “I know what to do, I just need to do it”, so I’ve made it my personal mission to help individuals take action.
While taking action, we get to see other exciting results, such as:
• Letting go of the all-or-nothing mentality (overcoming perfectionism)
• Getting off the sidelines in life and feeling energetic enough to participate
• Decreasing joint soreness to enjoy something as big as travel and small as playing on the floor with grandkids
I’d be honored to be invited on a personal health journey with you & be part of the accountability dream team!
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Click HERE for your FREE Stress Free Meal Planning Guide: https://pages.lindseyhouse.net/free-guide-1
---------------------------------------------------- Follow Robin Sacks:
www.robinjsacks.com
LinkedIn - @RobinSacks
IG - @RobinSacks
Book - "Get Off My Bus"
---------------------------------------------- Follow Direction Not Perfection:
Podcast: https://www.healthaccountabilitycoach...
Website: https://www.healthaccountabilitycoach...
Facebook: https://www.facebook.com/houselifestyles
YouTube Podcasts (I have playlists waiting for you!): https://www.youtube.com/@UCXNyv2iwhBZkXFzZXpjXBAA
Join our free Direction Not Perfection FB community: https://www.facebook.com/groups/1077725052861370
Do you hear yourself saying "I know what to do, I just need to do it"? - click here for your free audio book and journaling questions: https://www.healthaccountabilitycoach.com/book-free-resources
——————————————————
DO YOU WANT EXTRA SUPPORT & ACCOUNTABILILTY?
Click HERE for your FREE 1:1 call: https://calendly.com/houselifestyles/podcast-or-member-consult
Join our free Direction Not Perfection FB community: https://www.facebook.com/groups/1077725052861370
Click HERE for your FREE Stress Free Meal Planning Guide: https://pages.lindseyhouse.net/free-guide-1
———————————————-
Follow Lindsey:
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
If you are enjoying today's message, check out our past episode: Stop Sabotaging Your Weight Loss Efforts - with Jennifer Powter
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Jennifer Powter Resources:
Book - "Diet Disruption: The Weight Loss Solution for the Chronic Serial Dieter"
https://dietdisruptionbook.com/ https://www.facebook.com/JenniferPowter/ https://www.youtube.com/jenniferpowter https://www.instagram.com/jenpowter/ https://www.linkedin.com/in/jenniferpowter/
When I heard Jennifer speaking on another podcast “The Real Heal” with Dr. Renee Wellenstein, I literally looked her up and messaged her immediately.
Jennifer was so real and so spot on with thoughts and tips revolving around weight loss and weight loss frustrations. I knew our Direction Not Perfection community needed some of this truth and wisdom in our tool bag!
Jennifer created the weight loss academy for women who were tired of living with strict diet rules and constantly feeling deprived, these women wanted something different.
Jennifer wanted to offer something that would work for the long term... we are talking for the rest of their lives. These women were tired of feeling like weight loss failures, like they had tried everything and nothing was working… but now what?
Jennifer felt like the world of dieting had become so crazy and she felt like it was time to stop the insanity! So if you, our listener have ever found yourself confused or asking questions like:
What should I eat?
What shouldn’t I eat?
What are the rules?
Do I have to feel restricted to lose weight?
DIETING IS SO HARD Why am I feeling exhausted, embarrassed, and ashamed?
Enough is enough. There’s a better way! So please help me welcome Jennifer Powter
————————————————-
ALL ABOUT LINDSEY ...
Follow Direction Not Perfection
Hi! I’m Lindsey House, I am a dietitian & Personal Trainer turned accountability coach. I always heard my clients saying “I know what to do, I just need to do it”, so I’ve made it my personal mission to help individuals take action.
While taking action, we get to see other exciting results, such as:
Win 3 months of FREE coaching with Joe Hoye!!! Apply & Click HERE!
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Apply for 1:1 coaching with Hoye Fit: https://info.hoyefit.com/widget/booki...
Fix your metabolism: https://dietdetox.hoyefit.com/
Free support group: facebook.com/groups/newtritionapproach
Website: www.hoyefit.com
Instagram: instagram.com/hoyefit
Facebook: facebook.com/joe.h.hoye
TikTok: tiktok.com/@hoyefit
Youtube: / @hoyefit
Health and fitness expert Joe Hoye shares his inspiring journey from overcoming personal challenges to helping others achieve their wellness goals. Motivated by his mother's influence and a deep understanding of women's health, Joe established Hoye Fit, a wellness platform dedicated to empowering women over 40.
His holistic approach emphasizes not just diet and exercise, but comprehensive lifestyle changes, including proper calorie intake and stress management. Tune in to learn about the critical importance of quantity over quality in diet, the misconceptions surrounding extreme diets and exercise routines, and how small, consistent changes can lead to lasting transformations.
ALL ABOUT LINDSEY ...
Follow Direction Not Perfection
Hi! I’m Lindsey House, I am a dietitian & Personal Trainer turned accountability coach. I always heard my clients saying “I know what to do, I just need to do it”, so I’ve made it my personal mission to help individuals take action.
While taking action, we get to see other exciting results, such as:
• Letting go of the all-or-nothing mentality (overcoming perfectionism)
• Getting off the sidelines in life and feeling energetic enough to participate
• Decreasing joint soreness to enjoy something as big as travel and small as playing on the floor with grandkids
I’d be honored to be invited on a personal health journey with you & be part of the accountability dream team!
Podcast:
Connect with Dr. Melissa:
Here are the resources we mentioned in the episode:
Take the Hidden Hungers Quiz: https://toomuchonherplate.com/quiz/
Freedom from Overeating No Matter What (Cheatsheets, Guides, and Templates for Peace with Food over the holidays, on vacations, in restaurants, during stressful or busy times, and more): https://toomuchonherplate.com/not-overeating-during-difficult-times/
The Freedom from Overeating Roadmap for Smart, Busy Women: https://Toomuchonherplate.com/map
The Too Much on Her Plate Podcast: https://toomuchonherplate.com/podcast/
----------------------------------------------------ALL ABOUT LINDSEY ...
Follow Direction Not Perfection
Hi! I’m Lindsey House, I am a dietitian & Personal Trainer turned accountability coach. I always heard my clients saying “I know what to do, I just need to do it”, so I’ve made it my personal mission to help individuals take action.
While taking action, we get to see other exciting results, such as:
• Letting go of the all-or-nothing mentality (overcoming perfectionism)
• Getting off the sidelines in life and feeling energetic enough to participate
• Decreasing joint soreness to enjoy something as big as travel and small as playing on the floor with grandkids
I’d be honored to be invited on a personal health journey with you & be part of the accountability dream team!
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
---------------------------------------------------- DO YOU WANT EXTRA SUPPORT & ACCOUNTABILILTY?
Click HERE for your FREE 1:1 call: https://calendly.com/houselifestyles/podcast-or-member-consult
Join our free Direction Not Perfection FB community: https://www.facebook.com/groups/1077725052861370
Click HERE for yo
Click HERE to head over to my website and sign up for your FREE consult!
Three Tips You CAN CONTROL Over the Holidays:
-
Simplify Expectations
-
Stay OUT OF all-or-nothing mentality
-
Plan Ahead
Follow Robin Sacks: www.robinjsacks.com
LinkedIn - @RobinSacks
IG - @RobinSacks
Book - "Get Off My Bus"
Follow Direction Not Perfection:
Podcast: https://www.healthaccountabilitycoach...
Website: https://www.healthaccountabilitycoach...
Facebook: https://www.facebook.com/houselifestyles
YouTube Podcasts (I have playlists waiting for you!): https://www.youtube.com/@UCXNyv2iwhBZkXFzZXpjXBAA
Join our free Direction Not Perfection FB community: https://www.facebook.com/groups/1077725052861370
Click HERE for your FREE Stress Free Meal Planning Guide: https://pages.lindseyhouse.net/free-guide-1
Do you hear yourself saying "I know what to do, I just need to do it"? - click here for your free audio book and journaling questions: https://www.healthaccountabilitycoach.com/book-free-resources
All Things Dr. Sherry Price:
Website: epicyou.com
Email: support@epicyou.com
Facebook: @drsherryprice
Instagram: @drsherryprice
Podcast - Health, Habits and Epic Living
ALL ABOUT LINDSEY ...
Follow Direction Not Perfection
Hi! I’m Lindsey House, I am a dietitian & Personal Trainer turned accountability coach. I always heard my clients saying “I know what to do, I just need to do it”, so I’ve made it my personal mission to help individuals take action.
While taking action, we get to see other exciting results, such as:
• Letting go of the all-or-nothing mentality (overcoming perfectionism)
• Getting off the sidelines in life and feeling energetic enough to participate
• Decreasing joint soreness to enjoy something as big as travel and small as playing on the floor with grandkids
I’d be honored to be invited on a personal health journey with you & be part of the accountability dream team!
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
DO YOU WANT EXTRA SUPPORT & ACCOUNTABILILTY?
Click HERE for your FREE 1:1 call: https://calendly.com/houselifestyles/podcast-or-member-consult
Join our free Direction Not Perfection FB community: https://www.facebook.com/groups/1077725052861370
Click HERE for your FREE Stress Free Meal Planning Guide: https://pages.lindseyhouse.net/free-guide-1
Do you hear yourself saying "I know what to do, I just need to do it"? - click here for your free audio book and journaling questions: https://www.healthaccountabilitycoach.com/book-free-resources
—————————————————
Meet Dr. Laurie Bruce
www.drlauriebruce.com
Dr. Bruce States…
“Over the years, I have had the privilege of working with a wide range of individuals and have sat alongside thousands of clients as they have shared their stories of pain, suffering and trauma.
All of us, in some form or another, have received unhelpful messages that have impacted our sense of self. Some of us have received more toxic messages than others. Many of us falsely believe that our worth and value is based upon what we accomplish, how we look or what we can do for others.
Psychotherapy is the process of developing a healing relationship with a safe “guide” who helps you to identify the origin of the toxic messages (when possible) and more importantly, “unlearn” those messages. True healing comes from recognizing that we are all born with inherent worth and that learning to love and care for ourselves unconditionally is possible and necessary.
If you are going to engage in therapy or any type of coaching, it is essential that you understand that not all therapists and coaches are the same. Bad therapy or coaching can, at best, be unhelpful and at worst, traumatic.
What makes a great therapist? Is there a type of therapy that is better for my issue? What are the red flags that I should be aware of as I start with a new therapist? Is there much of a difference between therapy and coaching? These are the kinds of questions that I hope to answer for you as you embark on your journey of healing.
Dr. Bruce encourages you to check out her free resources, podcast and blog at www.drlauriebruce.com
——————————————-
DO YOU WANT EXTRA SUPPORT & ACCOUNTABILILTY?
Click HERE for your FREE 1:1 call: https://calendly.com/houselifestyles/podcast-or-member-consult
Join our free Direction Not Perfection FB community: https://www.facebook.com/groups/1077725052861370
Click HERE for your FREE Stress Free Meal Planning Guide: https://pages.lindseyhouse.net/free-guide-1
Follow Lindsey:
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
Do you hear yourself saying "I know what to do, I just need to do it"? - click here for your free audio book and journaling questions: https://www.healthaccountabilitycoach.com/book-free-resources
Episode Overview: In this episode, we dive deep into a powerful quote by Stephen R. Covey: “To know and not do, is to not know.” This thought resonates profoundly with our community, who often express that they know what they should be doing but struggle to take action. We explore the idea that perhaps we don’t truly know what to do, and that the barriers we face might be deeper than we realize.
Key Takeaways:
Understanding Barriers: Many people think their lack of action is simply about motivation or discipline (e.g., not making it to the gym or not eating enough fruits and vegetables). However, there are often hidden barriers preventing us from following through on what we "know" we should be doing.
Peeling Back the Layers: True growth requires us to be open to exploring our underlying beliefs and habits that may be holding us back. Change can be uncomfortable, but it’s essential to recognize that if we change nothing, nothing will change.
Real-Life Examples:
A conversation with a client about her resistance to working out revealed two key barriers: the comfort of TV after a long day and a disbelief in the results of exercise. Understanding these barriers allowed for a meaningful discussion about how to overcome them.
Another client struggled to incorporate more fruits and vegetables into her diet due to a fear of wasting food. By uncovering this barrier, we discussed practical solutions like freezing excess produce, which helped her achieve her dietary goals.
Actionable Steps:
Reflect on Your Barriers: Take time to identify what might be holding you back from taking action. Are there beliefs or habits that need to be addressed?
Experiment with Change: Try small, manageable adjustments in your daily routine. For example, swap out TV time for a short walk with music to make movement feel more enjoyable.
Uncover Hidden Beliefs: Challenge the notion that a result is unattainable for you. Engage in activities that allow you to experience the benefits of movement or healthy eating firsthand.
Join the Conversation: Are you ready to dig deeper and break through your barriers? Tune in to explore how understanding “to know and not do, is to not know” can shift your perspective and propel you into action.
Closing Thoughts: Remember, the journey to self-discovery and action isn’t always straightforward. It requires patience, curiosity, and a willingness to confront uncomfortable truths. Let’s embark on this journey together!
—————————————
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Do you hear yourself saying "I know what to do, I just need to do it"? - click here for your free audio book and journaling questions: https://www.healthaccountabilitycoach.com/book-free-resources
Meet Author Kayla Logue: https://www.kaylalogue.com/
How do you define success? Does it authentically start with you? Most of us chase the illusion of perfection. We are so focused on checking off other people's boxes that we forget to check our own. We struggle with understanding our purpose and defining success on our terms, because we are afraid of judgment and disappointment. We seek validation, but end up feeling lost.
And we don't understand why we haven't achieved what we thought we would achieve by living the life the way we thought we should. We think: why did life throw me a big bag of lemons?
Kayla Logue's Always Squeezing Lemons begs readers to ask themselves: Who am I? What do I want? Who do I want to become? The riveting narrative encapsulates her journey of profound personal and professional growth and unfolds against a backdrop of unconventional choices―leaving her "picture-perfect," predictable life for one of boundless uncertainty.
Always Squeezing Lemons is more than a book. It's a guide to help you define what success means to you, with "lemon drops" and journal prompts at the end of each chapter, so you can turn any lemon thrown your way into a refreshing glass of delicious lemonade. It's time to discover the genuine key to success―yours.
Purchase "Always Squeezing Lemons" : https://www.amazon.com/Always-Squeezing-Lemons-Responsibility-Success/dp/B0CZWT6SJT
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Website: https://www.healthaccountabilitycoach.com
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Do you hear yourself saying "I know what to do, I just need to do it"?
Click here for your free audio book and journaling questions: https://www.healthaccountabilitycoach.com/book-free-resources
Introducing "Be On" - https://beonplatform.com/company/about-us
LinkedIn: https://www.linkedin.com/in/andrewronchetto/
“Our mission is to break boundaries for humanity—driving individual growth, nurturing connectedness, and delivering true, holistic wellness beyond the ordinary. Be On integrates employee performance and well-being into a human-centered platform, aligning personal development with business success to redefine productivity and unlock potential across organizations.”
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Follow Lindsey:
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
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Follow Lindsey:
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
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Follow Dr. Rozanski:
LinkedIn: https://www.linkedin.com/in/alanrozanski/
Website: https://alanrozanski.com/
Dr. Rozanski speaks on six domains of health that contribute to vitality and longvegity!
The data over time shows it’s not just physical factors (like exercise, sleep, quality of diet) but also emotional states, the quality of your thinking, nature of your social life, sense of purpose and how you manage stress that ultimately promote health & vitality.
The Six Domains of Health:
-
Exercise
-
Muscle Care
-
Diet
-
Sleep
-
Emotions
-
Thinking Quality
Click HERE to watch the interview
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Follow Direction Not Perfection Hi!
I’m Lindsey House, I am a dietitian & Personal Trainer turned accountability coach.
I always heard my clients saying “I know what to do, I just need to do it”, so I’ve made it my personal mission to help individuals take action.
While taking action, we get to see other exciting results, such as:
• Letting go of the all-or-nothing mentality (overcoming perfectionism)
• Getting off the sidelines in life and feeling energetic enough to participate
• Decreasing joint soreness to enjoy something as big as travel and small as playing on the floor with grandkids
I’d be honored to be invited on a personal health journey with you & be part of the accountability dream team!
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
DO YOU WANT EXTRA SUPPORT & ACCOUNTABILILTY?
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Click HERE for your FREE Stress Free Meal Planning Guide: https://pages.lindseyhouse.net/free-guide-1
ALL ABOUT LINDSEY ...
Follow Direction Not Perfection
Hi! I’m Lindsey House, I am a dietitian & Personal Trainer turned accountability coach. I always heard my clients saying “I know what to do, I just need to do it”, so I’ve made it my personal mission to help individuals take action.
While taking action, we get to see other exciting results, such as:
• Letting go of the all-or-nothing mentality (overcoming perfectionism)
• Getting off the sidelines in life and feeling energetic enough to participate
• Decreasing joint soreness to enjoy something as big as travel and small as playing on the floor with grandkids
I’d be honored to be invited on a personal health journey with you & be part of the accountability dream team!
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
Click HERE for your "Scale of Success" Survey (you will need to scroll down to the orange buttons that contain the free resources!)
-------------------------------------------------- DO YOU WANT EXTRA SUPPORT & ACCOUNTABILILTY?
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Click HERE for your FREE Stress Free Meal Planning Guide: https://pages.lindseyhouse.net/free-guide-1
Follow Direction Not Perfection
Hi! I’m Lindsey House, I am a dietitian & Personal Trainer turned accountability coach. I always heard my clients saying “I know what to do, I just need to do it”, so I’ve made it my personal mission to help individuals take action.
While taking action, we get to see other exciting results, such as:
• Letting go of the all-or-nothing mentality (overcoming perfectionism)
• Getting off the sidelines in life and feeling energetic enough to participate
• Decreasing joint soreness to enjoy something as big as travel and small as playing on the floor with grandkids
I’d be honored to be invited on a personal health journey with you & be part of the accountability dream team!
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
Click HERE for your FREE Stress Free Meal Planning Guide: https://pages.lindseyhouse.net/free-guide-1
OR
Click HERE for your free Direction Not Perfection Audiobook!
ALL ABOUT LINDSEY ...
Follow Direction Not Perfection Hi!
I’m Lindsey House, I am a dietitian & Personal Trainer turned accountability coach. I always heard my clients saying “I know what to do, I just need to do it”, so I’ve made it my personal mission to help individuals take action.
While taking action, we get to see other exciting results, such as:
• Letting go of the all-or-nothing mentality (overcoming perfectionism)
• Getting off the sidelines in life and feeling energetic enough to participate
• Decreasing joint soreness to enjoy something as big as travel and small as playing on the floor with grandkids
I’d be honored to be invited on a personal health journey with you & be part of the accountability dream team!
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
--------------------------------------------------- DO YOU WANT EXTRA SUPPORT & ACCOUNTABILILTY?
Click HERE for your FREE 1:1 call: https://calendly.com/houselifestyles/podcast-or-member-consult
Join our free Direction Not Perfection FB community: https://www.facebook.com/groups/1077725052861370
Click HERE for your FREE Stress Free Meal Planning Guide: https://pages.lindseyhouse.net/free-guide-1
Click HERE for your FREE 1:1 call: https://calendly.com/houselifestyles/podcast-or-member-consult
ALL ABOUT LINDSEY ...
Follow Direction Not Perfection Hi! I’m Lindsey House, I am a dietitian & Personal Trainer turned accountability coach. I always heard my clients saying “I know what to do, I just need to do it”, so I’ve made it my personal mission to help individuals take action.
While taking action, we get to see other exciting results, such as:
• Letting go of the all-or-nothing mentality (overcoming perfectionism)
• Getting off the sidelines in life and feeling energetic enough to participate
• Decreasing joint soreness to enjoy something as big as travel and small as playing on the floor with grandkids
I’d be honored to be invited on a personal health journey with you & be part of the accountability dream team!
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
--------------------------------------------------- DO YOU WANT EXTRA SUPPORT & ACCOUNTABILILTY?
Click HERE for your FREE 1:1 call: https://calendly.com/houselifestyles/podcast-or-member-consult
Join our free Direction Not Perfection FB community: https://www.facebook.com/groups/1077725052861370
Click HERE for your FREE Stress Free Meal Planning Guide: https://pages.lindseyhouse.net/free-guide-1
Click HERE if you would like more information about Sports Nutrition 2 GO!
About Sports Nutritionist, Dawn Weatherwax:
What you eat and drink can have great impact on your sports performance! I know. I've made it my business to know. I've been a professional in the sports nutrition field for more than a decade. But, my love of the game, all games, actually goes much, much farther back."
Growing up, it seemed to me that the whole state of Nebraska was focused on football. People drove hours to see the Cornhuskers play. Neighbors who moved out-of-state flew back to town for games. On game weekends my house was a sea of red and white clothing as my entire family gathered to listen to the game on the radio. I was hooked! My interest in sports grew, exponentially, from there.
By high school I'd decided to become an athletic trainer. In college, with the encouragement of a mentor (an athletic trainer), I combined my passion for sports with an interest in nutrition. I decided to major in "sports" nutrition, with an emphasis in athletic training.
Seeking the best education possible in both fields, I headed off to Arizona State University, a Division I College. As a Student Athletic Trainer there, I had opportunity to work with a wide variety of athletes, in a wide variety of sports. Very soon into my studies, I saw firsthand the role nutrition can play in enhancing athletic performance.
Quick Facts about Dawn:
I am an international author, speaker & consultant
Nutrition Expert and columnist for Swimming World; which has over a million viewers globally
Over 25 years of experience working with athletes of all ages; especially between the ages 5-18yo
Dawn specializes in helping you with:
Know what, when & how much to eat
How many calories needed for optimal growth, health, academics and performance
Taking out the guess work
Saving precious time
Enhancing health, growth & performance
Maximizing every training
Recovery
Staying healthy
High energy levels and minimizing fatigue
Ideal body composition at different ages and goals to strive for as sport progresses
Reaching goals & dreams
Beyond sports: healthy habits for life
ALL ABOUT LINDSEY ...
Follow Direction Not Perfection
Hi! I’m Lindsey House, I am a dietitian & Personal Trainer turned accountability coach. I always heard my clients saying “I know what to do, I just need to do it”, so I’ve made it my personal mission to help individuals take action.
While taking action, we get to see other exciting results, such as:
• Letting go of the all-or-nothing mentality (overcoming perfectionism)
• Getting off the sidelines in life and feeling energetic enough to participate
• Decreasing joint soreness to enjoy something as big as travel and small as playing on the floor with grandkids
I’d be honored to be invited on a personal health journey with you & be part of the accountability dream team!
Podcast:
https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
--------------------------------------------------- DO YOU WANT EXTRA SUPPORT & ACCOUNTABILILTY?
Click HERE for your FREE 1:1 call: https://calendly.com/houselifestyles/podcast-or-member-consult
Join our free Direction Not Perfection FB community: https://www.facebook.com/groups/1077725052861370
Click HERE for your FREE Stress Free Meal Planning Guide: https://pages.lindseyhouse.net/free-guide-1
Click HERE to receive your FREE copy of "Direction Not Perfection" & Journaling Prompts
Follow Direction Not Perfection
Hi! I’m Lindsey House, I am a dietitian & Personal Trainer turned accountability coach. I always heard my clients saying “I know what to do, I just need to do it”, so I’ve made it my personal mission to help individuals take action.
While taking action, we get to see other exciting results, such as:
• Letting go of the all-or-nothing mentality (overcoming perfectionism)
• Getting off the sidelines in life and feeling energetic enough to participate
• Decreasing joint soreness to enjoy something as big as travel and small as playing on the floor with grandkids
I’d be honored to be invited on a personal health journey with you & be part of the accountability dream team!
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
DO YOU WANT EXTRA SUPPORT & ACCOUNTABILILTY?
Click HERE for your FREE 1:1 call: https://calendly.com/houselifestyles/podcast-or-member-consult
Join our free Direction Not Perfection FB community: https://www.facebook.com/groups/1077725052861370
Click HERE for your FREE Stress Free Meal Planning Guide: https://pages.lindseyhouse.net/free-guide-1
Follow Direction Not Perfection
Hi! I’m Lindsey House, I am a dietitian & Personal Trainer turned accountability coach. I always heard my clients saying “I know what to do, I just need to do it”, so I’ve made it my personal mission to help individuals take action.
While taking action, we get to see other exciting results, such as:
• Letting go of the all-or-nothing mentality (overcoming perfectionism)
• Getting off the sidelines in life and feeling energetic enough to participate
• Decreasing joint soreness to enjoy something as big as travel and small as playing on the floor with grandkids
I’d be honored to be invited on a personal health journey with you & be part of the accountability dream team!
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
--------------------------------------------------- DO YOU WANT EXTRA SUPPORT & ACCOUNTABILILTY?
Click HERE for your FREE 1:1 call: https://calendly.com/houselifestyles/podcast-or-member-consult
Join our free Direction Not Perfection FB community: https://www.facebook.com/groups/1077725052861370
Click HERE for your FREE Stress Free Meal Planning Guide: https://pages.lindseyhouse.net/free-guide-1
Follow Direction Not Perfection:
Podcast: https://www.healthaccountabilitycoach...
Website: https://www.healthaccountabilitycoach...
Facebook: https://www.facebook.com/houselifestyles
YouTube Podcasts (I have playlists waiting for you!): https://www.youtube.com/@UCXNyv2iwhBZkXFzZXpjXBAA
Join our free Direction Not Perfection FB community: https://www.facebook.com/groups/1077725052861370
Click HERE for your FREE Stress Free Meal Planning Guide: https://pages.lindseyhouse.net/free-guide-1
Follow Robin Sacks: www.robinjsacks.com LinkedIn - @RobinSacks IG - @RobinSacks Book - "Get Off My Bus"
Follow Direction Not Perfection: Podcast: https://www.healthaccountabilitycoach...
Website: https://www.healthaccountabilitycoach...
Facebook: https://www.facebook.com/houselifestyles
YouTube Podcasts (I have playlists waiting for you!): https://www.youtube.com/@UCXNyv2iwhBZkXFzZXpjXBAA
Join our free Direction Not Perfection FB community: https://www.facebook.com/groups/1077725052861370
Click HERE for your FREE Stress Free Meal Planning Guide: https://pages.lindseyhouse.net/free-guide-1
DO YOU WANT EXTRA SUPPORT & ACCOUNTABILILTY?
Click HERE for your FREE 1:1 call: https://calendly.com/houselifestyles/podcast-or-member-consult
Join our free Direction Not Perfection FB community: https://www.facebook.com/groups/1077725052861370
Click HERE for your FREE Stress Free Meal Planning Guide: https://pages.lindseyhouse.net/free-guide-1
ALL ABOUT LINDSEY ...
Follow Direction Not Perfection Hi! I’m Lindsey House, I am a dietitian & Personal Trainer turned accountability coach. I always heard my clients saying “I know what to do, I just need to do it”, so I’ve made it my personal mission to help individuals take action.
While taking action, we get to see other exciting results, such as:
• Letting go of the all-or-nothing mentality (overcoming perfectionism)
• Getting off the sidelines in life and feeling energetic enough to participate
• Decreasing joint soreness to enjoy something as big as travel and small as playing on the floor with grandkids
I’d be honored to be invited on a personal health journey with you & be part of the accountability dream team!
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
Follow Robin Sacks: www.robinjsacks.com
LinkedIn - @RobinSacks
IG - @RobinSacks
Book - "Get Off My Bus"
Follow Direction Not Perfection:
Podcast: https://www.healthaccountabilitycoach...
Website: https://www.healthaccountabilitycoach...
Facebook: https://www.facebook.com/houselifestyles
YouTube Podcasts (I have playlists waiting for you!): https://www.youtube.com/@UCXNyv2iwhBZkXFzZXpjXBAA
Join our free Direction Not Perfection FB community: https://www.facebook.com/groups/1077725052861370
Click HERE for your FREE Stress Free Meal Planning Guide: https://pages.lindseyhouse.net/free-guide-1
DO YOU WANT EXTRA SUPPORT & ACCOUNTABILILTY?
Click HERE for your FREE 1:1 call: https://calendly.com/houselifestyles/podcast-or-member-consult
Join our free Direction Not Perfection FB community: https://www.facebook.com/groups/1077725052861370
Click HERE for your FREE Stress Free Meal Planning Guide: https://pages.lindseyhouse.net/free-guide-1
Follow Direction Not Perfection
Hi! I’m Lindsey House, I am a dietitian & Personal Trainer turned accountability coach. I always heard my clients saying “I know what to do, I just need to do it”, so I’ve made it my personal mission to help individuals take action.
While taking action, we get to see other exciting results, such as:
• Letting go of the all-or-nothing mentality (overcoming perfectionism)
• Getting off the sidelines in life and feeling energetic enough to participate
• Decreasing joint soreness to enjoy something as big as travel and small as playing on the floor with grandkids
I'd be honored to be invited on a personal health journey with you & be part of the accountability dream team!
Podcast:
https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
Aleta Storch MS, RDN, LMHC
Dietitian, Therapist, Body Trust® Provider
Wise Heart Nutrition
wiseheartnutrition.com
Aleta is an anti-diet Dietitian, Therapist, and Certified Body Trust® Provider, living in the Pacific-North-West. She specializes in providing anti-diet, values-centered, body liberation work with folks that have disordered eating / a history of dieting, autoimmune conditions, and/or ADHD.
Aleta is the owner and founder of her virtual group practice (Wise Heart Nutrition). She is also the creator of the groundbreaking, Eating with ADHD® approach and model, which she developed as a resource for supporting ADHDers in navigating food and eating difficulties, and in developing intuitive eating skills in order to nourish both the body and the brain. This approach is the basis for her monthly membership community, Neurished. She believes wholeheartedly that food freedom and body trust are birthrights, and that every individual is the expert of their own body.
Neurished is a monthly membership program based on Aleta’s Eating with ADHD® approach. It is the first and only program of its kind in that it is affordable, anti-diet, weight-inclusive, and made for ADHDers, by ADHDers.
Members have access to a proprietary Foundations of Eating with ADHD® learning course, weekly live calls that include group coaching with ADHD dietitians, workshops on a variety of topics offered by both the Neurished team and incredible guest experts, and body doubling sessions. In addition, members get access to the past workshop replay library, a massive collection of resources, short educational videos that get added regularly, and the best part - a private non-facebook community of non-diet ADHDers - all of which is available both through the Wise Heart website, and as a downloadable app!
ALL ABOUT LINDSEY ...
Follow Direction Not Perfection
Hi! I’m Lindsey House, I am a dietitian & Personal Trainer turned accountability coach. I always heard my clients saying “I know what to do, I just need to do it”, so I’ve made it my personal mission to help individuals take action.
While taking action, we get to see other exciting results, such as:
• Letting go of the all-or-nothing mentality (overcoming perfectionism)
• Getting off the sidelines in life and feeling energetic enough to participate
• Decreasing joint soreness to enjoy something as big as travel and small as playing on the floor with grandkids
I’d be honored to be invited on a personal health journey with you & be part of the accountability dream team!
Podcast:https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles ------------------------------------------------------ DO YOU WANT EXTRA SUPPORT & ACCOUNTABILILTY?
Click HERE for your FREE 1:1 call: https://calendly.com/houselifestyles/podcast-or-member-consult
Join our free Direction Not Perfection FB community: https://www.facebook.com/groups/1077725052861370
Click HERE for your FREE Stress Free Meal Planning Guide: https://pages.lindseyhouse.net/free-guide-1
Do you hear yourself saying "I know what to do, I just need to do it"? - click here for your free audio book and journaling questions: https://www.healthaccountabilitycoach.com/book-free-resources
--------------------------------------------------- Chelsea Grompone, known on instagram as @ADHD_DIETITIAN, is a Brooklyn based registered dietitian.
Over the last 10 years Chelsea has worked in a variety of settings including adult weight management, eating disorder recovery, geriatrics, and acute care.
Following Chelsea’s personal ADHD diagnosis in her early 30s she began honing her nutrition guidance towards the neurodivergent community.
Today, Chelsea leads the Divergent Diet Program which is geared to promote lifestyle changes to overcome ADHD barriers, optimize brain health and reduce stress
ALL ABOUT LINDSEY ...
Follow Direction Not Perfection
Hi! I’m Lindsey House, I am a dietitian & Personal Trainer turned accountability coach. I always heard my clients saying “I know what to do, I just need to do it”, so I’ve made it my personal mission to help individuals take action.
While taking action, we get to see other exciting results, such as:
• Letting go of the all-or-nothing mentality (overcoming perfectionism)
• Getting off the sidelines in life and feeling energetic enough to participate
• Decreasing joint soreness to enjoy something as big as travel and small as playing on the floor with grandkids
I’d be honored to be invited on a personal health journey with you & be part of the accountability dream team!
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
DO YOU WANT EXTRA SUPPORT & ACCOUNTABILILTY?
Click HERE for your FREE 1:1 call: https://calendly.com/houselifestyles/podcast-or-member-consult
Join our free Direction Not Perfection FB community: https://www.facebook.com/groups/1077725052861370
Click HERE for your FREE Stress Free Meal Planning Guide: https://pages.lindseyhouse.net/free-guide-1
Today we will address these three things:
1.Assess your feelings around this season of life (thriving or surviving)
2.Assess what’s going well and what might need tweaked
3.Write down actionable steps that could provide that ripple affect into healthy choices
ALL ABOUT LINDSEY ...
Follow Direction Not Perfection
Hi! I’m Lindsey House, I am a dietitian & Personal Trainer turned accountability coach. I always heard my clients saying “I know what to do, I just need to do it”, so I’ve made it my personal mission to help individuals take action.
While taking action, we get to see other exciting results, such as:
• Letting go of the all-or-nothing mentality (overcoming perfectionism)
• Getting off the sidelines in life and feeling energetic enough to participate
• Decreasing joint soreness to enjoy something as big as travel and small as playing on the floor with grandkids
I’d be honored to be invited on a personal health journey with you & be part of the accountability dream team!
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
DO YOU WANT EXTRA SUPPORT & ACCOUNTABILILTY?
Click HERE for your FREE 1:1 call: https://calendly.com/houselifestyles/podcast-or-member-consult
Join our free Direction Not Perfection FB community: https://www.facebook.com/groups/1077725052861370
Click HERE for your FREE Stress Free Meal Planning Guide: https://pages.lindseyhouse.net/free-guide-1
Resources:
https://www.hellerpsychologygroup.com/
Living a healthy lifestyle takes commitment and work. The average person has many tools available to help them achieve their goals. But people who live with ADHD, Executive Function Disorder, learning disabilities or similar disorders have an extra layer of difficulty added to their journey.
Although we traditionally think of ADHD as being an issue with children, people of all ages struggle. The inability to focus, manage time and organize things impacts the way they function in all aspects of their lives. Today, Dr. Carey Heller, a licensed, clinical psychologist, is with me to share how he “blends traditional talk therapy with practical ADHD/executive function coaching to provide clients with concrete tools in order to facilitate making improvements with time management and organizational skills” so they can succeed in any area of life, whether it has to do with health and fitness, schoolwork, or business goals.
“As a psychologist, he is able to help people process their feelings, increase motivation, improve self-esteem, and address other relevant things which, paired with practical strategies, can lead to significant improvements in task completion, being more relaxed, and greater satisfaction as well as success in life”.
Through evaluation and testing Dr. Heller works to figure out what is going on with each client to target their treatment. He believes that everyone is on an individualized journey; There is no single answer to fit every situation.
Does that sound like “eyes on your own paper”? I see many parallels between how Dr. Heller and I coach. Now I just wish I had that psychologist background to go with it.
If you or a loved one is dealing with ADHD or related disorders, I hope today’s interview will let you know that there are helpful resources out there.
ALL ABOUT LINDSEY ...
Follow Direction Not Perfection
Hi! I’m Lindsey House, I am a dietitian & Personal Trainer turned accountability coach. I always heard my clients saying “I know what to do, I just need to do it”, so I’ve made it my personal mission to help individuals take action.
While taking action, we get to see other exciting results, such as:
• Letting go of the all-or-nothing mentality (overcoming perfectionism)
• Getting off the sidelines in life and feeling energetic enough to participate
• Decreasing joint soreness to enjoy something as big as travel and small as playing on the floor with grandkids
I’d be honored to be invited on a personal health journey with you & be part of the accountability dream team!
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
----------------------------------------------------- DO YOU WANT EXTRA SUPPORT & ACCOUNTABILILTY?
Click HERE for your FREE 1:1 call: https://calendly.com/houselifestyles/podcast-or-member-consult
Join our free Direction Not Perfection FB community: https://www.facebook.com/groups/1077725052861370
Click HERE for your FREE Stress Free Meal Planning Guide: https://pages.lindseyhouse.net/free-guide-1
DO YOU WANT EXTRA SUPPORT & ACCOUNTABILILTY?
Click HERE for your FREE 1:1 call: https://calendly.com/houselifestyles/podcast-or-member-consult
Join our free Direction Not Perfection FB community: https://www.facebook.com/groups/1077725052861370
Click HERE for your FREE Stress Free Meal Planning Guide: https://pages.lindseyhouse.net/free-guide-1
Chelsea Grompone, known on instagram as @ADHD_DIETITIAN, is a Brooklyn based registered dietitian. Over the last 10 years Chelsea has worked in a variety of settings including adult weight management, eating disorder recovery, geriatrics, and acute care.
Following Chelsea’s personal ADHD diagnosis in her early 30s she began honing her nutrition guidance towards the neurodivergent community. Today, Chelsea leads the Divergent Diet Program which is geared to promote lifestyle changes to overcome ADHD barriers, optimize brain health and reduce stress
----------------------------------------------------ALL ABOUT LINDSEY ...
Follow Direction Not Perfection
Hi! I’m Lindsey House, I am a dietitian & Personal Trainer turned accountability coach. I always heard my clients saying “I know what to do, I just need to do it”, so I’ve made it my personal mission to help individuals take action.
While taking action, we get to see other exciting results, such as:
• Letting go of the all-or-nothing mentality (overcoming perfectionism)
• Getting off the sidelines in life and feeling energetic enough to participate
• Decreasing joint soreness to enjoy something as big as travel and small as playing on the floor with grandkids
I’d be honored to be invited on a personal health journey with you & be part of the accountability dream team!
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
ALL ABOUT LINDSEY ... Follow Direction Not Perfection
Hi! I’m Lindsey House, I am a dietitian & Personal Trainer turned accountability coach. I always heard my clients saying “I know what to do, I just need to do it”, so I’ve made it my personal mission to help individuals take action.
While taking action, we get to see other exciting results, such as:
• Letting go of the all-or-nothing mentality (overcoming perfectionism)
• Getting off the sidelines in life and feeling energetic enough to participate
• Decreasing joint soreness to enjoy something as big as travel and small as playing on the floor with grandkids
I’d be honored to be invited on a personal health journey with you & be part of the accountability dream team!
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
----------------------------------------------------DO YOU WANT EXTRA SUPPORT & ACCOUNTABILILTY?
Click HERE for your FREE 1:1 call: https://calendly.com/houselifestyles/podcast-or-member-consult
Join our free Direction Not Perfection FB community: https://www.facebook.com/groups/1077725052861370
Click HERE for your FREE Stress Free Meal Planning Guide: https://pages.lindseyhouse.net/free-guide-1
Listen to "Escape from Diet Prison Podcast": https://youtu.be/vItAsvj-PUs?si=ouhGLHm3JXAL2X2p
From Anne-Sophie,
"My longtime passion and goal have been to show women how to get from scattered to wholeness & bold magnificence, finding their truest sense of self-worth and self-love within themselves.
I look forward to guiding you along this journey of self-empowerment to unearth the self-worth within yourself so you may embrace joy, find peace, and boldly live your wild, rich life!"
ALL ABOUT LINDSEY ...
Follow Direction Not Perfection
Hi! I’m Lindsey House, I am a dietitian & Personal Trainer turned accountability coach. I always heard my clients saying “I know what to do, I just need to do it”, so I’ve made it my personal mission to help individuals take action.
While taking action, we get to see other exciting results, such as:
• Letting go of the all-or-nothing mentality (overcoming perfectionism)
• Getting off the sidelines in life and feeling energetic enough to participate
• Decreasing joint soreness to enjoy something as big as travel and small as playing on the floor with grandkids
I’d be honored to be invited on a personal health journey with you & be part of the accountability dream team!
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
DO YOU WANT EXTRA SUPPORT & ACCOUNTABILILTY?
Click HERE for your FREE 1:1 call: https://calendly.com/houselifestyles/podcast-or-member-consult
Join our free Direction Not Perfection FB community: https://www.facebook.com/groups/1077725052861370
Click HERE for your FREE Stress Free Meal Planning Guide: https://pages.lindseyhouse.net/free-guide-1
Licensed Therapist & Author at the "Angry at the Right Things Podcast" - Bronwyn Schweigerdt
Listen to "Angry at the Right Things" Podcast: https://youtu.be/HzorRettHb0?si=2H6Q-3Dbuild03nF
Bronwyn Scweigerdt, a Marriage & Family Therapist based in Lompoc, CA, specializes in treating panic attacks, panic disorders, anxiety, and depression, as well as addressing relationship issues.
Her approach goes beyond mere coping skills; she aims to help clients completely overcome these challenges.
With her guidance, many individuals have broken free from lifelong anxiety and depressive symptoms in just a few months. Therapy can indeed be transformative when facilitated by a competent therapist who actively engages with clients to create lasting change.
ALL ABOUT LINDSEY ...
Follow Direction Not Perfection Hi! I’m Lindsey House, I am a dietitian & Personal Trainer turned accountability coach. I always heard my clients saying “I know what to do, I just need to do it”, so I’ve made it my personal mission to help individuals take action.
While taking action, we get to see other exciting results, such as:
• Letting go of the all-or-nothing mentality (overcoming perfectionism)
• Getting off the sidelines in life and feeling energetic enough to participate
• Decreasing joint soreness to enjoy something as big as travel and small as playing on the floor with grandkids
I’d be honored to be invited on a personal health journey with you & be part of the accountability dream team!
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
DO YOU WANT EXTRA SUPPORT & ACCOUNTABILILTY?
Click HERE for your FREE 1:1 call: https://calendly.com/houselifestyles/podcast-or-member-consult
Join our free Direction Not Perfection FB community: https://www.facebook.com/groups/1077725052861370
Click HERE for your FREE Stress Free Meal Planning Guide: https://pages.lindseyhouse.net/free-guide-1
Dr. Nicole Lovat: www.fireflymedical.net
Interested in a continuous blood glucose monitor? Dr. Lovat mentions the Libre brand… click HERE to research more!
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Do you struggle with stubborn belly fat and other signs or symptoms of insulin resistance?
In this Podcast, we dive into how insulin works, what insulin resistance is and how to manage it. We review the pathophysiology of insulin resistance and discuss interventions and behavioral changes that improve insulin sensitivity.
We also discuss the use of Continuous Glucose Monitors in helping to improve metabolic health. We outline the best way to find a provider who can help you manage your insulin resistance and restore balance to your body.
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ALL ABOUT LINDSEY ...
Follow Direction Not Perfection
Hi! I’m Lindsey House, I am a dietitian & Personal Trainer turned accountability coach. I always heard my clients saying “I know what to do, I just need to do it”, so I’ve made it my personal mission to help individuals take action.
While taking action, we get to see other exciting results, such as:
• Letting go of the all-or-nothing mentality (overcoming perfectionism)
• Getting off the sidelines in life and feeling energetic enough to participate
• Decreasing joint soreness to enjoy something as big as travel and small as playing on the floor with grandkids
I’d be honored to be invited on a personal health journey with you & be part of the accountability dream team!
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
DO YOU WANT EXTRA SUPPORT & ACCOUNTABILILTY?
Click HERE for your FREE 1:1 call: https://calendly.com/houselifestyles/podcast-or-member-consult
Join our free Direction Not Perfection FB community: https://www.facebook.com/groups/1077725052861370
Click HERE for your FREE Stress Free Meal Planning Guide: https://pages.lindseyhouse.net/free-guide-1
Website: functionalmedicinecoaching.org
Functional Medicine with Dr. Sandra Scheinbaum Health & Wellness Practitioner and Educator.
Sandra believes that a great health coach is an ally each of us needs to make healthy changes that actually last. With her co-founder Elyse Wagner and in collaboration with The Institute for Functional Medicine, Dr. Scheinbaum founded The Functional Medicine Coaching Academy in 2014.
A clinical psychologist for nearly 40 years, Dr. Scheinbaum is an expert in positive psychology and mind-body medicine, and the author of "Functional Medicine Coaching", "Stop Panic Attacks in 10 Easy Steps" and "How to Give Clients the Skills to Stop Panic Attacks." She is a regular contributor to Forbes on Health and Wellness, as well as the host of the Health Coach Talk!
Website: functionalmedicinecoaching.org
LinkedIn Page: https://www.linkedin.com/in/sandra-scheinbaum-ph-d-17ba678/
Twitter: https://twitter.com/drscheinbaum
Facebook: https://www.facebook.com/sandra.scheinbaum/ Instagram: https://www.instagram.com/drsandi/
YouTube: https://www.youtube.com/c/FunctionalMedicineCoachingAcademy
IG: @functionalmedcoach
------------------------------------------------------------ ALL ABOUT LINDSEY ...
Follow Direction Not Perfection
Hi! I’m Lindsey House, I am a dietitian & Personal Trainer turned accountability coach. I always heard my clients saying “I know what to do, I just need to do it”, so I’ve made it my personal mission to help individuals take action.
While taking action, we get to see other exciting results, such as:
• Letting go of the all-or-nothing mentality (overcoming perfectionism)
• Getting off the sidelines in life and feeling energetic enough to participate
• Decreasing joint soreness to enjoy something as big as travel and small as playing on the floor with grandkids
I’d be honored to be invited on a personal health journey with you & be part of the accountability dream team!
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
DO YOU WANT EXTRA SUPPORT & ACCOUNTABILILTY?
Click HERE for your FREE 1:1 call: https://calendly.com/houselifestyles/podcast-or-member-consult
Join our free Direction Not Perfection FB community: https://www.facebook.com/groups/1077725052861370
Click HERE for your FREE Stress Free Meal Planning Guide: https://pages.lindseyhouse.net/free-guide-1
Meet Kathleen Klug!
Website: http://kathleenklug.com/
Facebook: https://www.facebook.com/KKHealthCoaching
Instagram: https://www.instagram.com/kathleenklughealth/
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KATHLEEN KLUG is a 40-year veteran in the profession of Fitness, Health, & Wellness, and currently serves as an (IIN) Holistic Health Coach, a Health Educator at Kaiser Permanente, and a Speaker.
She is also the creator of the START with ONE eCourse, and author of the book, START with ONE – A Simple Approach to Upgrade your Health – Body, Mind, and Spirit.
On these platforms, she inspires, informs, motivates, and walks alongside people on their journey to revitalizing their health and wholeness – body, mind, and spirit.
Her approach is a holistic and integrated approach – considering all areas of ones’ life as a way to improve total wellbeing. Kathleen’s message and teachings on how to create a toolset to structure behavior change, alongside a healthy mindset and soulset – with a healthy dose of grace as one learns and grows – gives hope and a plan to help people overcome unhealthy behavior and thinking, to become happier and healthier humans.
--------------------------------------------------------- ALL ABOUT LINDSEY
Follow Direction Not Perfection
Hi! I’m Lindsey House, I am a dietitian & Personal Trainer turned accountability coach. I always heard my clients saying “I know what to do, I just need to do it”, so I’ve made it my personal mission to help individuals take action.
While taking action, we get to see other exciting results, such as:
• Letting go of the all-or-nothing mentality (overcoming perfectionism)
• Getting off the sidelines in life and feeling energetic enough to participate
• Decreasing joint soreness to enjoy something as big as travel and small as playing on the floor with grandkids
I’d be honored to be invited on a personal health journey with you & be part of the accountability dream team!
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
DO YOU WANT EXTRA SUPPORT & ACCOUNTABILILTY?
Click HERE for your FREE 1:1 call: https://calendly.com/houselifestyles/podcast-or-member-consult
Join our free Direction Not Perfection FB community: https://www.facebook.com/groups/1077725052861370
Click HERE for your FREE Stress Free Meal Planning Guide: https://pages.lindseyhouse.net/free-guide-1
I am looking for 10 individuals to join me as I launch the silver arm of my PowerHouse Membership!! Click HERE to sign up and get started!!
DO YOU WANT EXTRA SUPPORT & ACCOUNTABILILTY?
Click HERE for your FREE 1:1 call: https://calendly.com/houselifestyles/podcast-or-member-consult
Join our free Direction Not Perfection FB community: https://www.facebook.com/groups/1077725052861370
Click HERE for your FREE Stress Free Meal Planning Guide: https://pages.lindseyhouse.net/free-guide-1
—————————————————————
Follow Direction Not Perfection
Hi! I’m Lindsey House, I am a dietitian & Personal Trainer turned accountability coach. I always heard my clients saying “I know what to do, I just need to do it”, so I’ve made it my personal mission to help individuals take action.
While taking action, we get to see other exciting results, such as:
• Letting go of the all-or-nothing mentality (overcoming perfectionism)
• Getting off the sidelines in life and feeling energetic enough to participate
• Decreasing joint soreness to enjoy something as big as travel and small as playing on the floor with grandkids
I’d be honored to be invited on a personal health journey with you & be part of the accountability dream team!
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
For more inspiration, listen to Kim’s Story: https://www.facebook.com/watch/?v=229997046588958
About Kim:
Kim is a former journalist turned health coach, a survivor of MS turned European Champion in Master Weightlifting - and on a mission to help women embrace muscle and strength as the one-stop-shop solution for a host of health problems often from our thirties onwards.
Kim’s approach is to turn scientific knowledge about human health into actionable tool kits for everyday life. Kim is also a mom of three grown kids - and a German living in Spain!
ALL ABOUT LINDSEY ...
Follow Direction Not Perfection
Hi! I’m Lindsey House, I am a dietitian & Personal Trainer turned accountability coach. I always heard my clients saying “I know what to do, I just need to do it”, so I’ve made it my personal mission to help individuals take action.
While taking action, we get to see other exciting results, such as:
• Letting go of the all-or-nothing mentality (overcoming perfectionism)
• Getting off the sidelines in life and feeling energetic enough to participate
• Decreasing joint soreness to enjoy something as big as travel and small as playing on the floor with grandkids
I’d be honored to be invited on a personal health journey with you & be part of the accountability dream team!
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
DO YOU WANT EXTRA SUPPORT & ACCOUNTABILILTY?
Click HERE for your FREE 1:1 call: https://calendly.com/houselifestyles/podcast-or-member-consult
Join our free Direction Not Perfection FB community: https://www.facebook.com/groups/1077725052861370
Click HERE for your FREE Stress Free Meal Planning Guide: https://pages.lindseyhouse.net/free-guide-1
DO YOU WANT EXTRA SUPPORT & ACCOUNTABILILTY?
Click HERE for your FREE 1:1 call: https://calendly.com/houselifestyles/podcast-or-member-consult
Join our free Direction Not Perfection FB community: https://www.facebook.com/groups/1077725052861370
Click HERE for your FREE Stress Free Meal Planning Guide: https://pages.lindseyhouse.net/free-guide-1
ALL ABOUT LINDSEY .
* Follow Direction Not Perfection*
Hi! I’m Lindsey House, I am a dietitian & Personal Trainer turned accountability coach. I always heard my clients saying “I know what to do, I just need to do it”, so I’ve made it my personal mission to help individuals take action.
While taking action, we get to see other exciting results, such as:
• Letting go of the all-or-nothing mentality (overcoming perfectionism)
• Getting off the sidelines in life and feeling energetic enough to participate
• Decreasing joint soreness to enjoy something as big as travel and small as playing on the floor with grandkids I’d be honored to be invited on a personal health journey with you & be part of the accountability dream team!
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
Check out my YouTube Playlists for topics like:
-
Physical therapy
-
Emotional Eating
-
Menopause
-
Drinking Less
-
Stress Management
—————————————————————
* Follow Direction Not Perfection*
Hi! I’m Lindsey House, I am a dietitian & Personal Trainer turned accountability coach. I always heard my clients saying “I know what to do, I just need to do it”, so I’ve made it my personal mission to help individuals take action.
While taking action, we get to see other exciting results, such as:
• Letting go of the all-or-nothing mentality (overcoming perfectionism)
• Getting off the sidelines in life and feeling energetic enough to participate
• Decreasing joint soreness to enjoy something as big as travel and small as playing on the floor with grandkids
I’d be honored to be invited on a personal health journey with you & be part of the accountability dream team!
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
DO YOU WANT EXTRA SUPPORT & ACCOUNTABILILTY?
Click HERE for your FREE 1:1 call: https://calendly.com/houselifestyles/podcast-or-member-consult
Join our free Direction Not Perfection FB community: https://www.facebook.com/groups/1077725052861370
Click HERE for your FREE Stress Free Meal Planning Guide: https://pages.lindseyhouse.net/free-guide-1
DR. NICOLE LOVAT.
MD, PhD
E: drlovat@fireflymedical.net
W: www.fireflymedical.net
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Dr. Lovat was born and raised in Winnipeg, Canada. She graduated First Class Double Honors with a Bachelor of Science in both Biochemistry and Physics. Thereafter, she concurrently earned both her MD and PhD in Pharmacology and Therapeutics, specializing in Insulin Resistance, Metabolic Syndrome, and Pregnancy. After residency, Dr. Lovat went on to practice as a physician, educator, and medical director.
In her role as a physician, Dr. Lovat has practiced cradle-to-grave medicine, ICU care, and Emergency Medicine. Her diverse background has given her the privilege of treating remote communities, delivering babies, and providing critical care to her community. She has worked and been an instructor for the Mayo Clinic, trained residents at Providence Health in Washington State, and taught for the University of Washington School of Medicine.
Dr. Lovat and her husband, Grant, decided to settle in the Midwest where they first met. After settling in, Firefly Medical Group PLLC was soon conceptualized as a family business to offer customized medical care specific to treating symptoms of hormone problems. Dr. Lovat’s high degree of expertise in drug science and research, as well as her advanced training in both bio-identical hormones and esthetics, make her a first-class provider in this space.
————————————————————
ALL ABOUT LINDSEY ...
* Follow Direction Not Perfection*
Hi! I’m Lindsey House, I am a dietitian & Personal Trainer turned accountability coach. I always heard my clients saying “I know what to do, I just need to do it”, so I’ve made it my personal mission to help individuals take action.
While taking action, we get to see other exciting results, such as:
• Letting go of the all-or-nothing mentality (overcoming perfectionism)
• Getting off the sidelines in life and feeling energetic enough to participate
• Decreasing joint soreness to enjoy something as big as travel and small as playing on the floor with grandkids
I’d be honored to be invited on a personal health journey with you & be part of the accountability dream team!
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
DO YOU WANT EXTRA SUPPORT & ACCOUNTABILILTY?
Click HERE for your FREE 1:1 call: https://calendly.com/houselifestyles/podcast-or-member-consult
Join our free Direction Not Perfection FB community: https://www.facebook.com/groups/1077725052861370
Click HERE for your FREE Stress Free Meal Planning Guide: https://pages.lindseyhouse.net/free-guide-1
Follow Karolina:
Website: https://euphoricaf.com/
Podcast: https://podcasts.apple.com/us/podcast/euphoric-the-podcast/id1440391820
***********Alcohol is everywhere in our society, and it's hard to resist. The pressures to fit in and have "just one drink"--that turns into several - whether at a party or on a casual Friday night, can lead to an imbalanced life that's plagued with unhealthy habits, low self-esteem, and decreased productivity.
How can you change your relationship with alcohol without feeling deprived or like a social outcast? First, decide you want a change and then pick up Euphoric, from certified alcohol-free life coach Karolina Rzadkowolska.
Karolina has helped thousands of casual drinkers transform their relationship with alcohol, including herself. In Euphoric, she shares a proven strategy to make alcohol insignificant in your life.
In just eight weeks, you can ditch alcohol and learn how to:
-Create a natural buzz that alcohol can only mimic - -Be fully present with your kids, partner, and friends -Feel more energized, look better, and live healthier -Enjoy the best sleep of your life Have fun in any social situation, without drinking
-Accomplish goals with your newfound drive —- Become confident to chase your biggest dreams
Euphoric presents an eight-week, easy-to-customize plan for anyone who wants to transform their relationship with alcohol and experience the life-changing benefits that happen when you take a break from booze to focus the health of your mind, body, and soul.
Here's the plan:
Week 1: Examine and Dismantle Limiting Beliefs Week 2: Let Go of Shame
Week 3: Step into Your Best Health
Week 4: Navigate Your Social Life
Week 5: Get Mindful and Embody Self-Love
Week 6: Find Pure and Utter Happiness
Week 7: Create Your Dream Life
Week 8: Step into Your Purpose Make alcohol irrelevant and gain the happiness and confidence you need to go after your biggest goals. ********* ALL ABOUT LINDSEY ...
Follow Direction Not Perfection
Hi! I’m Lindsey House, I am a dietitian & Personal Trainer turned accountability coach. I always heard my clients saying “I know what to do, I just need to do it”, so I’ve made it my personal mission to help individuals take action.
While taking action, we get to see other exciting results, such as:
• Letting go of the all-or-nothing mentality (overcoming perfectionism)
• Getting off the sidelines in life and feeling energetic enough to participate
• Decreasing joint soreness to enjoy something as big as travel and small as playing on the floor with grandkids
I’d be honored to be invited on a personal health journey with you & be part of the accountability dream team!
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
DO YOU WANT EXTRA SUPPORT & ACCOUNTABILILTY?
Click HERE for your FREE 1:1 call: https://calendly.com/houselifestyles/podcast-or-member-consult
Join our free Direction Not Perfection FB community: https://www.facebook.com/groups/1077725052861370
Click HERE for your FREE Stress Free Meal Planning Guide: https://pages.lindseyhouse.net/free-guide-1
Follow Robin Sacks:
www.robinjsacks.com
LinkedIn - @RobinSacks
IG - @RobinSacks
Book - "Get Off My Bus"
------------------------------------------------------------- Follow Direction Not Perfection:
Hi! I’m Lindsey House, I am a dietitian & Personal Trainer turned accountability coach.
I always heard my clients saying “I know what to do, I just need to do it”, so I’ve made it my personal mission to help individuals take action.
While taking action, we get to see other exciting results, such as:
• Letting go of the all-or-nothing mentality (overcoming perfectionism)
• Getting off the sidelines in life and feeling energetic enough to participate
• Decreasing joint soreness to enjoy something as big as travel and small as playing on the floor with grandkids
I’d be honored to be invited on a personal health journey with you & be part of the accountability dream team!
Podcast: https://www.healthaccountabilitycoach... Website: https://www.healthaccountabilitycoach... Facebook: https://www.facebook.com/houselifestyles
YouTube Podcasts (I have playlists waiting for you!): https://www.youtube.com/@UCXNyv2iwhBZkXFzZXpjXBAA
DO YOU WANT EXTRA SUPPORT & ACCOUNTABILILTY?
Click HERE for your FREE 1:1 call: https://calendly.com/houselifestyles/podcast-or-member-consult
Join our free Direction Not Perfection FB community: https://www.facebook.com/groups/1077725052861370
Click HERE for your FREE Stress Free Meal Planning Guide: https://pages.lindseyhouse.net/free-guide-1 ---------------------------------------------------
All Things Dr. Sherry Price:
Website: epicyou.com
Email: support@epicyou.com
Facebook: @drsherryprice
Instagram: @drsherryprice
Podcast - Health, Habits and Epic Living
Can we talk alcohol?
Anyone fed up with their habits or practices around using alcohol?
Would it sound like a relief if we could take away the black and white thinking of, we either have to obstain from alcohol completely OR drink heavily… alcoholic or non-drinker… why does there always seem to be nothing inbetween? No middle ground? Today’s episode is for grey area thinkers (I mean, drinkers)… individuals who are looking to appropriately place alcohol in their life versus alcohol being a default (reaching for it because it’s a habit instead of a conscious choice).
ALL ABOUT LINDSEY ...
* Follow Direction Not Perfection*
Hi! I’m Lindsey House, I am a dietitian & Personal Trainer turned accountability coach. I always heard my clients saying “I know what to do, I just need to do it”, so I’ve made it my personal mission to help individuals take action.
While taking action, we get to see other exciting results, such as:
• Letting go of the all-or-nothing mentality (overcoming perfectionism)
• Getting off the sidelines in life and feeling energetic enough to participate
• Decreasing joint soreness to enjoy something as big as travel and small as playing on the floor with grandkids
I’d be honored to be invited on a personal health journey with you & be part of the accountability dream team!
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
DO YOU WANT EXTRA SUPPORT & ACCOUNTABILILTY?
Click HERE for your FREE 1:1 call: https://calendly.com/houselifestyles/podcast-or-member-consult
Join our free Direction Not Perfection FB community: https://www.facebook.com/groups/1077725052861370
Click HERE for your FREE Stress Free Meal Planning Guide: https://pages.lindseyhouse.net/free-guide-1
Follow Michele Folan: https://www.instagram.com/askingforafriend_pod/
https://podcasts.apple.com/us/podcast/asking-for-a-friend-health-fitness-personal-growth/id1620788625
Today's guest: Michele Folan is the host of the Asking for a Friend Podcast. As a Sales Director in the health industry, coach, mom, wife, and self-professed life-long learner, Michele gets your questions answered by respected experts in their fields, and she speaks to women just like you, who are stepping out of their comfort zones to make their lives and the lives of others more fulfilling.
Asking for a Friend dives deep into health, wellness, career, relationships, and everything in between. Let’s celebrate these amazing years of our lives with honesty, wisdom, and lots of humor because no one said we have to go quietly into this chapter.
ALL ABOUT LINDSEY ...
Follow Direction Not Perfection
Hi! I’m Lindsey House, I am a dietitian & Personal Trainer turned accountability coach. I always heard my clients saying “I know what to do, I just need to do it”, so I’ve made it my personal mission to help individuals take action.
While taking action, we get to see other exciting results, such as:
• Letting go of the all-or-nothing mentality (overcoming perfectionism)
• Getting off the sidelines in life and feeling energetic enough to participate
• Decreasing joint soreness to enjoy something as big as travel and small as playing on the floor with grandkids
I’d be honored to be invited on a personal health journey with you & be part of the accountability dream team!
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
DO YOU WANT EXTRA SUPPORT & ACCOUNTABILILTY?
Click HERE for your FREE 1:1 call: https://calendly.com/houselifestyles/podcast-or-member-consult
Join our free Direction Not Perfection FB community: https://www.facebook.com/groups/1077725052861370
Click HERE for your FREE Stress Free Meal Planning Guide: https://pages.lindseyhouse.net/free-guide-1
If you are enjoying the Menopause series, click here to listen to the first three parts:
"All Things Menopause- with Dr. Tammy Tucker": https://youtu.be/vm20jx-oyJ4
"Unlocking The Power Within: Ignite Metabolism & Harmonize Hormones - with Dietitian, Meg Green": https://youtu.be/3iCZhfa7usg
"Embrace Menopause As The Perfect Opportunity To Break Free From Diet Culture - with Dr. Deb Butler": https://youtu.be/G2prHjkXaSc
All Things Dr. Sherry Price:
Website: epicyou.com
Email: support@epicyou.com
Facebook: @drsherryprice
Instagram: @drsherryprice
Podcast - Health, Habits and Epic Living
ALL ABOUT LINDSEY ..
* Follow Direction Not Perfection*
Hi! I’m Lindsey House, I am a dietitian & Personal Trainer turned accountability coach. I always heard my clients saying “I know what to do, I just need to do it”, so I’ve made it my personal mission to help individuals take action.
While taking action, we get to see other exciting results, such as:
• Letting go of the all-or-nothing mentality (overcoming perfectionism)
• Getting off the sidelines in life and feeling energetic enough to participate
• Decreasing joint soreness to enjoy something as big as travel and small as playing on the floor with grandkids
I’d be honored to be invited on a personal health journey with you & be part of the accountability dream team!
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
DO YOU WANT EXTRA SUPPORT & ACCOUNTABILILTY?
Click HERE for your FREE 1:1 call: https://calendly.com/houselifestyles/podcast-or-member-consult
Join our free Direction Not Perfection FB community: https://www.facebook.com/groups/1077725052861370
Click HERE for your FREE Stress Free Meal Planning Guide: https://pages.lindseyhouse.net/free-guide-1
DO YOU WANT EXTRA SUPPORT & ACCOUNTABILILTY?
Click HERE for your FREE 1:1 call: https://calendly.com/houselifestyles/podcast-or-member-consult
Join our free Direction Not Perfection FB community: https://www.facebook.com/groups/1077725052861370
Click HERE for your FREE Stress Free Meal Planning Guide: https://pages.lindseyhouse.net/free-guide-1
Discover all Dr. Tammy Has to offer:
YouTube: https://thenakeddoctorshow.com/
Facebook: https://www.facebook.com/drtammytucker
Menopause Solutions and Sisterhood Facebook group: https://www.facebook.com/groups/246581034758536
Dr. Tammy Tucker is the author of over 15 best selling books including: Balancing Act- Achieving a Youthful Hormone Balance, The Cannabis Solution, Path out of Pain, The Testosterone Solution, Project Fabulous-The True Bio-Balance System, Project Wellness-The Journey to Optimal Health, A Year in My Life, Healthy Ambitions-Tools for taking charge of your healthcare, Life Flip, Belly Brain Connection, The Healing before the Healing, 100% Natural Baby and many more as well as writer of 4 fiction novels.
National Television show host and radio/podcaster of “The Naked Doctor”-The Naked Truth About Health, Wellness and Lifestyle. TV Show Host of “Healthy Ambitions”, speaker and bio-identical hormone/functional medicine expert. Creator of “The Bio-balance System”TM , has created and had phenomenal results with over 20 unique disease recovery protocols and nutraceuticals supplements. CEO of “Clean Eats” an individualized food nutrition based prep and delivery service. She has been a keynote speaker for the American Diabetes Association and The American Heart Association. She has shared the stage with Suzanne Somers and is known to many as Hollywood's best kept secret helping many celebrities as well as their personal trainers restore hormone balance. She has people that seek her out world wide for her expertise. She is known as the “go-to” for celebrities who have been on hormones for years and know that she is truly gifted with her unique perspective. She has been the CEO of more than 10 wellness clinics and supplement companies and won many awards for her heart centered patient approach. She has been featured on CBS, Fox, ABC, The CW, and CNN. She has blogged on health and wellness for newspapers and news interviews and has been featured as a guest on multiple syndicated radio shows, and featured in RedBook magazine.
Weight Loss, Hormone Expert and Spokesperson Dr. Tammy Tucker (referred to as Dr. Tammy) is a board-certified family physician and founder of multiple programs of health, wellness and lifestyle. As a speaker, Dr. Tammy empowers and inspires those who attend her speaking engagements to do something different to achieve the healthy lifestyle they desire.
————————————————————-
ALL ABOUT LINDSEY
* Follow Direction Not Perfection*
Hi! I’m Lindsey House, I am a dietitian & Personal Trainer turned accountability coach. I always heard my clients saying “I know what to do, I just need to do it”, so I’ve made it my personal mission to help individuals take action.
While taking action, we get to see other exciting results, such as:
• Letting go of the all-or-nothing mentality (overcoming perfectionism)
• Getting off the sidelines in life and feeling energetic enough to participate
• Decreasing joint soreness to enjoy something as big as travel and small as playing on the floor with grandkids
I’d be honored to be invited on a personal health journey with you & be part of the accountability dream team!
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
WORK WITH MEG GREEN: https://www.meggreenrd.com/contact
Meg created a collaborative 5 step approach that is designed to reconnect you back to the fullest expression of who you are.
We will take a deep dive to balance hormones, nourish thyroid functions, and revive metabolism. Together we will create a crystal clear customized plan based on your bodies unique needs to reset empowered intentions, reclaim personal needs, and to renew your health to get back to you in the best season of life.
When you sign up to work with me, we will start off with an initial consult with a full health history intake to create clarity on your health goals.
Then, Meg will develop a customized plan to move through these 5 steps:
Calibrate:
Do a 30-day reset to build the foundations of healthy diet & lifestyle to lower inflammation, identify food sensitivities & balance nutritional stressors to create sustainable eating.
Control:
Understand and honor the body’s natural alignment between stress, sleep, & hormones to ensure optimal thyroid + metabolism functions.
Comfort:
Nurture the gut & digestive issues by healing intestinal permeability while building a diverse gut microbiome thus prompting the power to diffuse symptoms & breakthrough with transformation.
Confidence:
Uncover the triggers & release old beliefs & negative mindsets to establish self-trust, ascend self-love, and radiate self-worth.
Clarity:
Explore complimentary personalized features & materials to maintain long-term achievements & success by adopting supportive resources like customized meal plans, functional lab work & reviews, personalized support.
https://www.meggreenrd.com/contact
ALL ABOUT LINDSEY .
Follow Direction Not Perfection
Hi! I’m Lindsey House, I am a dietitian & Personal Trainer turned accountability coach. I always heard my clients saying “I know what to do, I just need to do it”, so I’ve made it my personal mission to help individuals take action.
While taking action, we get to see other exciting results, such as:
• Letting go of the all-or-nothing mentality (overcoming perfectionism)
• Getting off the sidelines in life and feeling energetic enough to participate
• Decreasing joint soreness to enjoy something as big as travel and small as playing on the floor with grandkids
I’d be honored to be invited on a personal health journey with you & be part of the accountability dream team!
—————————————————————
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
DO YOU WANT EXTRA SUPPORT & ACCOUNTABILILTY?
Click HERE for your FREE 1:1 call: https://calendly.com/houselifestyles/podcast-or-member-consult
Join our free Direction Not Perfection FB community: https://www.facebook.com/groups/1077725052861370
Click HERE for your FREE Stress Free Meal Planning Guide: https://pages.lindseyhouse.net/free-guide-1
Follow Dr. Deb Butler:
Website: http://drdebbutler.com/
Facebook: https://www.facebook.com/drdebbutler/
Instagram: @drdebbutler or https://www.instagram.com/drdebbutler/?hl=en
Dr. Deb Butler is a Certified Master Weight Loss and Life Coach, and even taught at The Life Coach School for the amazing Brooke Castillo. Before that? She spent 30 years as a Board Certified Chiropractor, Nutritionist and Acupuncturist.
She is the host of the podcast ThINNER Peace In Menopause and Beyond and has been featured as a guest on various podcasts as well. Dr. Deb spent decades struggling with her weight and yo-yo dieting. She went on her last diet at the age of 50 and has been free of the diet culture ever since. She read, researched, and created a program to help other women.
If you have been battling your weight and relationship with food your whole life... and now menopause is making it harder than ever... Dr. Deb can teach you to change the way you think so that this is the very last time you have to lose weight.
ALL ABOUT LINDSEY ...
Follow Direction Not Perfection
Hi! I’m Lindsey House, I am a dietitian & Personal Trainer turned accountability coach. I always heard my clients saying “I know what to do, I just need to do it”, so I’ve made it my personal mission to help individuals take action. While taking action, we get to see other exciting results, such as:
• Letting go of the all-or-nothing mentality (overcoming perfectionism)
• Getting off the sidelines in life and feeling energetic enough to participate
• Decreasing joint soreness to enjoy something as big as travel and small as playing on the floor with grandkids
I’d be honored to be invited on a personal health journey with you & be part of the accountability dream team!
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
DO YOU WANT EXTRA SUPPORT & ACCOUNTABILILTY?
Click HERE for your FREE 1:1 call: https://calendly.com/houselifestyles/podcast-or-member-consult
Join our free Direction Not Perfection FB community: https://www.facebook.com/groups/1077725052861370
Click HERE for your FREE Stress Free Meal Planning Guide: https://pages.lindseyhouse.net/free-guide-1
Can micro actions truly be delivering unstoppable progress?
*ALL ABOUT TRISH BLACKWELL *
CHECK OUT TRISH'S LIBRARY OF RESOURCES AND MOTIVATION:
Trish's home is at: http://www.trishblackwell.com Trish's next-level coaching happens at: http://www.collegeofconfidence.com Read some of Trish's raving reviews: www.collegeofconfidence.com/reviews *****
JOIN TRISH'S MONTHLY COACHING PROGRAM: Get all of the thought-training you need to transform your mindset by enrolling as a student in The College of Confidence. (www.collegeofconfidence.com).
The College of Confidence is like the Netflix of lifecoaching, with courses upon courses to help you transform your life, but also includes personal support from Trish and the encouragement of a dynamic and positive community of other students. Get started at: www.collegeofconfidence.com *****
LISTEN TO THE CONFIDENCE PODCAST HERE: iTunes: https://www.trishblackwell.com/onitunes Everywhere else: https://www.trishblackwell.com/thecon... *****
ALL ABOUT LINDSEY
* Follow Direction Not Perfection*
Hi! I’m Lindsey House, I am a dietitian & Personal Trainer turned accountability coach. I always heard my clients saying “I know what to do, I just need to do it”, so I’ve made it my personal mission to help individuals take action. While taking action, we get to see other exciting results, such as:
• Letting go of the all-or-nothing mentality (overcoming perfectionism)
• Getting off the sidelines in life and feeling energetic enough to participate
• Decreasing joint soreness to enjoy something as big as travel and small as playing on the floor with grandkids I’d be honored to be invited on a personal health journey with you & be part of the accountability dream team!
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
DO YOU WANT EXTRA SUPPORT & ACCOUNTABILILTY?
Click HERE for your FREE 1:1 call: https://calendly.com/houselifestyles/podcast-or-member-consult
Join our free Direction Not Perfection FB community: https://www.facebook.com/groups/1077725052861370
Click HERE for your FREE Stress Free Meal Planning Guide: https://pages.lindseyhouse.net/free-guide-1
DO YOU WANT EXTRA SUPPORT & ACCOUNTABILILTY FROM LINDSEY?
Click HERE to schedule your FREE 1:1 call - Do you ever hear yourself saying “I don’t even know where to start! I get motivated to make health changes and then feel instantly overwhelmed with what to prioritize! “ This is the PURPOSE of this call… you will walk away feeling equipped with the understanding of where to start! (feeling supported in your journey).
Click HERE to join our FREE Direction Not Perfection Community: Real Weight Loss for Woman After 40
AND…
Click HERE Discover 5 Stress Free Meal Planning Tips to Increase Energy & Lose the Fluff -Without Giving Up Everything You Love Or Feeling Deprived
Click HERE if you want to be able to watch the podcast on our YouTube Direction Not Perfection Station!
* Follow Direction Not Perfection*
Hi! I’m Lindsey House, I am a dietitian & Personal Trainer turned accountability coach. I always heard my clients saying “I know what to do, I just need to do it”, so I’ve made it my personal mission to help individuals take action. While taking action, we get to see other exciting results, such as:
Letting go of the all-or-nothing mentality (overcoming perfectionism)
Getting off the sidelines in life and feeling energetic enough to participate
Decreasing joint soreness to enjoy something as big as travel and small as playing on the floor with grandkids
I’d be honored to be invited on a personal health journey with you & be part of the accountability dream team!
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
directionnotperfection #rewritetherules #healthaccountabilitycoach
DO YOU WANT EXTRA SUPPORT & ACCOUNTABILILTY FROM LINDSEY?
Click HERE to schedule your FREE 1:1 call - Do you ever hear yourself saying “I don’t even know where to start! I get motivated to make health changes and then feel instantly overwhelmed with what to prioritize! “ This is the PURPOSE of this call… you will walk away feeling equipped with the understanding of where to start! (feeling supported in your journey).
Click HERE to join our FREE Direction Not Perfection Community: Real Weight Loss for Woman After 40
AND…
Click HERE Discover 5 Stress Free Meal Planning Tips to Increase Energy & Lose the Fluff -Without Giving Up Everything You Love Or Feeling Deprived
Click HERE if you want to be able to watch the podcast on our YouTube Direction Not Perfection Station!
* Follow Direction Not Perfection*
Hi! I’m Lindsey House, I am a dietitian & Personal Trainer turned accountability coach. I always heard my clients saying “I know what to do, I just need to do it”, so I’ve made it my personal mission to help individuals take action. While taking action, we get to see other exciting results, such as:
**Letting go of the all-or-nothing mentality (overcoming perfectionism)
**Getting off the sidelines in life and feeling energetic enough to participate
**Decreasing joint soreness to enjoy something as big as travel and small as playing on the floor with grandkids
I’d be honored to be invited on a personal health journey with you & be part of the accountability dream team!
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
directionnotperfection #rewritetherules #healthaccountabilitycoach
www.DrTeresaPangan.com
This is a second podcast with guest Dr. Teresa Pangan where on the first episode she talked about stress management and how your mindset towards stress affects how your body processes stress. I encourage you to listen to that if you haven't yet.
In this episode, Dr. Pangan shares how your mindset about the food you eat matters.
When you hear the word "healthy food" what comes to mind? For many depriving, boring, blah tasting is what comes to mind for many people. What if this thinking was partly responsible for making it harder to lose weight?
Dr. Teresa Pangan shares a revealing study about milkshakes where subjects were told one milkshake was sensible, low calorie, and light. The other milkshake was indulgent, high fat, and high calorie. Which one do you think raised their metabolism and lowered their hunger signals? Listen to find out the answer.
Our assumption that calories in and calories out in our bodies is not so simple. Mindset matters. What happens in your body is both the behavior you do, the foods you eat, but also what you think about the foods. What you think about the foods you are eating is not non-consequential, it has consequences and not in the way you might think.
The best mindset at any given moment is open to multiple possibilities. There is not one best mindset. Find out what are possible mindsets that raise your metabolism and lower your hunger. There are also mindsets that work against your health goals and you might not even be aware of them.
Dietitians often have a unique mindset towards food that helps them see the healing properties in food. Lindsey and Dr. Teresa Pangan discuss ways you can change your mindset to a more nourishing and healing mindset that will help you in pursuit of your health goals.
Dr. Pangan speaks throughout the country on ways to feel better through destressing, bringing about good stress and how your mindset matters. Her mission is to help people with easy daily practices feel better in themselves, thus get more out of life. You can learn more or book her to speak at www.DrTeresaPangan.com.
DO YOU WANT EXTRA SUPPORT & ACCOUNTABILILTY FROM LINDSEY?
Click HERE to schedule your FREE 1:1 call - Do you ever hear yourself saying “I don’t even know where to start! I get motivated to make health changes and then feel instantly overwhelmed with what to prioritize! “ This is the PURPOSE of this call… you will walk away feeling equipped with the understanding of where to start! (feeling supported in your journey).
Click HERE to join our FREE Direction Not Perfection Community: Real Weight Loss for Woman After 40
AND…
Click HERE Discover 5 Stress Free Meal Planning Tips to Increase Energy & Lose the Fluff -Without Giving Up Everything You Love Or Feeling Deprived
Click HERE if you want to be able to watch the podcast on our YouTube Direction Not Perfection Station!
Follow Direction Not Perfection
Hi! I’m Lindsey House, I am a dietitian & Personal Trainer turned accountability coach. I always heard my clients saying “I know what to do, I just need to do it”, so I’ve made it my personal mission to help individuals take action. While taking action, we get to see other exciting results, such as:
Letting go of the all-or-nothing mentality (overcoming perfectionism)
Getting off the sidelines in life and feeling energetic enough to participate
Decreasing joint soreness to enjoy something as big as travel and small as playing on the floor with grandkids
I’d be honored to be invited on a personal health journey with you & be part of the accountability dream team!
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
directionnotperfection #rewritetherules #healthaccountabilitycoach
Dr. Teresa Pangan's Website: https://www.drteresapangan.com/
MORE FROM DR. PANGAN How would you like to feel less stressed? Even turn your stress around to help you achieve what is important to you like weight loss or connecting with those you love.
New research indicates we can utilize stress to make yourself stronger and move towards your goals. Dr. Teresa Pangan has seen how debilitating stress can be in patients she works with and in her own family's lives. She shares some easy to put into practice ways to manage stress and also the latest research on how you can reverse stress so that it helps you.
We have been told over and over that stress is debilitating and to avoid it. Stress doesn't have to be that way. Stress back in previous times helped us survive and react to life threatening situations like a tiger. Dr. Pangan will share the three stages your body has been trained to move through to process stress. Stress we encounter can be external stressors like a jerky comment someone makes at a meeting, a text on your phone about a bill due, a fight with a spouse, or even getting held up in traffic. Internal stressors can be negative self-talk, constant perfectionism or unable to tolerate uncertainty.
There is a whole cascade of things that happen instantly in our bodies when stressed either with external or internal stressors. In a sense, your body reacts as if there was a tiger standing a few feet away. What we find helps to process all these stressors throughout the day are activities that move the stress through your body and communicate to your body that you are safe and the body can bring things back to its normal healthy levels.
There are several easy to do activities in your day that will process the stress you encounter so our health is not negatively affected by the stress. Listen to the episode to find out different options you can implement in your own life to feel less stress.
Another important part of stress is to utilize the stress to help you reach your goals. Good stress is one way to do this. It is an appraisal of the situation where you see it as a threat or change it to seeing as a challenge - something that you will learn and grow from. This is also called eustress. There is a newer approach to stress from the research that utilizes stress to become stronger and use it to move your towards your goals. It is called "stress is enhancing" approach to stress. There is a three-step approach to putting this into practice in your life. If left alone stress can affect your physical health through contributing to chronic disease and weight gain and also make it difficult to sustain other positive lifestyle behaviors in your life like positive eating habits, movement and quality sleep. Stress can be managed and stopped from harming our health with some easy daily practices and even be transformed to more powerfully pursue your goals and what is important in your life. Dr. Pangan speaks throughout the country on ways to destress and bring about good stress to feel and be less stressed. Her mission is to help people feel better in themselves, thus get more out of life. You can learn more or book her to speak at
www.DrTeresaPangan.com
DO YOU WANT EXTRA SUPPORT & ACCOUNTABILILTY FROM LINDSEY?
Click HERE to schedule your FREE 1:1 call - Do you ever hear yourself saying “I don’t even know where to start! I get motivated to make health changes and then feel instantly overwhelmed with what to prioritize! “ This is the PURPOSE of this call… you will walk away feeling equipped with the understanding of where to start! (feeling supported in your journey).
Click HERE to join our FREE Direction Not Perfection Community: Real Weight Loss for Woman After 40
AND…
Click HERE Discover 5 Stress Free Meal Planning Tips to Increase Energy & Lose the Fluff -Without Giving Up Everything You Love Or Feeling Deprived
Click HERE if you want to be able to watch the podcast on our YouTube Direction Not Perfection Station!
* Follow Direction Not Perfection*
Hi! I’m Lindsey House, I am a dietitian & Personal Trainer turned accountability coach. I always heard my clients saying “I know what to do, I just need to do it”, so I’ve made it my personal mission to help individuals take action. While taking action, we get to see other exciting results, such as:
**Letting go of the all-or-nothing mentality (overcoming perfectionism)
**Getting off the sidelines in life and feeling energetic enough to participate
**Decreasing joint soreness to enjoy something as big as travel and small as playing on the floor with grandkids
I’d be honored to be invited on a personal health journey with you & be part of the accountability dream team!
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
directionnotperfection #rewritetherules #healthaccountabilitycoach
Register for Eliza's "Healthy for The Holidays" : https://www.elizakingsford.com/hfth23-1
www.elizakingsford.com
(Author of "Brain Powered Weight Loss")
------------------------------------------------------------Eliza's work might be right for you if:
**You’ve been obsessing over food and your weight for as long as you can remember
**You’re exhausted from how much time you spend feeling bad about your body
**You’ve tried EVERYTHING and nothing seems to work for you
**You know what to do, you just don’t do it consistently
**You’re always either on a diet or off the rails, there is no in-between
**You wonder if you’ll ever leave this struggle behind you
**You know there has to be a better way, you just don’t know what it is
**You’re tired of starting over every Monday, swearing you’ll be different this week
**You’re tired of trying so hard to lose weight, only to find your clothes fitting tighter and the scale not budging. -
------------------------------------------------------------ DO YOU WANT EXTRA SUPPORT & ACCOUNTABILILTY?
Click HERE for your FREE 1:1 call: https://calendly.com/houselifestyles/podcast-or-member-consult
YouTube Podcasts (I have playlists waiting for you!): https://www.youtube.com/@UCXNyv2iwhBZkXFzZXpjXBAA
Join our free Direction Not Perfection FB community: https://www.facebook.com/groups/1077725052861370
Click HERE for your FREE Stress Free Meal Planning Guide: https://pages.lindseyhouse.net/free-guide-1
* Follow Direction Not Perfection*
Hi! I’m Lindsey House, I am a dietitian & Personal Trainer turned accountability coach. I always heard my clients saying “I know what to do, I just need to do it”, so I’ve made it my personal mission to help individuals take action.
While taking action, we get to see other exciting results, such as:
• Letting go of the all-or-nothing mentality (overcoming perfectionism)
• Getting off the sidelines in life and feeling energetic enough to participate
• Decreasing joint soreness to enjoy something as big as travel and small as playing on the floor with grandkids
I’d be honored to be invited on a personal health journey with you & be part of the accountability dream team!
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
directionnotperfection #rewritetherules #healthaccountabilitycoach
Register for Eliza's "Healthy for The Holidays" : https://www.elizakingsford.com/hfth23-1
www.elizakingsford.com (Author of "Brain Powered Weight Loss")
------------------------------------------------------------ Eliza's work might be right for you if:
**You’ve been obsessing over food and your weight for as long as you can remember
**You’re exhausted from how much time you spend feeling bad about your body
**You’ve tried EVERYTHING and nothing seems to work for you
**You know what to do, you just don’t do it consistently
**You’re always either on a diet or off the rails, there is no in-between
**You wonder if you’ll ever leave this struggle behind you
**You know there has to be a better way, you just don’t know what it is
**You’re tired of starting over every Monday, swearing you’ll be different this week
**You’re tired of trying so hard to lose weight, only to find your clothes fitting tighter and the scale not budging.
------------------------------------------------
DO YOU WANT EXTRA SUPPORT & ACCOUNTABILILTY?
Click HERE for your FREE 1:1 call: https://calendly.com/houselifestyles/podcast-or-member-consult
YouTube Podcasts (I have playlists waiting for you!): https://www.youtube.com/@UCXNyv2iwhBZkXFzZXpjXBAA
Join our free Direction Not Perfection FB community: https://www.facebook.com/groups/1077725052861370
Click HERE for your FREE Stress Free Meal Planning Guide: https://pages.lindseyhouse.net/free-guide-1
------------------------------------------------------------ * Follow Direction Not Perfection*
Hi! I’m Lindsey House, I am a dietitian & Personal Trainer turned accountability coach. I always heard my clients saying “I know what to do, I just need to do it”, so I’ve made it my personal mission to help individuals take action.
While taking action, we get to see other exciting results, such as:
• Letting go of the all-or-nothing mentality (overcoming perfectionism)
• Getting off the sidelines in life and feeling energetic enough to participate
• Decreasing joint soreness to enjoy something as big as travel and small as playing on the floor with grandkids I’d be honored to be invited on a personal health journey with you & be part of the accountability dream team!
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
directionnotperfection #rewritetherules #healthaccountabilitycoach
READY TO SIGN UP FOR MY POWERHOUSE 12 WEEK COURSE??
CLICK HERE (Coupon Code is POWERHOUSE2023)
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DO YOU WANT EXTRA SUPPORT & ACCOUNTABILILTY?
Click HERE to schedule your FREE 1:1 call - Do you ever hear yourself saying “I don’t even know where to start! I get motivated to make health changes and then feel instantly overwhelmed with what to prioritize! “ This is the PURPOSE of this call… you will walk away feeling equipped with the understanding of where to start! (feeling supported in your journey).
Click HERE to join our FREE Direction Not Perfection Community: Real Weight Loss for Woman After 40
AND…
Click HERE Discover 5 Stress Free Meal Planning Tips to Increase Energy & Lose the Fluff -Without Giving Up Everything You Love Or Feeling Deprived
Click HERE if you want to be able to watch the podcast on our YouTube Direction Not Perfection Station!
Healthy For The Holidays: https://www.elizakingsford.com/hfth23-1
Website:
www.elizakingsford.com (Author of "Brain Powered Weight Loss")
Eliza's work might be right for you if:
**You’ve been obsessing over food and your weight for as long as you can remember
**You’re exhausted from how much time you spend feeling bad about your body
**You’ve tried EVERYTHING and nothing seems to work for you
**You know what to do, you just don’t do it consistently
**You’re always either on a diet or off the rails, there is no in-between
**You wonder if you’ll ever leave this struggle behind you
**You know there has to be a better way, you just don’t know what it is
**You’re tired of starting over every Monday, swearing you’ll be different this week
**You’re tired of trying so hard to lose weight, only to find your clothes fitting tighter and the scale not budging.
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DO YOU WANT EXTRA SUPPORT & ACCOUNTABILILTY?
Click HERE to schedule your FREE 1:1 call - Do you ever hear yourself saying “I don’t even know where to start! I get motivated to make health changes and then feel instantly overwhelmed with what to prioritize! “ This is the PURPOSE of this call… you will walk away feeling equipped with the understanding of where to start! (feeling supported in your journey).
Click HERE to join our FREE Direction Not Perfection Community: Real Weight Loss for Woman After 40
AND…
Click HERE Discover 5 Stress Free Meal Planning Tips to Increase Energy & Lose the Fluff -Without Giving Up Everything You Love Or Feeling Deprived
Click HERE if you want to be able to watch the podcast on our YouTube Direction Not Perfection Station!
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Follow Direction Not Perfection
Hi! I’m Lindsey House, I am a dietitian & Personal Trainer turned accountability coach. I always heard my clients saying “I know what to do, I just need to do it”, so I’ve made it my personal mission to help individuals take action. While taking action, we get to see other exciting results, such as:
**Letting go of the all-or-nothing mentality (overcoming perfectionism)
**Getting off the sidelines in life and feeling energetic enough to participate
**Decreasing joint soreness to enjoy something as big as travel and small as playing on the floor with grandkids
I’d be honored to be invited on a personal health journey with you & be part of the accountability dream team!
————————————————————
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
directionnotperfection #rewritetherules #healthaccountabilitycoach
Link for our listeners: weshape.com/directionpodcast
Listen to the podcast episode: https://www.healthaccountabilitycoach.com/podcast-1
A sampling of WeShape:
**Best Stretches After Sitting All Day: https://youtu.be/WVSOSlTH9fI?si=xJdQftPsPY9R0f3C
**How To Stretch If You Haven't Stretched Before: https://youtu.be/_6wPw9C4sX8?si=Be5vvlAhjn6rnL23
Take the quiz: https://www.weshape.com/?utm_source=y...
Katie Bramlett started WeShape with the intention of advocating for people to stop focusing on the number on the scale and instead put their energy and efforts towards a more meaningful intention such as movement, rest, and a deeper connection with self.
Katie has a passion for bringing awareness to the toxic expectations placed on people in the fitness industry and believes that if we all unsubscribe to those messages we can pave a new path that's rooted in self acceptance, care, and kindness.
DO YOU WANT EXTRA SUPPORT & ACCOUNTABILILTY?
Click HERE for your FREE 1:1 call: https://calendly.com/houselifestyles/podcast-or-member-consult
YouTube Podcasts (I have playlists waiting for you!): https://www.youtube.com/@UCXNyv2iwhBZkXFzZXpjXBAA
Join our free Direction Not Perfection FB community: https://www.facebook.com/groups/1077725052861370
Click HERE for your FREE Stress Free Meal Planning Guide: https://pages.lindseyhouse.net/free-guide-1 -------------------------------------------------------------
* Follow Direction Not Perfection*
Hi! I’m Lindsey House, I am a dietitian & Personal Trainer turned accountability coach. I always heard my clients saying “I know what to do, I just need to do it”, so I’ve made it my personal mission to help individuals take action. While taking action, we get to see other exciting results, such as:
• Letting go of the all-or-nothing mentality (overcoming perfectionism)
• Getting off the sidelines in life and feeling energetic enough to participate
• Decreasing joint soreness to enjoy something as big as travel and small as playing on the floor with grandkids
I’d be honored to be invited on a personal health journey with you & be part of the accountability dream team!
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
directionnotperfection #rewritetherules #healthaccountabilitycoach
DO YOU WANT EXTRA SUPPORT & ACCOUNTABILILTY?
Click HERE to schedule your FREE 1:1 call - Do you ever hear yourself saying “I don’t even know where to start! I get motivated to make health changes and then feel instantly overwhelmed with what to prioritize! “ This is the PURPOSE of this call… you will walk away feeling equipped with the understanding of where to start! (feeling supported in your journey).
Click HERE to join our FREE Direction Not Perfection Community: Real Weight Loss for Woman After 40
AND…
Click HERE Discover 5 Stress Free Meal Planning Tips to Increase Energy & Lose the Fluff -Without Giving Up Everything You Love Or Feeling Deprived
Click HERE if you want to be able to watch the podcast on our YouTube Direction Not Perfection Station!
Follow Direction Not Perfection
Hi! I’m Lindsey House, I am a dietitian & Personal Trainer turned accountability coach. I always heard my clients saying “I know what to do, I just need to do it”, so I’ve made it my personal mission to help individuals take action. While taking action, we get to see other exciting results, such as:
**Letting go of the all-or-nothing mentality (overcoming perfectionism)
**Getting off the sidelines in life and feeling energetic enough to participate
**Decreasing joint soreness to enjoy something as big as travel and small as playing on the floor with grandkids
I’d be honored to be invited on a personal health journey with you & be part of the accountability dream team!
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
directionnotperfection #rewritetherules #healthaccountabilitycoach
Click HERE to BOOK A FREE CALL with Jonathan Click HERE for Jonathan’s FREE eBook
DO YOU WANT EXTRA SUPPORT & ACCOUNTABILILTY?
Click HERE to schedule your FREE 1:1 call - Do you ever hear yourself saying “I don’t even know where to start! I get motivated to make health changes and then feel instantly overwhelmed with what to prioritize! “ This is the PURPOSE of this call… you will walk away feeling equipped with the understanding of where to start! (feeling supported in your journey).
Click HERE to register for your FREE Master Class if you are interested in Achieving Weight Loss Success Through The Holidays and Entering The New Year With Momentum & Confidence! The class will run November 8th @7:00pm EST
Click HERE to join our FREE Direction Not Perfection Community: Real Weight Loss for Woman After 40
AND…
Click HERE Discover 5 Stress Free Meal Planning Tips to Increase Energy & Lose the Fluff -Without Giving Up Everything You Love Or Feeling Deprived
Click HERE if you want to be able to watch the podcast on our YouTube Direction Not Perfection Station!
Continue to Follow Jonathan: www.corewalking.com
Jonathan FitzGordon, a movement specialist helps people with chronic pain and trauma. Jonathan talks about his unique methods and how walking and standing are essential to make changes that encompass the whole body. If we want to heal and age gracefully it is important to change everything about how we approach life. In Jonathan’s video program and private group he uses a combination of Walking, standing, exercise, sleep, diet, and mental and emotional health to provide people with a road map for pain relief and aging gracefully.
Most people don’t think about the way they walk and stand but once you do it is hard to stop, and the basic changes Jonathan helps you to employ have profound and beneficial consequences.
* Follow Direction Not Perfection*
Hi! I’m Lindsey House, I am a dietitian & Personal Trainer turned accountability coach. I always heard my clients saying “I know what to do, I just need to do it”, so I’ve made it my personal mission to help individuals take action.
While taking action, we get to see other exciting results, such as:
• Letting go of the all-or-nothing mentality (overcoming perfectionism)
• Getting off the sidelines in life and feeling energetic enough to participate
• Decreasing joint soreness to enjoy something as big as travel and small as playing on the floor with grandkids I’d be honored to be invited on a personal health journey with you & be part of the accountability dream team!
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
directionnotperfection #rewritetherules #healthaccountabilitycoach
DO YOU WANT EXTRA SUPPORT & ACCOUNTABILILTY?
Click HERE to schedule your FREE 1:1 call - Do you ever hear yourself saying “I don’t even know where to start! I get motivated to make health changes and then feel instantly overwhelmed with what to prioritize! “ This is the PURPOSE of this call… you will walk away feeling equipped with the understanding of where to start! (feeling supported in your journey).
Click HERE to register for your FREE Master Class if you are interested in ”Achieving Weight Loss Success Through The Holidays & Entering the New Year With Momentum and Confidence! “ The class will run November 8th @7:00pm EST
Click HERE to join our FREE Direction Not Perfection Community: Real Weight Loss for Woman After 40
AND…
Click HERE Discover 5 Stress Free Meal Planning Tips to Increase Energy & Lose the Fluff -Without Giving Up Everything You Love Or Feeling Deprived
Click HERE if you want to be able to watch the podcast on our YouTube Direction Not Perfection Station!
Follow Direction Not Perfection
Hi! I’m Lindsey House, I am a dietitian & Personal Trainer turned accountability coach. I always heard my clients saying “I know what to do, I just need to do it”, so I’ve made it my personal mission to help individuals take action. While taking action, we get to see other exciting results, such as:
Letting go of the all-or-nothing mentality (overcoming perfectionism)
Getting off the sidelines in life and feeling energetic enough to participate
Decreasing joint soreness to enjoy something as big as travel and small as playing on the floor with grandkids
I’d be honored to be invited on a personal health journey with you & be part of the accountability dream team!
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
directionnotperfection #rewritetherules #healthaccountabilitycoach
DO YOU WANT EXTRA SUPPORT & ACCOUNTABILILTY?
Click HERE to schedule your FREE 1:1 call - Do you ever hear yourself saying “I don’t even know where to start! I get motivated to make health changes and then feel instantly overwhelmed with what to prioritize! “ This is the PURPOSE of this call… you will walk away feeling equipped with the understanding of where to start! (feeling supported in your journey).
Click HERE to join our FREE Direction Not Perfection Community: Real Weight Loss for Woman After 40
AND…
Click HERE Discover 5 Stress Free Meal Planning Tips to Increase Energy & Lose the Fluff -Without Giving Up Everything You Love Or Feeling Deprived
Click HERE if you want to be able to watch the podcast on our YouTube Direction Not Perfection Station!
Follow Direction Not Perfection
Hi! I’m Lindsey House, I am a dietitian & Personal Trainer turned accountability coach. I always heard my clients saying “I know what to do, I just need to do it”, so I’ve made it my personal mission to help individuals take action. While taking action, we get to see other exciting results, such as:
**Letting go of the all-or-nothing mentality (overcoming perfectionism)
**Getting off the sidelines in life and feeling energetic enough to participate
**Decreasing joint soreness to enjoy something as big as travel and small as playing on the floor with grandkids
**I’d be honored to be invited on a personal health journey with you & be part of the accountability dream team!
———————————————————
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
directionnotperfection #rewritetherules #healthaccountabilitycoach
Check out Dr. Valerie Evan’s “No Weigh” App HERE
For more information on habits & the “No Weigh App” … head over to: www.noweigh.com
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Dr. Valerie Evans is a licensed and board-certified Behavior Analyst. She owns a continuing education business that reviews current research and best practice for behavior analysis programs.
Dr. Evans created an app called "No Weigh". No Weigh intends to help individuals that crave authenticity and wellbeing beyond "just a number on a scale" achieve self-actualization… “No Weigh is a completely different approach that empowers individuals to manage their own motivation and approach their day-to-day habits with intention and self-acceptance.
No Weigh is an immersive experience focused on self-awareness, not just what you eat but HOW you eat, and being your true authentic self.”
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DO YOU WANT EXTRA SUPPORT & ACCOUNTABILILTY?
Click HERE to schedule your FREE 1:1 call - Do you ever hear yourself saying “I don’t even know where to start! I get motivated to make health changes and then feel instantly overwhelmed with what to prioritize! “ This is the PURPOSE of this call… you will walk away feeling equipped with the understanding of where to start! (feeling supported in your journey).
Click HERE to join our FREE Direction Not Perfection Community: Real Weight Loss for Woman After 40
AND…
Click HERE Discover 5 Stress Free Meal Planning Tips to Increase Energy & Lose the Fluff -Without Giving Up Everything You Love Or Feeling Deprived
Click HERE if you want to be able to watch the podcast on our YouTube Direction Not Perfection Station!
Follow Direction Not Perfection
Hi! I’m Lindsey House, I am a dietitian & Personal Trainer turned accountability coach. I always heard my clients saying “I know what to do, I just need to do it”, so I’ve made it my personal mission to help individuals take action. While taking action, we get to see other exciting results, such as:
**Letting go of the all-or-nothing mentality (overcoming perfectionism)
**Getting off the sidelines in life and feeling energetic enough to participate
**Decreasing joint soreness to enjoy something as big as travel and small as playing on the floor with grandkids
**I’d be honored to be invited on a personal health journey with you & be part of the accountability dream team!
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
directionnotperfection #rewritetherules #healthaccountabilitycoach
www.noweigh.com
Dr. Valerie Evans is a licensed and board-certified Behavior Analyst. She owns a continuing education business that reviews current research and best practice for behavior analysis programs.
Dr. Evans created an app called "No Weigh". No Weigh intends to help individuals that crave authenticity and wellbeing beyond "just a number on a scale" achieve self-actualization… “No Weigh is a completely different approach that empowers individuals to manage their own motivation and approach their day-to-day habits with intention and self-acceptance.
No Weigh is an immersive experience focused on self-awareness, not just what you eat but HOW you eat, and being your true authentic self.”
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DO YOU WANT EXTRA SUPPORT & ACCOUNTABILILTY?
Click HERE to schedule your FREE 1:1 call - Do you ever hear yourself saying “I don’t even know where to start! I get motivated to make health changes and then feel instantly overwhelmed with what to prioritize! “ This is the PURPOSE of this call… you will walk away feeling equipped with the understanding of where to start! (feeling supported in your journey).
Click HERE to join our FREE Direction Not Perfection Community: Real Weight Loss for Woman After 40
AND…
Click HERE Discover 5 Stress Free Meal Planning Tips to Increase Energy & Lose the Fluff -Without Giving Up Everything You Love Or Feeling Deprived
Click HERE if you want to be able to watch the podcast on our YouTube Direction Not Perfection Station!
Follow Direction Not Perfection
Hi! I’m Lindsey House, I am a dietitian & Personal Trainer turned accountability coach. I always heard my clients saying “I know what to do, I just need to do it”, so I’ve made it my personal mission to help individuals take action. While taking action, we get to see other exciting results, such as:
Letting go of the all-or-nothing mentality (overcoming perfectionism)
Getting off the sidelines in life and feeling energetic enough to participate
Decreasing joint soreness to enjoy something as big as travel and small as playing on the floor with grandkids
I’d be honored to be invited on a personal health journey with you & be part of the accountability dream team!
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
directionnotperfection #rewritetherules #healthaccountabilitycoach
Tiffani Schmitz Resources:
1. Book a discovery call here… https://calendly.com/tiffschmitz/discoverycall
2. Website: https://healthonpurpose.us/
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DO YOU WANT EXTRA SUPPORT & ACCOUNTABILILTY?
Click HERE to schedule your FREE 1:1 call - Do you ever hear yourself saying “I don’t even know where to start! I get motivated to make health changes and then feel instantly overwhelmed with what to prioritize! “ This is the PURPOSE of this call… you will walk away feeling equipped with the understanding of where to start! (feeling supported in your journey).
Click HERE to join our FREE Direction Not Perfection Community: Real Weight Loss for Woman After 40
AND…
Click HERE Discover 5 Stress Free Meal Planning Tips to Increase Energy & Lose the Fluff -Without Giving Up Everything You Love Or Feeling Deprived
Click HERE if you want to be able to watch the podcast on our YouTube Direction Not Perfection Station!
———————————————————————
Follow Direction Not Perfection
Hi! I’m Lindsey House, I am a dietitian & Personal Trainer turned accountability coach. I always heard my clients saying “I know what to do, I just need to do it”, so I’ve made it my personal mission to help individuals take action. While taking action, we get to see other exciting results, such as:
Letting go of the all-or-nothing mentality (overcoming perfectionism)
Getting off the sidelines in life and feeling energetic enough to participate
Decreasing joint soreness to enjoy something as big as travel and small as playing on the floor with grandkids
I’d be honored to be invited on a personal health journey with you & be part of the accountability dream team!
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
directionnotperfection #rewritetherules #healthaccountabilitycoach
DO YOU WANT EXTRA SUPPORT & ACCOUNTABILILTY?
Click HERE to schedule your FREE 1:1 call - Do you ever hear yourself saying “I don’t even know where to start! I get motivated to make health changes and then feel instantly overwhelmed with what to prioritize! “ This is the PURPOSE of this call… you will walk away feeling equipped with the understanding of where to start! (feeling supported in your journey).
Click HERE to join our FREE Direction Not Perfection Community: Real Weight Loss for Woman After 40
AND…
Click HERE Discover 5 Stress Free Meal Planning Tips to Increase Energy & Lose the Fluff -Without Giving Up Everything You Love Or Feeling Deprived
Click HERE if you want to be able to watch the podcast on our YouTube Direction Not Perfection Station!
Follow Direction Not Perfection
Hi! I’m Lindsey House, I am a dietitian & Personal Trainer turned accountability coach. I always heard my clients saying “I know what to do, I just need to do it”, so I’ve made it my personal mission to help individuals take action. While taking action, we get to see other exciting results, such as:
**Letting go of the all-or-nothing mentality (overcoming perfectionism)
**Getting off the sidelines in life and feeling energetic enough to participate
**Decreasing joint soreness to enjoy something as big as travel and small as playing on the floor with grandkids
**I’d be honored to be invited on a personal health journey with you & be part of the accountability dream team!
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
directionnotperfection #rewritetherules #healthaccountabilitycoach
Click HERE to schedule your FREE 1:1 call - Do you ever hear yourself saying “I don’t even know where to start! I get motivated to make health changes and then feel instantly overwhelmed with what to prioritize! “ This is the PURPOSE of this call… you will walk away feeling equipped with the understanding of where to start! (feeling supported in your journey).
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Grab your book, podcast episodes, free materials here at: https://www.defeatyourcravings.com/
"Defeat Your Cravings" is a comprehensive update of Dr. Livingston's experience with 1,000,000+ readers of his many books (20,000+ cumulative reviews), and with literally thousands of clients. It's also been updated to include scientific research into cravings formation and extinction, as well as the impact of community and the food industry on overeating behavior (and its extinction!). Dramatically reduce “impossible to resist” cravings, reduce frequency of giving in by 85%+, recover faster from mistakes, and think less about food and more about life!
You can learn more about the book, as well as the FREE reader bonuses Dr. Livingston offers which include a set of full length recorded coaching sessions, food plan starter templates for any dietary philosophy, a set of recorded quick-tips to help you get through any craving (and recover from mistakes), and much more at www.DefeatYourCravings.com - click the big blue bottom to get the FREE reader bonuses.
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Click HERE to join our FREE Direction Not Perfection Community: Real Weight Loss for Woman After 40
AND…
Click HERE Discover 5 Stress Free Meal Planning Tips to Increase Energy & Lose the Fluff -Without Giving Up Everything You Love Or Feeling Deprived
Click HERE if you want to be able to watch the podcast on our YouTube Direction Not Perfection Station!
Follow Direction Not Perfection
Hi! I’m Lindsey House, I am a dietitian & Personal Trainer turned accountability coach. I always heard my clients saying “I know what to do, I just need to do it”, so I’ve made it my personal mission to help individuals take action. While taking action, we get to see other exciting results, such as:
**Letting go of the all-or-nothing mentality (overcoming perfectionism)
**Getting off the sidelines in life and feeling energetic enough to participate
**Decreasing joint soreness to enjoy something as big as travel and small as playing on the floor with grandkids
I’d be honored to be invited on a personal health journey with you & be part of the accountability dream team!
———————————————————————
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
directionnotperfection #rewritetherules #healthaccountabilitycoach
I ask you today, what if we put as much value or emphasis on ‘consistency’ as we do on the scale? Or perfectionism? What if consistency was your number one goal??
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Click HERE to schedule your FREE 1:1 call - Do you ever hear yourself saying “I don’t even know where to start! I get motivated to make health changes and then feel instantly overwhelmed with what to prioritize! “ This is the PURPOSE of this call… you will walk away feeling equipped with the understanding of where to start! (feeling supported in your journey).
Click HERE to join our FREE Direction Not Perfection Community: Real Weight Loss for Woman After 40
AND…
Click HERE Discover 5 Stress Free Meal Planning Tips to Increase Energy & Lose the Fluff -Without Giving Up Everything You Love Or Feeling Deprived
Click HERE if you want to be able to watch the podcast on our YouTube Direction Not Perfection Station!
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Follow Direction Not Perfection
Hi! I’m Lindsey House, I am a dietitian & Personal Trainer turned accountability coach. I always heard my clients saying “I know what to do, I just need to do it”, so I’ve made it my personal mission to help individuals take action. While taking action, we get to see other exciting results, such as:
Letting go of the all-or-nothing mentality (overcoming perfectionism)
Getting off the sidelines in life and feeling energetic enough to participate
Decreasing joint soreness to enjoy something as big as travel and small as playing on the floor with grandkids
I’d be honored to be invited on a personal health journey with you & be part of the accountability dream team!
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
directionnotperfection #rewritetherules #healthaccountabilitycoach
DO YOU WANT EXTRA SUPPORT & ACCOUNTABILILTY?
Click HERE to book your FREE 1:1 weight loss consultation call
Click HERE to join our FREE Direction Not Perfection Community: Real Weight Loss for Woman After 40
AND…
Click HERE Discover 5 Stress Free Meal Planning Tips to Increase Energy & Lose the Fluff -Without Giving Up Everything You Love Or Feeling Deprived
Click HERE if you want to be able to watch the podcast on our YouTube Direction Not Perfection Station!
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BIO:
Hi! I’m Lindsey House, I am a dietitian & Personal Trainer turned accountability coach. I always heard my clients saying “I know what to do, I just need to do it”, so I’ve made it my personal mission to help individuals take action. While taking action, we get to see other exciting results, such as:
Letting go of the all-or-nothing mentality (overcoming perfectionism)
Getting off the sidelines in life and feeling energetic enough to participate
Decreasing joint soreness to enjoy something as big as travel and small as playing on the floor with grandkids
I’d be honored to be invited on a personal health journey with you & be part of the accountability dream team!
————————————————————————
Follow Direction Not Perfection
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
directionnotperfection #rewritetherules #healthaccountabilitycoach
Click HERE to register for your FREE Master Class if you are interested in busting through weight loss plateaus! You will also learn how to turn away from diet mentality and build sustainable results! The class will run August 31st @12:00 EST
Click HERE to join our FREE Direction Not Perfection Community: Real Weight Loss for Woman After 40
AND…
Click HERE Discover 5 Stress Free Meal Planning Tips to Increase Energy & Lose the Fluff -Without Giving Up Everything You Love Or Feeling Deprived
Click HERE if you want to be able to watch the podcast on our YouTube Direction Not Perfection Station!
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If you want more of Kim Tang:
Be sure to check Kim's virtual calendar for In-Person events, and sign up for Kim's mailing list while perusing KimTangYoga.com
Kim wants you to know that she is here to equip you, empower you, and to Support you in your Expansion! And by the way, she Loves You!
If you'd like to hear more talks like this with Kim Tang, listen for free here!
https://kimtangyoga.com/pages/podcasts
If you'd like to explore Kim's Yoga Video Options, click here:
https://kimtangyoga.com/collections/ktdrills-videos
https://kimtangyoga.com/collections/spine-all-spine-i
For Kim's Famous Quotes / Wisdom Decks, click here:
https://kimtangyoga.com/products/50-card-wisdom-deck
To Book a Private Session with Kim, click here:
https://kimtangyoga.com/pages/private-sessions
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* Follow Direction Not Perfection*
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
directionnotperfection #rewritetherules #healthaccountabilitycoach
Register HERE for your FREE Master Class: Turning Away From Diet Mentality and Busting Through Weight Loss Plateaus: How to stimulate your metabolism and build sustainable results.
DO YOU WANT EXTRA SUPPORT & ACCOUNTABILILTY?
Click HERE to join our FREE Direction Not Perfection Community: Real Weight Loss for Woman After 40
AND…
Click HERE Discover 5 Stress Free Meal Planning Tips to Increase Energy & Lose the Fluff -Without Giving Up Everything You Love Or Feeling Deprived
Click HERE if you want to be able to watch the podcast on our YouTube Direction Not Perfection Station!
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Margie's Website: https://weightwithin.com/
Margie's Book: “Healing Emotional Eating from the Inside Out”
Margie has over 25 years of experience working with individuals and groups who struggle with overeating and body image issues. She is a trauma specialist trained in Accelerated Resolution Therapy, TA, EMDR, Havening, Reiki, Tapping and AIT techniques. Margie’s passion is to help individuals overcome specific traumas and end yo-yo dieting for good.
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Follow More Direction Not Perfection:
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
directionnotperfection #rewritetherules #healthaccountabilitycoach
DO YOU WANT EXTRA SUPPORT & ACCOUNTABILILTY?
Click HERE to join our FREE Direction Not Perfection Community: Real Weight Loss for Woman After 40
AND…
Click HERE Discover 5 Stress Free Meal Planning Tips to Increase Energy & Lose the Fluff -Without Giving Up Everything You Love Or Feeling Deprived
Click HERE if you want to be able to watch the podcast on our YouTube Direction Not Perfection Station!
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*Follow More Margie Odom*
Website: https://weightwithin.com/
Book: “Healing Emotional Eating from the Inside Out” Click HERE to check out these materials.
Margie has over 25 years of experience working with individuals and groups who struggle with overeating and body image issues. She is a trauma specialist trained in Accelerated Resolution Therapy, TA, EMDR, Havening, Reiki, Tapping and AIT techniques. Margie’s passion is to help individuals overcome specific traumas and end yo-yo dieting for good.
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* Follow Direction Not Perfection*
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
directionnotperfection #rewritetherules #healthaccountabilitycoach
Sign up for Dr. Melissa's free online 5-day Freedom from Overeating Workshop Series for Smart, Busy Women: https://toomuchonherplate.com/register/
Click Here for The Too Much on Her Plate podcast: https://toomuchonherplate.com/podcast/
(the Future Self episode is number 095 - The Too Much on Her Plate podcast episode on your Future Self: https://toomuchonherplate.com/how-to-get-the-advice-you-need-from-your-self-tmohp-episode-095/ )
Melissa's website: https://toomuchonherplate.com
YouTube Podcasts (I have playlists waiting for you!): https://www.youtube.com/@UCXNyv2iwhBZkXFzZXpjXBAA
Join our free Direction Not Perfection FB community: https://www.facebook.com/groups/1077725052861370
Click HERE for your FREE Stress Free Meal Planning Guide: https://pages.lindseyhouse.net/free-guide-1 -------------------------------------------------------------
Follow More Direction Not Perfection:
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
directionnotperfection #rewritetherules #healthaccountabilitycoach
Follow Dr. Nick Gentry:
IG: @drnickgentry
FB: facebook.com/rejuvenatedmedspa
Website: https://rejuvenatedmedspa.com/
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DO YOU WANT EXTRA SUPPORT & ACCOUNTABILILTY?
Click HERE to join our FREE Direction Not Perfection Community: Real Weight Loss for Woman After 40
AND…
Click HERE Discover 5 Stress Free Meal Planning Tips to Increase Energy & Lose the Fluff -Without Giving Up Everything You Love Or Feeling Deprived
Click HERE if you want to be able to watch the podcast on our YouTube Direction Not Perfection Station!
———————————————————————
Follow Direction Not Perfection
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
directionnotperfection #rewritetherules #healthaccountabilitycoach
DO YOU WANT EXTRA SUPPORT & ACCOUNTABILILTY?
Click HERE to join our FREE Direction Not Perfection Community: Real Weight Loss for Woman After 40
AND…
Click HERE Discover 5 Stress Free Meal Planning Tips to Increase Energy & Lose the Fluff -Without Giving Up Everything You Love Or Feeling Deprived
Click HERE if you want to be able to watch the podcast on our YouTube Direction Not Perfection Station!
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Follow Direction Not Perfection
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
directionnotperfection #rewritetherules #healthaccountabilitycoach
FOLLOW DR. NICK GENTRY:
Website: https://rejuvenatedmedspa.com/
Instagram: https://www.instagram.com/rejuvenatedmedspa/
Facebook: https://www.facebook.com/rejuvenatedmedspa/
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DO YOU WANT EXTRA SUPPORT & ACCOUNTABILILTY?
Click HERE to join our FREE Direction Not Perfection Community: Real Weight Loss for Woman After 40
AND…
Click HERE Discover 5 Stress Free Meal Planning Tips to Increase Energy & Lose the Fluff -Without Giving Up Everything You Love Or Feeling Deprived
——————————————————————
Follow Direction Not Perfection
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
#directionnotperfection #rewritetherules #healthaccountabilitycoach
YouTube Podcasts (I have playlists waiting for you!): https://www.youtube.com/@UCXNyv2iwhBZkXFzZXpjXBAA
Join our free FB community: https://www.facebook.com/groups/1077725052861370
Click HERE for your FREE Stress Free Meal Planning Guide: https://pages.lindseyhouse.net/free-guide-1
“Having created and sold four different companies, Kelly is a serial entrepreneur who's been connecting women to their personal power and fitness through hiking, biking, backpacking and kayaking adventures and coaching. She has changed thousands of lives with her Fit is Freedom podcast, courses and events and truly believes that a life well lived is a life of freedom and health.” She's the founder of Bayou City Outdoors, the largest outdoor activity and social club of its kind. She currently calls Houston, Texas her home, but can frequently be found kayaking & traveling on rivers and trails around the world. “
https://fitisfreedom.com
Follow More Direction Not Perfection:
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
directionnotperfection #rewritetherules #healthaccountabilitycoach
YouTube Podcasts (I have playlists waiting for you!): https://www.youtube.com/@UCXNyv2iwhBZkXFzZXpjXBAA
Join our free FB community: https://www.facebook.com/groups/1077725052861370
Click HERE for your FREE Stress Free Meal Planning Guide: https://pages.lindseyhouse.net/free-guide-1 --------------------------------------------------------------------------------------------------------------
Check out Hadriana at: https://www.moneynavigator.ca/
Hadriana Leo is the founder of Money Navigator™ International, and a forward-thinking personal finance coach, helping women change their relationship with money. Born in St.Lucia, her energy is as warm as the sun.
She teaches women how to be the HERO of their own financial story. Hadriana is here to inspire those who systematically have been overlooked and underestimated.
She's transparent in sharing her personal journey to wealth, her challenges, and her successes so that other women can be inspired. Hadriana brings the perfect combination of nurturing and butt-kicking to coaching & creating the perfect environment for lasting results! -----------------------------------------------------------------------------------------------------------------------
Follow More Direction Not Perfection:
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
directionnotperfection #rewritetherules #healthaccountabilitycoach
DO YOU WANT EXTRA SUPPORT & ACCOUNTABILILTY?
Click HERE to join our FREE Direction Not Perfection Community: Real Weight Loss for Woman After 40
AND…
Click HERE Discover 5 Stress Free Meal Planning Tips to Increase Energy & Lose the Fluff -Without Giving Up Everything You Love Or Feeling Deprived
Click HERE if you want to be able to watch the podcast on our YouTube Direction Not Perfection Station!
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Show Topics and Related Episodes:
-
Forward is a pace (84)
-
Fit for Task (225)
-
Messy Actions (217)
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Let’s Mention Prevention (191)
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Dear Anxietiy, Let’s Break Up (168)
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Weight Loss is a doorway, not a destination (borrow my belief in you until you can believe yourself) (164)
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To know and not do, is to not know (155)
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Micro Shifts – push the edge, but not your buttons (137)
-
Success Leaves Clues (35)
-
The Change is in the show up (76)
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Follow Direction Not Perfection
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
directionnotperfection #rewritetherules #healthaccountabilitycoach
DO YOU WANT EXTRA SUPPORT & ACCOUNTABILILTY?
Click HERE to join our FREE Direction Not Perfection Community: Real Weight Loss for Woman After 40
AND…
Click HERE Discover 5 Stress Free Meal Planning Tips to Increase Energy & Lose the Fluff -Without Giving Up Everything You Love Or Feeling Deprived
Click HERE if you want to be able to watch the podcast on our YouTube Direction Not Perfection Station!
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I’m hanging out with one of my favorite people/podcast hosts Jennifer Zumbiel to talk about the idea of “Does It Even Matter”?!!
**does packing the lunch instead of buying even matter?
**does squeezing in a 15 minute walk at lunch even matter?
** does sitting around the dinner table even matter?
How are we supposed to see what even matters if we can’t see the end result?! The promise of success?!
If you love Jennifer as much as I do, Click HERE to listen to “Families That Stick Togather” Podcast!!
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* Follow Direction Not Perfection*
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
directionnotperfection #rewritetherules #healthaccountabilitycoach
DO YOU WANT EXTRA SUPPORT & ACCOUNTABILILTY?
Click HERE to join our FREE Direction Not Perfection Community: Real Weight Loss for Woman After 40
AND…
Click HERE Discover 5 Stress Free Meal Planning Tips to Increase Energy & Lose the Fluff -Without Giving Up Everything You Love Or Feeling Deprived
Click HERE if you want to be able to watch the podcast on our YouTube Direction Not Perfection Station!
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* Follow Direction Not Perfection*
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
directionnotperfection #rewritetherules #healthaccountabilitycoach
DO YOU WANT EXTRA SUPPORT & ACCOUNTABILILTY?
Click HERE to join our FREE Direction Not Perfection Community: Real Weight Loss for Woman After 40
AND…
Click HERE Discover 5 Stress Free Meal Planning Tips to Increase Energy & Lose the Fluff -Without Giving Up Everything You Love Or Feeling Deprived
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Follow Lisa Salsbarry:
website: https://wellwithlisa.com/
IG: Well_with_lisa
Facebook: @Wellwithlisa
The way you think about food actually matters! Lisa teaches how to quit giving food “good” and “bad” labels. And to stop giving YOURSELF the same labels for eating those foods! She believe getting your brain on board is the way to lifelong weight loss and ideal weight maintenance. You will learn to use your brain to love your body, lose weight, and maintain that loss!
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* Follow Direction Not Perfection*
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
DO YOU WANT EXTRA SUPPORT & ACCOUNTABILILTY?
Click HERE to join our FREE Direction Not Perfection Community: Real Weight Loss for Woman After 40
AND…
Click HERE Discover 5 Stress Free Meal Planning Tips to Increase Energy & Lose the Fluff -Without Giving Up Everything You Love Or Feeling Deprived
Follow Direction Not Perfection
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
#directionnotperfection #rewritetherules #healthaccountabilitycoach
DO YOU WANT EXTRA SUPPORT & ACCOUNTABILILTY?
Click HERE to join our FREE Direction Not Perfection Community: Real Weight Loss for Woman After 40
AND…
Click HERE Discover 5 Stress Free Meal Planning Tips to Increase Energy & Lose the Fluff -Without Giving Up Everything You Love Or Feeling Deprived
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Today’s Topic: The Dichotomy of Loving Your Body And Still Wanting to Change
I have a word for you: Dichotomy: A dichotomy is a contrast between two things. When there are two ideas, especially two opposed ideas — like war and peace, or love and hate — you have a dichotomy. And I believe there to be a dichotomy between loving ones body and wanting to change ones body. It feels like there is a contrast, like they cannot exist in the same space. But I am here to tell you that they can. You can absolutely love your body and still want to change all at the same time!
Follow Direction Not Perfection
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
#directionnotperfection #rewritetherules #healthaccountabilitycoach
Rick Olderman Websites:
1) Main Website: www.rickolderman.com
2) Home Programs: www.FixingYouMethod.com
3) CEU’s for PTs: www.HealPatientsFaster.com
Rick has a new book released: Solving The Pain Puzzle - Cases from 25 years as a physical therapist
https://www.amazon.com/Solving-Pain-Puzzle-Physical-Therapist/dp/1476690693
In this book, the author discusses his ground-breaking approach to treating chronic musculoskeletal pain, drawn from decades in his Denver, Colorado orthopedic physical therapy clinic.
Using a holistic yet evidence-based strategy to solving the body's pain mysteries, he provides insight and hope to those seeking answers, arguing that the key is to recognize that the location of pain has little to do with where the pain actually originates. The book takes the reader on a journey of self-discovery, revealing unique body connections at the root of chronic pain, and includes real patient stories about how this approach helped with everything from sciatica to migraines.
Follow Direction Not Perfection
Click HERE to join our free FB community!
Click HERE FOR YOUR FREE MEAL PLANNING GUIDE
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
directionnotperfection #rewritetherules #healthaccountabilitycoach #solvingthepainpuzzle #rickolderman
Click HERE to join our free FB community
Click HERE to watch the YouTube Interview
Click HERE to listen to the "Talk About Pain" Podcast
Rick Olderman, physical therapist who specializes in helping people with difficult pain problems. Rick talks about his own approach and interviews other health practitioners looking for new answers to old problems.
Rick has a new book released: Solving The Pain Puzzle - Cases from 25 years as a physical therapist https://www.amazon.com/Solving-Pain-Puzzle-Physical-Therapist/dp/1476690693
In this book, the author discusses his ground-breaking approach to treating chronic musculoskeletal pain, drawn from decades in his Denver, Colorado orthopedic physical therapy clinic. Using a holistic yet evidence-based strategy to solving the body's pain mysteries, he provides insight and hope to those seeking answers, arguing that the key is to recognize that the location of pain has little to do with where the pain actually originates. The book takes the reader on a journey of self-discovery, revealing unique body connections at the root of chronic pain, and includes real patient stories about how this approach helped with everything from sciatica to migraines.
Follow Direction Not Perfection
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
directionnotperfection #rewritetherules #healthaccountabilitycoach #solvingthepainpuzzle #rickolderman
Click HERE to watch the YouTube Interview
Click HERE to join our free FB community
*Interested in understanding what’s blocking your fitness routine from taking off?* Click HERE and take a free quiz****
Allan Misner is a National Academy of Sports Medicine (NASM) Certified Personal Trainer, a Precision Nutrition Level 1 Coach, and a Functional Aging Institute (FAI) Certified Functional Aging Specialist. He went on to earn specialties in Fitness Nutrition, Corrective Exercise, Behavior Change, Performance Enhancement, and Online Personal Training. He launched 40+ Fitness Online Personal Training to help people over 40 lose weight and get healthy and fit. He is the host of the 40+ Fitness Podcast, for which he has interviewed hundreds of health and wellness experts with a wide range of specialties.
Click HERE to listen to 40+ Fitness Podcast
Follow Direction Not Perfection
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
directionnotperfection #rewritetherules #healthaccountabilitycoach
Click HERE to join our FREE Direction Not Perfection Community!
Resources:
www.healthaccountabillitycoach.com
What areas of your life could benefit from accountability showing up at your door?
Have you ever thought “that’s crazy that I would pay someone to help me with that”!
When we have legitimate excuses of life being crazy, what could still be getting done if we had someone holding our feet to the fire?
What area in life do you need help?
I would LOVE hearing your feedback and promise to respond personally!
Click here to join our FREE Direction Not Perfection Community!
Ben Smith Resources:
www.benveesmith.com
IG: @benveesmith
Our guest today is a personal trainer AND a performance coach AND a mental health advocate… I love his outlook on movement! Oh and p.s. you might recognize him from his debut on the Bachelorette?!
Our guest, Ben Smith, was once told that durability trumps ability every day. We need to be learning or practicing Sustainable principles. What does that mean for you and me? It means that if we want to be durable, we have to listen to our bodies (just because we can lift heavy doesn’t necessarily mean we should… just because I can run a marathon, doesn’t mean it’s going to be the best for my knees in the long run?!) I might have the ability to do something, however does it set me up for success in the long run??
If your ears are perking up and you are ready for some extra special wisdom today… stay tuned!
* Follow Direction Not Perfection*
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
directionnotperfection #rewritetherules #healthaccountabilitycoach
Click HERE to join our FREE Direction Not Perfection Community!
Resources:
IG: @benveesmith
Website: www.benveesmith.com
Our guest today is a personal trainer AND a performance coach AND a mental health advocate… I love his outlook on movement! Oh and p.s. you might recognize him from his debut on the Bachelorette?!
Our guest, Ben Smith, was once told that durability trumps ability every day. We need to be learning or practicing Sustainable principles. What does that mean for you and me? It means that if we want to be durable, we have to listen to our bodies (just because we can lift heavy doesn’t necessarily mean we should… just because I can run a marathon, doesn’t mean it’s going to be the best for my knees in the long run?!)
I might have the ability to do something, however does it set me up for success in the long run?? If your ears are perking up and you are ready for some extra special wisdom today… stay tuned!
Follow Direction Not Perfection
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
directionnotperfection #rewritetherules #healthaccountabilitycoach
Click HERE to join our FREE Direction Not Perfection Community!
Brad Williams Resources:
Website/Podcast: Over40fitnesshacks.com
Our guest today hosts his own podcast “Over 40 Fitness Hacks” and we are excited to bring his expertise onto Direction Not Perfection… so if you are over 40 and needing a little hope that we can be the fittest version of ourself…stay tuned!
Follow Direction Not Perfection
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com
Facebook: https://www.facebook.com/houselifestyles
directionnotperfection #rewritetherules #healthaccountabilitycoach #fatloss #weightloss
Resources:
www.healthaccountabillitycoach
Click HERE to join our free Direction Not Perfection FB Community
To summarize: Three Tips to Build Resilience
1. Quit expecting easy (If you can be healthy through the hard, imagine what you can do when easy pockets appear)
2. Understand that maintenance phases are just part of the journey
3. Accountability systems can be a huge part of your success pattern!
Resources:
www. danielrazfit.com
Sleeping more hours, working out at a gym, and following a restrictive diet all require time and effort.
Improving the quality of your sleep, implementing exercise into your schedule, and following a plan tailored to your food preferences saves you time and energy.
THIS is the key to sustainable weight loss. Couple this with daily accountability, and the results you see below become inevitable.
Follow Direction Not Perfection:**
Podcast: https://www.healthaccountabilitycoach... Website: https://www.healthaccountabilitycoach... Facebook: https://www.facebook.com/houselifestyles
directionnotperfection #rewritetherules #healthaccountabilitycoach
Click HERE to submit your questions!
OR
Join us the last Thursday of every month @12:00pm EST…Our next live coaching will be March 30th!
CLICK HERE to jump on the monthly coaching call!
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Robin Sacks and Lindsey House are taking client and listener questions and providing power coaching on the spot!
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Follow Direction Not Perfection:
Podcast: https://www.healthaccountabilitycoach... Website: https://www.healthaccountabilitycoach... Facebook: https://www.facebook.com/houselifestyles Follow
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Robin Sacks: www.robinjsacks.com
LinkedIn - @RobinSacks
IG - @RobinSacks
Book - "Get Off My Bus"
The Fit Mess Resources:
Podcast: thefitmess.com
Facebook: https://www.facebook.com/fitmessguys
Instagram: https://www.instagram.com/fitmessguys/
Zach’s why:
“My journey into health and fitness started with my first job out of college, the office was going to run a 5k in the summer, I decided to sign up for it. It didn’t help that I had just quit smoking and walking to the house from the driveway was considered intense cardio for me. I was close to 300 lbs and ate fast food every day. I started with a small change of running and little did I know that it was the first of many steps to get to a place where I was OK physically and mentally.
From the day I started running, I have continued making small changes and searching for inner peace that had always eluded me. Along the way, I have picked up so much information that I want to pass on to others who are in the same situation that I have been in. It’s time for me to give back to humanity in any way that I can. If I can find some semblance of inner peace, anyone can. I have found the power of caring for myself and I want to share that with as many people as I can. I know what it is like to struggle to the point of giving up and I don’t want anyone else to have to feel that hopelessness.”
Jeremy’s Why:
“One-morning several years ago I injured my knee in an attempt to quickly get out of bed to quiet my dog and keep him from waking my very young daughter. That injury led to physical therapy where I was told to get on a bike as much as possible or risk the damage to my knees that seems to be hereditary. I took the advice to heart and began bike commuting as much as possible.
That nine-mile trip took me on a much longer and more important journey. I found the chaos of surviving the ride to be somewhat therapeutic because I was forced to let everything go and focus on the moment or risk serious injury or worse.
Coincidence or not the next stop on my path to healing was a therapist’s office. There I learned to apply what I was learning on my bike to what became a semi-regular practice of meditation, experimentation with Yoga, and eventually a commitment to make a change.
The changes I’ve made and continue to make are small. I eat better, but not great. I exercise often but go easy on myself when I can’t or simply don’t want to. I meditate when I can quiet the voices telling me not to. I go to therapy…a lot.
I do all of these things in order to feel better physically and emotionally. I hope that sharing my journey from a knee injury to a lifetime of healing will help you feel a little less alone in your own journey…wherever that may lead you.”
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Follow Direction Not Perfection:
Podcast: https://www.healthaccountabilitycoach... Website: https://www.healthaccountabilitycoach... Facebook: https://www.facebook.com/houselifestyles
directionnotperfection #rewritetherules #healthaccountabilitycoach
Dr. Melissa McCreery Resources:
Website: https://toomuchonherplate.com/
Facebook: https://www.facebook.com/TooMuchOnHerPlate/
Instagram: @toomuchonherplate
LinkedIN: https://www.linkedin.com/in/melissamccreery/
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Are you a smart, busy woman who's ready to make peace with food and create freedom from overeating and emotional eating? Overeating and emotional eating traps are common traps for savvy, busy, high-performing women.
If you're smart and successful and yet you're still fighting with overeating or emotional eating, you are not alone. If you're frustrated with yo-yo weight loss and weight gain, endlessly "starting over" on Monday, or the frustration, self-blame, guilt, and shame that are taking a toll on your confidence, I'm glad you're here.
If you've lost your belief in your ability to create lasting results; if you're tired of feeling ineffective, depriving yourself, or working so hard (with minimal results), we need to talk.
You aren't lazy and you don't need more willpower. What you need is a strategic plan for tackling the reasons you're overeating.
Take the FREE EMOTIONAL EATING QUIZ:
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Follow Direction Not Perfection:
Podcast: https://www.healthaccountabilitycoach... Website: https://www.healthaccountabilitycoach... Facebook: https://www.facebook.com/houselifestyles
directionnotperfection #rewritetherules #healthaccountabilitycoach
Dr. Melissa McCreery Resources:
Click HERE to get registered for Dr. McCreery’s 5 day Emotional Eating Workshop!
Website: https://toomuchonherplate.com/ Facebook:
https://www.facebook.com/TooMuchOnHerPlate/
Instagram: @toomuchonherplate
LinkedIN: https://www.linkedin.com/in/melissamccreery/
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Are you a smart, busy woman who's ready to make peace with food and create freedom from overeating and emotional eating?
Overeating and emotional eating traps are common traps for savvy, busy, high-performing women. If you're smart and successful and yet you're still fighting with overeating or emotional eating, you are not alone.
If you're frustrated with yo-yo weight loss and weight gain, endlessly "starting over" on Monday, or the frustration, self-blame, guilt, and shame that are taking a toll on your confidence, I'm glad you're here.
If you've lost your belief in your ability to create lasting results; if you're tired of feeling ineffective, depriving yourself, or working so hard (with minimal results), we need to talk. You aren't lazy and you don't need more willpower. What you need is a strategic plan for tackling the reasons you're overeating.
Click HERE to Take the FREE EMOTIONAL EATING QUIZ!!
Follow Direction Not Perfection:
Podcast: https://www.healthaccountabilitycoach... Website: https://www.healthaccountabilitycoach... Facebook: https://www.facebook.com/houselifestyles
directionnotperfection #rewritetherules #healthaccountabilitycoach
Follow Direction Not Perfection:
Podcast: https://www.healthaccountabilitycoach... Website: https://www.healthaccountabilitycoach... Facebook: https://www.facebook.com/houselifestyles
Limiting Beliefs:
I always think examples are the best way to bring to life any topic that feels a it intense or confusing. I’ll give you some limiting beliefs that I’ve heard from clients: (real people in real time):
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I will never lose this weight
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My whole family is overweight, I was destined to gain these pounds after menopause
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I don’t belong in a gym
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I’m not an athlete, never have been, never will be
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I don’t have the motivation to eat healthy
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You could never convince me to give up my diet coke
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I’m a terrible cook, I don't’ belong in the kitchen
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I’m too old
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It’s too late
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I have no self-control
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I have no willpower
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I’m too weak
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I’m too small
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What if I fail?
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I hate eating healthy
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I can’t stick to anything
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I lack motivation
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I have a slow metabolism
Let’s work through Limiting Beliefs:
1. Name a belief that is holding you back? (ex. I have a slow metabolism)
2. Where did this belief come from? (ex. possibly a parent)
3. How is this belief harmful? (ex. it takes away my hope for weight loss)
4. What is a better alternative for this belief? (ex. I don’t have a fast metabolism, but I have seen results when I pay attention to my food choices and movement)
Jump over to our FB community if you would like to keep asking questions or join in on future conversations! Click HERE to join our community!
Janet Barrett’s Resources:
Website: https://www.stopthebreak.life
LinkedIn: https://www.linkedin.com/company/stop-the-break/
Facebook: https://www.facebook.com/StopTheBreak/
YouTube: https://www.youtube.com/@janetbarrett2684
In Janet Barrett’s Stop The Break: From Surviving to Thriving and Catching Fire in Life, readers can learn from Barrett’s personal experience, research and growth to find support and resilience for their own lives.
Barrett’s story is uniquely painful, but brings universal aid to those struggling with their mental health. After suffering a mental breakdown in her 50s, she took it upon herself to get her life on track. After doing an exhaustive amount of research, she learned how to deal with her trauma and dug herself out of a dark, lonely, and scary place. She grew into the strong and resilient person she is today. Now, she delivers this book to help you do the same.
Whether you’re headed for your own dark place, or already in one, or want to make sure you never fall into one, Stop The Break can be the light you need. Learn from Janet. Learn with Janet. And most importantly…STOP THE BREAK!
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Are you setting appropriate boundaries for an intentional joy-filled life?
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Click HERE to join our FREE Facebook Community!
(May I give you a nudge to curate your social media.. surround yourself by people who inspire you… people who motivate you… that’s what our Direction Not Perfection Community is all about!)
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I want you to think of a pain point in your life (not getting enough restful sleep? Feel like you are on your phone too much? Not enough authentic relationships in your life? Night time eating is out of control? Not enough time in your week to make it to the gym?) maybe I’ve hit on one of your pain points, maybe not… but I really want you to think about what you keep hearing yourself say?! And then my next question for you is, what are you doing about it??
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Resources:
https://www.youtube.com/channel/UCj7ZiJYuFcTaxEjhxkQRnTg
http://www.BrioMedical.com
Meet the Dr. Nathan Goodyear, MD, MDH
Dr. Goodyear’s passion for Wellness began with his own 100-pound post-college football career weight loss. Dr. Goodyear is currently the medical director of a holistic, integrative cancer healing center in Arizona where he uses the principles and science of holistic, natural, and integrative therapies to treat and heal people with cancer.
It is not enough to target and eliminate cancer, one must heal. In addition, Dr. Goodyear is dedicated to disease prevention, disease resolution, and to the wellness lifestyle through a solution-based, Holistic, Integrative approach founded in science.
Dr. Goodyear received his Bachelor of Arts from Louisiana Tech University and his Doctor of Medicine from LSU Health Sciences Center. He is Board Certified in Obstetrics and Gynecology and served as the Chief Resident in Obstetrics and Gynecology at the University of Tennessee.
Dr. Goodyear has practiced Integrative Medicine since 2006. Dr. Goodyear is a Fellow in Functional and Regenerative Medicine and served on the board of the American Functional Medicine Association. Dr Goodyear is licensed by the Arizona Homeopathic and Integrative Medical Board in the State of Arizona. Dr. Goodyear is a published author, Man Boob Nation–an Integrative medicine approach to low Testosterone published in 2014, and Total Testosterone Transformation published in 2017. More currently, Dr. Goodyear is an avid blogger and podcaster. Dr. Goodyear has spoken across the country on various topics in Wellness Medicine. He was recently appointed to chairman of the scientific medical advisory board of the Vitamin C International Consortium Institute (VCICI). Dr. Goodyear’s passion is to bridge the science of Wellness medicine to the clinical application of Wellness medicine to restore medicine to its original purpose of teaching the body how to heal—Docēre rāphè.
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Click HERE for your FREE private FB Community
Check out free handouts and resources HERE
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Devin Burke Resources:
Website: https://sleepscienceacademy.com/
Book: https://www.amazon.com/Sleep-Advantage-Optimize-your-night-ebook/dp/B08T8CG12Z/ref=sr_1_1?keywords=the+sleep+advantage&qid=1671043107&sprefix=The+sleep+adva%2Caps%2C354&sr=8-1
Devin is a bestselling author, TEDx speaker, renowned sleep coach and founder of Sleep Science Academy which helps people stop suffering and start sleeping using a unique holistic approach based in science.
He was named one of the “Top 25 Health Coaches in America.” and has studied innovative holistic coaching methods from some of the world’s top health and human performance experts for over a decade.
Devin is the founder of “Sleep Science Academy”, he doesn’t believe in lost causes. He helps exhausted insomniacs get and stay asleep so they can wake up with more peace, power and presence.
The ROI of Sleep | Devin Burke | TEDxOcala Find Devin's TEDx Talk HERE: https://youtu.be/rsfpJ23kDX4
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Devin Burke Resources:
https://sleepscienceacademy.com/
By the raise of hands who has given up on a good night's sleep? You feel like you have tried everything and still view sleep as a milestone you will never reach. YOU are the lost cause and all hope is gone..
Or is it? What if I introduced you to the Founder of “Sleep Science Academy” ..Devin Burke who doesn’t believe in lost causes. He helps exhausted insomniacs get and stay asleep so they can wake up with more peace, power and presence.
Deven is a bestselling author, TEDx speaker, renowned sleep coach and founder of Sleep Science Academy which helps people stop suffering and start sleeping using a unique holistic approach based in science.
He was named one of the “Top 25 Health Coaches in America.” and has studied innovative holistic coaching methods from some of the world’s top health and human performance experts for over a decade.
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Direction Not Perfection Resources:
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Let’s summarize:
D – define your goals CLEARLY with supporting evidence
I – Intentional - be intentional with your measuring of efforts (how are you choosing to track?)
G – Geek Out over reviewing your data! Give yourself a chance to celebrate your success!
Head over to www.healthaccountabilitycoach.com to grab your free resources and tools for a healthy 2023!
Radical Responsibility Resources:
https://www.fleetmaull.com/
https://www.facebook.com/heartmindinstitute/
https://youtube.com/fleetmaullphd/
https://www.linkedin.com/in/fleetmaull/
https://www.instagram.com/heartmindinstitute/
https://www.radicalresponsibilitybook.com/?r_done=1
A new book by Fleet Maull, PhD
Radical Responsibility: How to Move Beyond Blame, Fearlessly Live Your Highest Purpose and Become an Unstoppable Force for Good
What is the greatest obstacle to fulfillment, success, and happiness? “It's the belief that your current situation, whatever it is, has the power to determine your future,” teaches Fleet Maull.
Before he was a revered meditation teacher, Maull served 14 years in prison for drug trafficking. During that time, he embarked on a path of transformation and service that has helped tens of thousands from inmates to hospice patients to top-level business leaders. With Radical Responsibility, he invites us to experience for ourselves the life-changing journey from victim to co-creator.
“When we escape the belief that we are limited by our circumstances or others, we access the full power of our authentic selves,” writes Maull. Through teachings, practices, and Maull’s deep empathy for those in challenging life situations, this step-by-step book shows us how.
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If you enjoyed jumping back on track together today, come grab some free resources to supplement your goals and habits … head over to: www.healthaccountabilitycoach.com
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Resources:
https://aviv-clinics.com/
https://aviv-clinics.com/hyperbaric-centers/villages-florida/
When we asked our guest today, what does she hope that our audience hears…. She states that we simply need to change our relationship with food AND her sound bite would be “you are more than a three digit number”!
Being healthy is more than scale weight, it’s more than just living as long as we can! Our goals are shifting or need to be shifting to this word that we keep hearing “healthspan” (instead of lifespan). We are fighting for active years of life, we are fighting for both vitality of both mind and body, we are fighting for strength and protection of our body as we continue to age!
Our guest today, dietitian Katheryn Parker, works for Aviv Clinics & delivers a highly effective personalized protocol to enhance performance in the aging brain and body. Aviv’s unique, intensive Program aims to improve the aging process by increasing cognitive and physical performance in healthy aging adults. Based on over a decade of research and development the Aviv Medical Program is individually tailored to help their clients achieve new standards of performance by their brain and body.
The Aviv Medical Program provides their clients with a unique opportunity to invest in their health while they age, helping clients to maximize their cognition, vitality and quality of life.
Aviv has created a state-of-the-art Program which combines Hyperbaric Oxygen Therapy (HBOT), personalized program of cognitive and physical training and nutritional coaching.
The aging process affects us all differently. This is why their multidisciplinary team of healthcare specialists uses in-depth assessments and analytics to create a plan fully personalized for their clients.
The result is a comprehensive treatment designed to help the client enhance their cognitive and physical performance, and feel at their best, at any age.
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What would it feel like to have your own personal coach? Someone to help you take action on those goals that you keep saying “I know what to do, I just need to do it” …
Join me today as I walk you through what accountability could feel like in your life!
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Dr. Alka Patel's resources:
Website: https://dralkapatel.com/
TEDx Talk: https://youtu.be/JpFLNk3_Qik
Health is a Verb, Not a Noun | Dr. Alka Patel | TEDxLenoxVillage
Dr. Alka Patel is the Founder of Lifestyle First® and the Creator of The L.I.F.E.S.T.Y.L.E. First Method®. She is changing the way we define health in an unprecedented way. She amplifies health as a skill and an asset so that inspired individuals and bold businesses can create compassionate lifestyle changes for happy, healthy living and connected workplace wellness. One of her greatest passions is to empower and equip individuals and organizations to connect to their DNA – Discover, Notice and Activate who they are, what they want, and where they are going. Her mission is: to sow the seeds of lifestyle medicine into everyday conversations, to embed the roots of health into daily living, to create a canopy of self-care across communities, and to flourish on the fruits of connectivity. Her approach to health is centered on the knowledge that much disease is preventable, reversible, and reducible and that health lies in self-care and self-compassion and in valuing lifestyle first. This talk was given at a TEDx event using the TED conference format but independently organized by a local community. Learn more at https://www.ted.com/tedx
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Resources:
Her website: www.yogawithveronique.com
iG: https://www.instagram.com/veroniqueory/
FB: https://www.facebook.com/theveroniqueory/
Shine On & Off the Mat: https://amzn.to/3Dw2gsL
Free gift to her listeners: https://bit.ly/3f3cirU
Veronique Ory, originally from Montreal, Quebec, and currently living in Florida, has studied theatre at College and discovered yoga as a way to calm her mind and feel good. With over 500 hours of training as a Registered Yoga Teacher, Veronique is inspired off the mat to create unique and creative yoga classes. Classes are tailored based on the setting, students, and inspirational themes. Veroniques goal is to empower and inspire her students to shine their light. She offers precise alignment cues, as well as modifications for students who are healing an injury or expressing beginner to advanced levels of practice (so no one is allowed to say this wouldn’t work for you!).
When guiding, she uses descriptive words and tells us when to tune in and teaches us when to be silent, so that each student can simply breathe. And with Veronique’s book release, we can all join her for 52 weeks of building yoga into our lives! There are scan codes throughout the book, where all you have to do is scan your code and start your yoga practice. How cool is that?!! You could take your “Shine on and off the Mat” book with you to a park… read a chapter and scan your code when you’re ready to workout! Yes please!!
I personally have purchased her book and am planning on having Veronique teach and speak over me through 2023 … I have great anticipation of what could come of this and what I will be learning about myself and busting through some of my mental limitations!
In our interview today Veronique describes these two words “Even Though”… and talks about the power of showing up “even though” the situation isn’t perfect. As we ALL KNOW obstacles and challenges are opportunities for growth and often times circumstances will never be perfect… so even though we might not feel ready to dive into a year long yoga journey… Veronique would leave you with this question, have you ever regretted showing up for something that benefits your health? There are so many wise words spoken today and I cannot wait to get this celebration and interview started! You with me? Stay tuned!
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Take Dr. Patel’s Lifestyle Quiz by clicking HERE
"If you don’t have time for your health today, you won’t have health for your time tomorrow!" -----------------------------------------------------------------------
Just a little bit about Dr. Patel- Dr. Alka Patel - a passionate doctor, coach, speaker, author and podcaster who amplifies health as a skill and an asset so that inspired individuals and bold businesses can create compassionate lifestyle changes for happy, healthy, living and connected workplace wellness. One of Dr. Patel's greatest passions is to empower and equip you to connect to your core, the nucleus of your life, your D.N.A so that you can Discover, Notice and Activate who you are, what you want and where you are going.
Through Dr. Patel's programs, courses, consultations and coaching, she provides Stress Modifying Age Reversing Techniques for a happy, healthy life of Longevity, Intention, Value and Energy so that you can outSMART Stress and outLIVE life! This is exactly why Dr. Patel designed the LQ test that we encourage you to take today! To help you identify which areas of your lifestyle you need to prioritize and identify your most important target areas for focused, personalized actions so that you can synergize success and self care.
Dr. Patel Created "THE L.I.F.E.S.T.Y.L.E FIRST Method". A Lifestyle First Approach Will Help You Focus On: Life’s Purpose Identity Food Exercise Sleep Time Out Your connections Learning habits *Emotions If you are interested in hearing more tune into our interview today!
Dr. Patel's resources:
Website: https://dralkapatel.com/
TEDx Talk: https://youtu.be/JpFLNk3_Qik
Health is a Verb, Not a Noun | Dr. Alka Patel | TEDxLenoxVillage
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Join Our November Accountability Week
Join Our Direction Not Perfection FB Community
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3 Tips to Survive & Thrive Through The Holidays:
1. Give credit to what you already do well
2. Don’t start something new
3. Write down your expectations
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Sam Visnic Resources:
www.releasemuscletherapy.com
Sam Visnic has spent his life studying the fundamental aspects of human health with a focus on movement and clinical massage therapy.
In a world of specialists, surgical procedures, drugs and quick fix remedies, Sam is committed to finding and developing strategies that help people stuck at the “gap”.
Over the last 18 years Sam has studied dozens of systems and methodologies for uncovering the root cause of aches and pains, along with postural and movement issues.
Pain science, the art and science of hands-on soft tissue massage techniques, myofascial release, and coaching movement is essential in his practice.
Integrating different methods but above all deciphering WHEN to use different techniques with different people and situations, along with integration of movements that people want to be able to do again is the key to long term success with his incredible track record with clients.
Understanding the various elements that contribute to conditions and the power of communication and education makes the Release Muscle Therapy program separate from other hands-on therapy approaches.
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Resources:
https://thewellnesspathfinders.com/
https://www.facebook.com/esther.onyoni
https://www.linkedin.com/in/esther-onyoni/
Dr. Esther Onyoni, a Pharmacist and Diabetes Health Coach and a Functional Medicine Practitioner.
As a pharmacist for 14 years, she enjoyed practicing as the most accessible health care provider. In that time, she has seen people living with diabetes;
**get prescribed more and more medicine
**increased doses of their medicine or insulin
**People with minor cuts turn into wounds that will not heal
**Essential medical procedures such as dental and back or limb surgeries postponed until the blood sugar or numbers were under control
**Blindness at a very young age
And many others…
WHY ESTHER BECAME A HEALTH COACH:
Esther became a Diabetes Health Coach so she could fill in the gap and provide a plan or system, support and accountability to people falling through the cracks and not knowing what to do to get their numbers and condition under control. So they did not go home and try one thing, have it fail and they feel stuck.
Esther’s clients end up;
*Feeling more energetic throughout the day
*Reduced blood sugar frustration
*Reduced stress
*Feel empowered
*Fewer sick days
*Stronger immune system
*Fewer doctor visits
And much much more...
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Harmony Health Retreat Resources & Speakers:
Founder of Harmony Health, Lynda Ratliff:
https://www.healthaccountabilitycoach.com/podcast-1/2020/7/3/episode-78-seeing-the-world-through-rose-colored-glasses-with-lynda-ratliff
Thrive Self Defense:
https://www.healthaccountabilitycoach.com/podcast-1/2021/8/27/episode-138-thrive-self-defense-with-cofounders-lauren-bailey-amp-lindsey-ross
Psychotherapist, Eliza Kingsford
https://www.healthaccountabilitycoach.com/podcast-1/2020/12/11/episode-101-the-shift-with-psychotherapist-eliza-kingsford
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Follow Robin Sacks:
www.robinjsacks.com
LinkedIn - @RobinSacks IG
@RobinSacks Book - "Get Off My Bus"
Resources:
https://phylabiotics.com/
https://www.facebook.com/phylabiotics/
https://www.instagram.com/phylabiotics/
Our guest is the real deal with 10+ years of microbiome research experience including an extensive background in bio-organic chemistry, microbiology, and synthetic biology. If you or any of your family members have ever struggled with acne or any other skin conditions, you cannot miss this episode! So stay tuned
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Join our FREE Direction Not Perfection Community:
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VegInspired Resources:
https://www.veginspired.com/
Budget-Friendly Plan-Based Diet Cookbook:
https://www.amazon.com/Kathy-A-Davis/e/B08SL9SHRC/ref=aufs_dp_fta_dsk
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Kathy A. Davis is a recipe developer, plant-based lifestyle coach, and educator. She has been creating and sharing delicious plant-based recipes with the world for more than six years. She is the co-founder of VegInspired, a plant-based lifestyle blog. Kathy has spoken at vegan events and she and her recipes have been featured on One Green Planet and Rootless Living Magazine. Kathy is passionate about educating others about the health benefits of a plant-based lifestyle by creating and sharing simple and healthy recipes. With her husband, John, behind the camera, she guides people through some of their favorite recipes on her VegInspired YouTube channel.
Kathy has a master’s degree in education from St. Bonaventure University. She attributes her passion for sharing knowledge with others to her continued desire for lifelong learning.
Kathy is currently traveling the United States in a fifth-wheel camper with her husband, John, and their three cats. Together they have a goal to visit all of the US national parks. When she is not cooking in their little RV kitchen, she can be found bicycling, hiking, or reading with a cat cozied up on her lap.
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Resources:
https://nicola.energy/
https://www.youtube.com/NicolaEnergy
https://www.facebook.com/nicolaenergycoach/
Energy Work Research:
The science behind Energy Psychology click this link below to view the research.
www.energypsych.org/research
BOOKS
Energy Medicine which has sold over 300,000 copies in 21 languages
Amazon.com link : Click HERE
The Emotion Code Dr Bradley Nelson
Amazon.com link: Click HERE
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Join Our FREE Direction Not Perfection Community!
https://www.facebook.com/groups/1077725052861370/?ref=share_group_link
Resources:
https://generationshwc.com/
Past Webinars:
Click this link to watch the Anti-Aging Webinar: https://drive.google.com/file/d/14e1ffuK-cEluLNh4aGakSJfYoop712W9/view?usp=sharing.
Click this link to watch the Performance Webinar: https://drive.google.com/file/d/1h_ZMi_DonRBTfisgSVSS8BaA4bRlmIY0/view?usp=sharing.
Click this link to watch the Brain Health Webinar:
https://drive.google.com/file/d/1dTd6mRN2Fp5plYIM5iz2NMesaKQfJOo1/view?usp=sharing
Click this link to watch the Sitting Webinar: https://drive.google.com/file/d/1Nv3tidA23aD__2AJuheOV76iZfi4Wphf/view?usp=sharing
Click this link to watch the Energy Webinar: https://drive.google.com/file/d/15pJ6Smr4V8ThxN_YDBfPtetP_EXoJuj3/view?usp=sharing
Click this link to watch the Diabetes Webinar: https://drive.google.com/file/d/1N0UgFTZXsmskv0wAtTh3oty1ZNMTS64d/view?usp=sharing
Click this link to watch the Stress Webinar: https://drive.google.com/file/d/17QqRMagXu-GqaIHHH0CYc9JHOWTjVQMi/view?usp=sharing
Click this link to watch the Immunity Webinar: https://drive.google.com/file/d/1S4y9VfSXWtfIaTieHB_YX5IvtTq1ZKnH/view?usp=sharing
--
Generations Health and Wellness Center380 N. College Avenue, Suite 2Fayetteville, AR 72701Phone: 479.442.2755
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Resources:
https://nvafamilypractice.com/ken-zweig-md/
https://www.linkedin.com/in/louiskennethzweig/
https://twitter.com/KenZweigMD
There’s a concept in behavior change called “self-efficacy.” The concept states that in order for any change to occur, you must believe both that you are capable of making the change, and that the change will result in the desired outcome. Both must be believed, or you will never achieve your goal.
For example, if you don’t believe you are capable of ever running 3 miles, then setting that as your goal will never be successful. Also, if you believe that those 3 miles of running will not result in your desired goal, such as weight loss, again you will never be motivated to attempt this change. People who fail in changing habits either set unrealistic goals that they don’t believe they are capable of accomplishing, or they aren’t convinced that change will result in their desired outcome.
These are wise words from our interviewed guest today, Dr. Ken Zweig. Dr. Zweig helps patients improve their overall mental and physical health through a holistic approach to treatment that focuses on nutrition, exercise and managing stress. As a primary care physician, Dr. Zweig devoted his life to preventive care. Aside from my years of experience, he’s also learned that just giving patients information is not adequate. Most know what they are supposed to do, they just don’t know how to get themselves to do it.
So, many years ago, he decided to focus on learning about behavior change techniques. With the help of his wife, who is a behavior change specialist, he learned multiple ways to help motivate patients, rather than just lecturing them. Medical schools touch upon this, but do not teach it in detail. However, as a primary care doctor, motivating patients to do what they already know they should be doing is the most important skill he believes he can have. And it’s a skill most physicians don’t do well, because they aren’t trained in this area. Dr. Zweig believes his unique skill in behavior change gives him a unique advantage in preventive care! If all of this talk about preventative care, behavioral change and self-efficacy is making your ears perk up… stay tuned…
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Self-Made U Resources:
https://www.self-madeu.com https://www.facebook.com/SelfmadeU/ https://www.instagram.com/self_madeu/ https://www.linkedin.com/in/tracypleschourt/ Today
Tracy Pleschourt, founder of Self-Made U, is with me to share how she has mastered and now teaches the critical skills necessary to manage your mind and overcome any obstacle, including overeating, over drinking, time management, career and relationship changes. Tune in today to hear how to neutralize negative, charged thoughts from your primitive brain and normalize them using your prodigy brain. The best part is... I'M GETTING COACHED!!!
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directionnotperfection #rewritetherules #healthaccountabilitycoach
Resources: https://www.emmanuelanthony.com.au/
Emmanuel Anthony's personal mission is to inspire, empower and educate humanity globally to awakening our inner genius and live fulfilling lives daily as true masters of our destiny!
Follow Direction Not Perfection:
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com/
Facebook: https://www.facebook.com/houselifestyles
directionnotperfection #rewritetherules #healthaccountabilitycoach
Resources:
https://www.youtube.com/c/SharonLaflamme
http://www.instagram.com/sharonannelaflamme
https://www.facebook.com/serenityforlife
http://www.twitter.com/@toothbrushyoga
Our guest today, Sharon LaFlamme, helps create a space for internal serenity, deep healing, transforming pain into peace, using a multifaceted approach to healing childhood trauma.
------------------------------------------------------------- Follow Direction Not Perfection:
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com/
Facebook: https://www.facebook.com/houselifestyles
directionnotperfection #rewritetherules #healthaccountabilitycoach
Resources:
www.tammiechangmd.com https://pinkcoatmd.com/
Tammie leads personal coaching sessions, group programs and career consultations with the goal of empowering others to create the lives they want and become better leaders. She supports women physicians early in their careers by holding group consultations where they can share their experiences and vulnerabilities, as well as career sessions to tackle specific areas such as setting boundaries and time management.
------------------------------------------------------------ Follow Direction Not Perfection:
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com/
Facebook: https://www.facebook.com/houselifestyles
directionnotperfection #rewritetherules #healthaccountabilitycoach
Self-Made U Resources:
https://www.self-madeu.com https://www.facebook.com/SelfmadeU/ https://www.instagram.com/self_madeu/ https://www.linkedin.com/in/tracypleschourt/
Today Tracy Pleschourt, founder of Self-Made U, is with me to share how she has mastered and now teaches the critical skills necessary to manage your mind and overcome any obstacle, including overeating, over drinking, time management, career and relationship changes.
Tune in today to hear how to neutralize negative, charged thoughts from your primitive brain and normalize them using your prodigy brain. The best part is... I'M GETTING COACHED!!!
Follow Direction Not Perfection:
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com/
Facebook: https://www.facebook.com/houselifestyles
directionnotperfection #rewritetherules #healthaccountabilitycoach
Resources:
http://www.drkimdwyer.com/
https://www.instagram.com/drkimdwyer/
https://www.facebook.com/DrKimDwyer/
Dr. Dwyer received an MS in 1995 and Ph.D. in 1999 in Clinical Psychology from Nova Southeastern University, and a B.A. in psychology from Fairfield University, and have been licensed as a psychologist in the state of Colorado since 2001. Dwyer’s training and work has included experience in inpatient, outpatient, and school settings, prior to launching my own practice in 2009. As a cognitive-behavioral therapist, Dr. Dwyer helps people to understand the connection between thoughts, behavior, and mood. By evaluating the impact of negative thought patterns and/or less desirable behavior choices, Dr. Dwyer’s clients are assisted in making changes that result in progress towards their goals. Incorporating techniques of mindfulness and acceptance, patients also learn skills to tolerate uncomfortable emotional states and better regulate emotions, while using values as a compass for actions. Dr. Dwyer has extensive experience in school psychology and learning disability evaluations, and utilize my background of working in a school setting into play when completing learning evaluations, devising classroom accommodations, and working with teachers, students, and parents.
Follow Direction Not Perfection:
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com/
Facebook: https://www.facebook.com/houselifestyles
directionnotperfection #rewritetherules #healthaccountabilitycoach
Resources:
https://vickymcgrath.ca/blog/
https://www.instagram.com/vicky.mcgrath/
How many of you could quickly say that you DO or DO NOT trust your gut?!
I want you to hear this today… that we can take what we know and grow. We can create a life we love using our intuition!
Maybe this is a hard one for you to believe, but I challenge you to just listen and see how this could fit into your everyday.
YES, we are going to be talking about mindset AGAIN! But this is where it all starts! Are you a conscious creator of your life? Do you consciously and consistently adjust your mindset?
Could you believe this statement “everything is working out for me perfectly”… you have to CHOOSE to create a conscious mind, most of us don’t feel like we have a choice, but our interviewed guest today begs to differ… she will teach us how to start to changing our mindset, change our vibration, change our thoughts so we can start creating the life we love… sound good? Stay tuned…
Follow Direction Not Perfection:
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com/
Facebook: https://www.facebook.com/houselifestyles
directionnotperfection #rewritetherules #healthaccountabilitycoach
Do you love yourself into healthy behaviors or hate yourself into healthy behaviors?
Follow Direction Not Perfection:
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com/
Facebook: https://www.facebook.com/houselifestyles
directionnotperfection #rewritetherules #healthaccountabilitycoach
Resources:
Website:
https://scatteringhope.com/
Healing After Suicide Summit Link:
https://scatteringhope1.clickfunnels.com/opt-in1636216980107?inf_contact_key=7cc3e0b287713df9ccaa2883e2fe8579
Crystal Partney is an author, speaker, suicide grief coach, and founder of Scattering Hope and Owl & Thistle. She is also the host of the upcoming You Are Loved Podcast.
The day before her 32nd birthday in 2019, would be the day that changed her life forever. Little did Crystal know; she would receive the devastating news that her sister Gina had taken her life that morning. After this tragedy, Crystal needed the next steps on how to begin the healing process. She discovered that the first 30 days are often the most important step when it comes to healing after suicide. Crystal wants to thank you for saying, “Yes” to beginning your journey towards healing.
Follow Direction Not Perfection:
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com/
Facebook: https://www.facebook.com/houselifestyles
directionnotperfection #rewritetherules #healthaccountabilitycoach
Nina Manolson Resources:
Website: https://ninamanolson.com/
Free Body-Peace Journal: https://ninamanolson.com/practicingbodypeace/
IG: https://www.instagram.com/ninamanolson/
Happy Podcast Friday! Welcome to Episode 182: Body Peace Part II - with Body Peace Coach, Nina Manolson.
I’ve already said it, but Nina intrigued me so much, that I needed to pull her back onto Direction Not Perfection for a “Part II”. One of Nina’s poems that we focus on today, was “Did You Divorce Your Body”? She mentions that sometimes her clients call it, living nextdoor to our body… our relationship with our body is too strained to live together in peace. Nina opens our minds to the idea of couples counseling… accept with a twist. The same type of counseling you would get with a spouse is what you need with yourself. You need to learn how to give your body the respect, trust, care, and consideration that it deserves if you want to build peace with your body. I wish my listeners and clients could hear these messages every day! I’m so honored to have Nina back with us today, let’s dive back into this interview!
Follow Direction Not Perfection: Podcast:
https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com/
Facebook: https://www.facebook.com/houselifestyles
directionnotperfection #rewritetherules #healthaccountabilitycoach
Nina Manolson Resources:
Website: https://ninamanolson.com/
Free Body-Peace Journal: https://ninamanolson.com/practicingbodypeace/
IG: https://www.instagram.com/ninamanolson/
Happy Podcast Friday! Welcome to Episode 181: Body Peace Part I - with Body Peace Coach, Nina Manolson. I want to introduce you to someone who feels the same way I do about what it takes to reach our ultimate health needs… Nina and I believe that it’s the whole picture… nutrition, fitness AND mental health! Nina Manolson is a body-peace coach. She holds many certifications in the health and wellness fields such as a Holistic Health Coach and is a Psychology of Eating Coach and teacher. And she has a master’s degree in Clinical Mental Health Counseling and Psychology. She blends the study of food, body, and psychology together.
Today Nina will share with us her passion about helping women “end the food and body wars so they can finally experience body-peace.” She will teach us how to be in an “authentic, respectful and caring relationship” with food and our own body.
Follow Direction Not Perfection:
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com/
Facebook: https://www.facebook.com/houselifestyles
directionnotperfection #rewritetherules #healthaccountabilitycoach
Direction Not Perfection Resources:
https://www.healthaccountabilitycoach.com/book-free-resources
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
IG: @houselifestyles
LinkedIn: LindseyHouse
Self-Made U Resources:
https://www.self-madeu.com https://www.facebook.com/SelfmadeU/ https://www.instagram.com/self_madeu/ https://www.linkedin.com/in/tracypleschourt/
There is no magic pill to help you lose weight. That is actually a good thing because if there was you would never learn the skills needed to overcome that on your own. When you take ownership of an issue and get control over it, you start to build confidence that you can solve things for yourself ,not giving the power to anyone but you. It is you taking responsibility. The beauty is that once you have the skills they work everywhere. Today Tracy Pleschourt, founder of Self-Made U, is with me to share how she has mastered and now teaches the critical skills necessary to manage your mind and overcome any obstacle, including overeating, over drinking, time management, career and relationship changes. Tune in today to hear how to neutralize negative, charged thoughts from your primitive brain and normalize them using your prodigy brain.
Follow Direction Not Perfection:
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com/
Facebook: https://www.facebook.com/houselifestyles
Resources:
Podcast: https://www.enjoymore30s.com/
https://www.linkedin.com/in/joseph-p-okaly-733b6b90/
https://www.facebook.com/joe.okaly/
https://twitter.com/jpokaly
Health coach, wealth coach. They sound similar but most of us look at them differently. If we don’t feel healthy, we consider hiring a coach, maybe even someone like me, to hold your feet to the fire and keep a strong focus on desired goals. But on a different note, if we don’t feel wealthy, it doesn’t feel like a coach could help us. We feel that we would have to be wealthy first… then a coach could help us. Nothing could be farther from the truth. Today, our guest Joe Oakly, a financial advisor, (aka financial coach) is here with me to share how the Direction Not Perfection principals align with financial coaching.
Direction Not Perfection Resources:
https://www.healthaccountabilitycoach.com/book-free-resources
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
IG: @houselifestyles
LinkedIn: LindseyHouse
Resources:
TEDx Talk: https://evagruber.org/the-power-of-bad-habits-tedx-talk/
https://www.linkedin.com/in/habit-coach-eva-gruber/
https://www.instagram.com/eva_gruber_habit_coach/
https://evagruber.org/
Happy Podcast Friday! Welcome to Episode 177: Mental Fitness – with Habit Coach, Eva Gruber. Eva supports individuals, entrepreneurs, managers & teams who “have too much on their plate” to improve their wellbeing, relationships & peak-performance through a mental fitness practice & supportive habits.
Eva believes that in order to get to the root of your problems, you need to strengthen your Mental Fitness. This is your capacity to respond to life’s challenges with a positive rather than a negative mindset. You also need to discover your Bad Habits! We need to dig deep and unmask your mental saboteurs – would you like some examples of these saboteurs?? Hyper-Achiever, Controller, Hyper-Rational, Pleaser or Avoider. By unmasking these saboteurs, your negative feelings – like fear, stress, anger, guilt, shame, insecurity and conditional negative behavior, reduce drastically!
This helps you experience happiness, healthy relationships & perform best at peak-times! Do I have your attention? Are you ready to bring on habit coach and TEDx Speaker, Eva Gruber. Oh yea and one last thing.. if you haven’t joined our Power House Membership Community, what is holding you back? There is amazing accountability and skill building waiting for you this summer!
Direction Not Perfection Resources:
https://www.healthaccountabilitycoach.com/book-free-resources
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
IG: @houselifestyles
LinkedIn: LindseyHouse
Resources:
Loracheadle.com
Book: https://loracheadle.com/flaunt-drop-your-cover-and-reveal-your-smart-sexy-spiritual-self/
Podcast: https://loracheadle.com/podcasts/
Lora helps women heal from betrayal - whether intimate partner betrayal, (yup, I went though that and its hard!) corporate betrayal, or feeling like you’ve been betrayed by your body. There are a million ways we shut down our own self-trust after betrayal, which causes us to lose track of ourselves, our identity, and our worth. Forgiveness is NOT the key, acceptance is. Accepting that life is not perfect, that we’ve been given unfair challenges, and then accepting that we are the ONLY person who can choose to make changes in ourselves. And accepting that we can’t change other people either. Whether it’s your body, life, or someone that you love…you can heal!
Direction Not Perfection Resources:
https://www.healthaccountabilitycoach.com/book-free-resources
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
IG: @houselifestyles
LinkedIn: LindseyHouse
Resources:
https://joe-cannon.com/consultations/
http://www.facebook.com/pages/Joe-Cannon-MS-CSCS/331263252454
https://www.facebook.com/SupplementClarity/
https://www.instagram.com/joecannonms/
http://instagram.com/supplementclarity
When I was in college, chemistry class kicked my butt. With a teacher change, I muddled through it, but I am glad to say that I can now leave chemistry to the experts and let them share what the chemistry reveals. Joe Cannon is one of those experts. He holds a BS in chemistry and Biology and an MS in Exercise Science. He is the creator of SupplementClarity.com, a free resource where he presents unbiased, science-based, easy to understand reviews on dietary supplements. Joe also trains personal trainers and has given more than 800 seminars on the subject. Join me as Joe breaks down some of those complicated subjects for us today!
Follow Direction Not Perfection:
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com/
Facebook: https://www.facebook.com/houselifestyles
Resources:
https://ellengoodwin.com/
Podcast: Faster, Easier, Better Show
https://calbizjournal.com/how-to-get-your-st-done/
Happy Podcast Friday! Welcome to episode 174: Overcoming Proscrastination – with Ellen Goodwin.
Ellen is a productivity consultant, TEDx speaker, and author who uses neuroscience-based principles to enable individuals and businesses to overcome all types of procrastination, be more focused and manage their energy (instead of their time) so they can be more efficient and effective with their lives. Ellen believes that there is no one-size-fits-all solution when it comes to productivity, which is why she advocates for experimentation to find the tools and techniques that will work seamlessly with your life, your health and your business, no matter what you want to accomplish. She is the author of DONE: How To Work When No One Is Watching and the co-host of The Faster, Easier, Better Show podcast.
Direction Not Perfection Resources:
https://www.healthaccountabilitycoach.com/book-free-resources
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
IG: @houselifestyles
LinkedIn: LindseyHouse
Shawn Anderson Resources:
https://shawnanderson.com/
https://shawnanderson.com/in-the-news/
As a motivator, Shawn Anderson is the guy that walks his talk.
A business success, a 7-time best selling “Motivational” and “Self-help” author, a world traveled adventurer who has pedaled the U.S. on a bike twice, run a 100-mile race, created adventures in 50+ countries (including having walked across Spain, Portugal, England, Ireland, Italy, France and Japan), Shawn has inspired, motivated and empowered tens and tens of thousands of people.
No one delivers the “go the extra mile” message more powerfully than the guy who has inspired world record holders, big city mayors, media outlets around the world, and everyone in between…
If you want to create a life you love, never stop believing in your dreams AND never stop going the extra mile!
Direction Not Perfection Resources:
https://www.healthaccountabilitycoach.com/book-free-resources
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
IG: @houselifestyles
LinkedIn: LindseyHouse
Resources:
https://www.healthaccountabilitycoach.com/book-free-resources
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
IG: @houselifestyles
LinkedIn: LindseyHouse
Today’s episode is just you and me… and lot’s of thoughts to ponder and resources to consider! If you would like to learn more about how to join our Power House Community or work with me individually, please head over to my website at www.healthaccountabilitycoach.com
Always feel free to reach out through my “contact me” page! I look forward to hearing your thoughts and considerations!
Resources:
https://laurabfolkes.com/
Straight from Laura’s mouth:
“What’s holding you back from achieving your health goals? You’ve done the research; you’ve tried all the diets. You know what you should be doing to live a healthy life…but for some reason you’re just not able to do it consistently even though you want it so badly.
It’s OK to admit that what you’re doing to manage your weight and live healthier just isn’t working. You’re not alone.
I get it. I’ve been where you are, and even though I successfully changed my lifestyle and ultimately lost the weight, for years I was stuck in a vicious cycle of weight loss/weight gain and was consumed by the thought of food.
I finally broke this cycle and I want to help you do the same because what you’re working through IS solvable.
It’s my mission as a certified health coach and accountability coach to help you discover what is holding you back and keeping you stuck in the cycle of dieting and self-sabotage. Together, we will go beyond weight loss support and accountability coaching and get to the bottom of why you’re able to be “good” most of the time but end up falling off track. It’s not because you just love ice cream too much. I promise! Throughout the process we will make small, sustainable changes to radically transform your relationship with food!”
Follow Direction Not Perfection:
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com/
Facebook: https://www.facebook.com/houselifestyles
Resources:
Website: www.packyourownbag.com
TEDx talks: https://youtu.be/8bE5XLGNPF0
Book: What's Really Eating You: Overcome the Triggers of Comfort Eating
When we face our stuff , we no longer need to stuff our faces.
THAT MAGIC DIET, detox, flush, or pill that promises a 10-pound weight loss in a week is tempting, isn’t it? We know it won’t last—and wonder if it works—and yet...
When you find yourself staring longingly into the refrigerator for comfort and stress release, start a diet with good intentions but lose focus, reach your goal and then yo-yo back up or gain even more weight, it’s not hunger driving you.
It’s time to look at what’s really eating you:
**Learn to enjoy your food again
**Discover and overcome your triggers of comfort eating
**Find strategies for navigating the all-you-can-eat buffet, office kitchen, and parties
**Create a plan for weight loss and maintenance that fits you
Follow Direction Not Perfection:
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com/
Facebook: https://www.facebook.com/houselifestyles
Dr. Glenn Livingston Resources:
https://www.neverbingeagain.com/about/
https://www.facebook.com/NeverBingeAgain
https://www.instagram.com/livingstonglenn/
https://www.neverbingeagain.com/TheBlog/podcast-2/
https://www.youtube.com/channel/UCLD5wZRmKOuixUvFvDQH2Jg
https://www.linkedin.com/in/drglennlivingston/
Happy Podcast Friday! Welcome to Episode 169: “Never Binge Again” - with Dr. Glenn Livingston. Glenn is a veteran psychologist and the former CEO of two consulting firms which provided millions of dollars of research to Fortune 500 clients, many in the food industry. Glenn was disillusioned by what traditional psychology had to offer overweight and/or food obsessed individuals, Dr. Livingston spent several decades researching the nature of binge eating and overeating via work with his own patients AND a self-funded research program with more than 40,000 participants. Most important, however, was his own personal journey out of obesity and food prison to a normal, healthy weight and a much more lighthearted relationship with food.
If you feel like like:
You've tried diet after diet with no permanent success...
You constantly think about food and/or your weight...
You feel driven to eat when you're not hungry (emotional overeating)...
You sometimes feel you can't stop eating even though you're full...
You sometimes feel guilty or ashamed of what you've eaten...
You behave differently with food in private than you do when you're with other people...
You feel the need to fast and/or severely restrict your food to “make up” for serious bouts of overeating…
This episode is for you!!
Never Binge Again can help you: Dramatically improve your ability to stick to ANY healthy food plan so you can achieve your weight loss and/or fitness goals... Quickly recover from mistakes without self judgement or unnecessary guilt... Free yourself from the prison of food obsession so you can enjoy a satisfying, delicious, and healthy diet for the rest of your life!
Follow Direction Not Perfection:
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com/
Facebook: https://www.facebook.com/houselifestyles
Resources:
http://amandaporternp.com/
What if there were resources out there to help you break up with anxiety for good?! I have an amazing guest for you today who wrote a book called “Dear Anxiety, Let’s Break Up” and it offers forty devotions written from both a medical and biblical perspective to help readers:
Understand the Bible’s message on mental health
Develop actionable, scientific-based coping skills
Reverse the cycle of negative thinking
Free themselves from shame, guilt and harmful stigmas AND
Learn to support loved ones who also struggle with anxiety
If you want to choose faith over fear and move from a life marked by anxiety to one of peace and abundance … stay tuned…
Follow Direction Not Perfection:
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com/
Facebook: https://www.facebook.com/houselifestyles
Resources:
Website: camillemartinrd.com
LinkedIn: /in/camillemartinrd
Instagram: @camille_martin_rd
Facebook: /camillemartinrd
Book:
https://www.amazon.com/Love-Lose-Watch-Weight-Itself/
Happy Podcast Friday! Welcome to Episode 167: Love to Lose (Love Life/Lose Weight) – with Camille Martin. Camille is a registered dietitian, public health writer, and former chronic dieter dedicated to helping women quit dieting, set bigger and better goals, reclaim their excitement for life — and lose weight in the process. Settle in for Camille’s story and if you hear nothing else, hear this.. If your environment is not set up to proactively to support you, it will passively sabotage you!
Follow Direction Not Perfection:
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com/
Facebook: https://www.facebook.com/houselifestyles
Books:
Psychic Debris
Is a cluttered closet a manifestation of a cluttered mind? Psychic Debris explores the relationship between the stuff in our head and what’s under our bed.
Emotional Labor
Emotional labor is the unseen, unnoticed, unwaged, unwritten work women do in the home and in the paid workforce. Largely invisible, the mental load of emotional labor weighs heavily on the shoulders of women yet the value is huge.
Resources:
www.AClearPath.net
www.SpeakingOfClutter.com
Resources:
Book:
‘Food As a Prescription: A Handbook for Those Currently On or Prescribed a Gluten-Free, Soy-Free, Corn-Free and/or Dairy-Free Diet’.
https://taplifecompany.com/
https://www.facebook.com/1507027049610226
https://www.instagram.com/taplifecompany
https://www.youtube.com/taplifecompany/videos
For information on EAV:
https://www.nihadc.com/assessments/eav-electrodermal-screening.html#:~:text=Electrodermal Screening
I got a feeling of Deja-vu this week as I interviewed my latest guests. Individuals with debilitating medical issues that are unresolved by western medicine, they took their health into their own hands and transformed their lives. Does this sound familiar? The names and details may be different, but the story I am hearing is the same, again and again. Today I am thrilled to chat with Anthony and Staci LoCascio, about their journey down the path of food allergies and their book, Food as a prescription. If you are ready to be filled with some hope and smiles… stay tuned..
“Food As A Prescription is THE perfect guide for those who need to change their diet for a healthier life! This best-selling handbook will enlighten, empower, and support you on your gluten-free, soy-free, corn-free, and/or dairy-free journey. Filled with tips, tricks, recipes, and recommendations. Food As A Prescription, will help you focus on what you’ll gain in life and help you eliminate the stress of living with modern-day food allergies.”
Tune in today to hear Anthony and Staci talk about the health issues that left them struggling to perform in their day to day lives as professional dancers and teachers. Prescription drugs weren’t helping, and the side effects made things worse. They learned that they could manage, calm and support their issues by avoiding certain foods. Unwilling to keep this to themselves, they wrote a book to share this information to help others in similar situations become the best version of themselves.
Highlights from today’s talk.
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People are individuals and each person needs to be evaluated as to what affects them.
-
Functional (or Integrated) medicine addresses this concept and is a beneficial addition to Western medicine.
-
Be your own advocate. If you don’t like what the person is saying, learn from them, be nice, and get a different opinion. The journey doesn’t end when someone doesn’t hear you. Do your own research. No one else can describe you, but you. Trust your gut.
-
You have the right to be listened to and not indiscriminately judged as making poor life choices.
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A focus on mindset and accountability breeds success!
-
When you focus on one thing, it accidently helps another area. I call it the ripple effect. Anthony coined a new phrase for that, He says “Miyagi It”. (Thanks to ”The Karate Kid” movie).
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Electrodermal Screening, or EAV, is a painless, non-invasive assessment tool that can be used in conjunction with other diagnostic tools when assessing health issues. It is a valuable tool in the identification and treatment of disturbances in the body such as allergies, food sensitivities, or problem areas in the teeth, gums and jaw, hormonal deficiencies, vitamin or enzyme deficiencies, or infections.
Direction Not Perfection Resources:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
IG: @houselifestyles
LinkedIN: Lindsey House
Resources:
www.spiralimpact.com
-
https://karenvalencic.com/jump-start/ (This is my online community sign up)
-
https://karenvalencic.com/resources-2/ (Free resources available here)
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http://www.amazon.com/dp/1946533831 (The Black Belt Edition: Spiral Impact the Power to Get It Done with Grace)
Allow Me To Introduce Our Speaker....... Can you imagine a business environment – or a WORLD – in which people get their work done with ease or grace? My bet is you will have a fresh perspective on your everyday challenges in the next hour!
Karen Valencic (Vuh-LEN-sick) is not your average business leader. Indeed, her background is quite unique. Karen’s first career was as an automotive engineer; at the time a pioneer female in a highly skilled male industry. Having encountered her own share of EVERYDAY CHALLENGES twenty plus years ago she made a rather radical shift in careers to help herself and others find a better way.
Karen founded the company, SPIRAL IMPACT. Karen’s most recent book reached Best Seller of The Black Belt Edition of Spiral Impact in March 2020. Additionally, recently Newsweek invited Karen to be one of their Expert Panelist, where she contributes articles and provides opinions on current business challenges.
Karen speaks nationally at all types of conferences. She also works deeply with transforming cultures in a variety of organizations. She is formally adjunct faculty for Indiana University Health, Roche diagnostics, Butler University, and the Greenleaf Center for Servant Leadership. Karen is known for her entertaining, audience-involving presentations, which are full of good ideas we can all use right now!
Follow Direction Not Perfection:
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com/
Facebook: https://www.facebook.com/houselifestyles
Resources:
https://virginiaoman.com/
Getting a medical diagnosis that you have a progressive neurological condition that will take away your body’s ability to balance, walk, move and function would be devastating.
As an active person who is not satisfied doing sedentary things, it would be impossible to see a future that was meaningful. When Virginia Oman faced that very condition, and her health deteriorated until she was in a wheelchair, she lost all hope. When you lose hope, you lose everything.
From that dark place she realized that she was at a crossroad. Her intuition was speaking to her loudly, telling her what her body needed. She made the decision that she had nothing left to lose and decided to follow her intuition, instead of the protocol prescribed by the medical community, which was not helping her.
30 years later Virginia is a therapist, counselor, life coach and inspirational speaker who helps “Transform The Impossible” like she transformed herself. She helps individuals get to a better place in their life. Virginia is with me today to share her inspiring story and give hope to those who are struggling. Not just those with Multiple Sclerosis or a disability, but anyone who has lost hope through sadness, loss, severe depression, anxiety, or other such conditions.
Virginia’s credentials include being a licensed Professional Counselor for 30+ years, a trained Life Coach and a Nationally Certified Personal Trainer. She is also certified in Behavior Change Motivation and Corrective Medicine by the National Academy of Sports Medicine. She was chosen by the MS Association of America to be their National Ambassador
Virginia’s tools align perfectly with the Direction Not Perfection lifestyle:
-Find your “why’, your goal, your mission, what you want that is so important you will do anything to for it.
-Devise a wellness plan
-Take small steps every day. Focus on the path. Little things, done consistently, over time will have a compounding effect.
-Be accountable, especially to yourself.
-You don’t need to invest in magic medicine or machines. It is accessible within you.
-Movement is everything to your physical and mental health. Don’t be put off by the word “exercise”, just move; especially if you can do it outside. Connect with nature.
To not only get your old life back, but to have more energy and joy than ever before, check out Virginia Oman and “Transform the Impossible.
Direction Not Perfection Resources:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
IG: @houselifestyles
LinkedIN: @lindseyhouse
Drink Less Lifestyle Resources:
https://drinklesslifestyle.com/
https://www.instagram.com/drsherryprice/
https://www.facebook.com/drsherryprice
https://www.linkedin.com/in/sherry-price-09735a1/
Can we talk alcohol? Anyone fed up with their habits or practices around using alcohol? Would it sound like a relief if we could take away the black and white thinking of, we either have to obstain from alcohol completely OR drink heavily… alcoholic or non-drinker… why does there always seem to be nothing inbetween? No middle ground? Today’s episode is for grey area thinkers (I mean, drinkers)… individuals who are looking to appropriately place alcohol in their life versus alcohol being a default (reaching for it because it’s a habit instead of a conscious choice). If this all makes your ears perk up, you are going to love our guest today… stay tuned!
Direction Not Perfection Resources:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
IG: @houselifestyles
Nutrition and Fitness Coach Jon McLernon helps people to create an optimal plan for their body, so they can lose weight permanently and spend more time focusing on the fun stuff that being healthy allows them to do. The backstory of how people grow to be passionate about health and fitness always fascinates me and Jon’s story does not disappoint. He is with me today to share his inspiring journey.
Going through life as a nano-technology researcher, a naval marine engineer, a globetrotting English teacher, and an entrepreneur with 2 failed and 2 successful businesses. Jon led an athletic and reasonably active life and carried an average weight. A violent, traumatic event in South Africa left him unhealthy, physically, mentally and emotionally which led to binge eating causing morbid obesity.
After 6 years of yoyo dieting, he hired a coach who helped him heal his relationship with himself and by extension with food. He got the recognition that he could treat himself with compassion while losing weight, keep it off and move into a heathy space mentally and emotionally.
That coach started by asking him a question that changed his life. “If you make a list of all the things in your life that you love and value, how far down the list is your own name?”
He wasn’t even on the list. The revelation that it was not only okay but necessary to love himself was inconceivable and he had to figure out what it looked like to actually love himself.
With his coach’s guidance, Jon healed himself and his relationship with food and went on to start a company to coach other people and help them the way he had been helped. Tune in to hear how the simple act of brushing his teeth was the first step in building his new identity and so much more.
Some points to listen for in today’s talk.
Compassion is not a “Get out of jail free” card. It is not judgmental or enabling. It walks the middle road and says “lets figure out what is going on here”.
.
CMG’s or can’t miss goals. Build your lifestyle on repeating small behaviors until they become habit.
Everything flows from the core values of integrity and compassion. Integrity is living in accordance with your values. Compassion is giving yourself the space to be human and struggle.
Build your goals on an emotionally compelling reason i.e. your “Why”
Weight loss is a doorway not a destination.
The process of losing weight is uncomfortable but that is good because that is where we grow and become better versions of ourselves.
Fundamental principles of a healthy lifestyle include
A regular pattern of activity.
Nutrient dense foods: veggies. lean protein, quality carbs.
Proactive Stress management
Quality sleep rest and recovery
Hydration
Implementing those principles in a way that works for you is key to empowering individuals to transform their lives. If your goal is permanent weight loss, you need to be permanently transformed.
You are not broken, and you are not hopeless. The road back may be difficult but the best thing you can do is to ask for help. Human beings are wired to grow from connections to other human beings.
Direction Not Perfection Resources:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
Resources:
https://iwaichlerwpengine.com/
https://twitter.com/IrisWaichler
https://www.choosingtherapy.com/iris-waichler/
Family Caregiver Alliance:
https://www.caregiver.org/
Senior Living options:
https://www.aplaceformom.com/
Welcome to today’s bonus episode “The Joys and Challenges of caregiving and how best to take care of YOURSELF as a caregiver”.
There is a saying when boating in areas with shifting sand and shoals. “Local knowledge necessary to navigate safely”. The same can be said for life. When we come up against major issues that we have never experienced, it is smart and helpful to have someone who has been there before to guide you through the unknown territory.
Iris Waichler, a licensed Social Worker, specializes in doing just that. Iris has over 35 years of experience working with hospital patients, and their families, who are going through catastrophic health issues. Her mission is to educate and empower people who feel overwhelmed by their own health challenges, and to support the caregivers of others.
Ms. Waichler found herself in the role of a patient when she battled infertility for many years. The feelings of loss and helplessness she personally experienced were profound. She promised herself if she was successful in having a child, she would do everything she could to help other people fighting infertility.
Seeing the struggles of others as well as her own, she knew that people needed to have a voice when they enter these unknown waters.
Iris then found herself in yet another personal area of uncertainty. That of caregiver to her own beloved father. This experience led her to write a book “Role Reversal: How to Take Care of Yourself and Your Aging Parents. In the book she tells of different obstacles that came up and how she handled them. The book is unique in that the first half is a memoir of her dad’s life which she wrote with him to chronicle his experience of being cared for coupled with that of her being a personal as well as professional caregiver. In the second half she covers universal themes and challenges for caregivers as well as giving information, resources, and tips.
Some of the topics include:
-Caregiver mistakes
-Pre-planning
-Building a support network
-Burnout
-Respite care
-Finding assisted living and understanding the levels of care
-What questions to ask
-Legal advice
-Caregiving conversations with your loved ones
-Planning a funeral.
-Saying goodbye
-What happens afterwards.
It is in Iris’s heart to help people. The three award winning books she has written make her a leading Advocate for Health Awareness & Caregiver Support. They are available on Amazon or by ordering from your local bookstore.
BOOKS
Patient Power: How To Have a Say During Your Hospital Stay
Riding the Infertility Roller Coaster: A Guide to Educate and Inspire
Role Reversal: How to Take Care of Yourself and Your Aging Parents
Direction Not Perfection Resources:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
IG: @houselifestyles
Renè Washington Resources:
https://crenecoach.com/
https://www.themidliferemix.life/
Book: Take The Trip! 4 Journeys Every Midlife Woman Needs To Live In Purpose and Freedom: Washington, C René: 9781953449009: Amazon.com: Books
Podcast: The Midlife Remix
https://podcasts.apple.com/us/podcast/the-midlife-remix/id1578967727
Does this sound familiar? You are in your 40’s, 50’s,or 60’s and you have raised your kids and the nest is almost empty and you are trudging along, doing what you have always done. But rather than feeling content and settled you feel like there must be something more. Today I interview Rene Washington, a certified life coach, author and podcast host who focuses on helping women in midlife realize that it is not “too late to reset, redefine and recreate themselves in new, exciting life chapters.” Tune in as Rene discusses the passion that she found in midlife!
Be prepared to:
-
Connect to your inner self sans role or title
-
Continuously purge what no longer serves you
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Prioritize yourself while still honoring who and what you love
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End the lie that it's too late or you're too old to live your best darn life!
Remember that midlife is a state of mind!
Follow Direction Not Perfection:
Podcast: https://www.healthaccountabilitycoach.com/podcast-1
Website: https://www.healthaccountabilitycoach.com/
Facebook: https://www.facebook.com/houselifestyles
directionnotperfection #rewritetherules #healthaccountabilitycoach #musclerelease therapy
Nicole Laino Resources:
Website: www.nicolelaino.me
LinkedIN: Nicole-laino
FB: nicolelainocoaching
IG: @niclaino
Nicole Laino is a startup Founder, brand strategist, peak performance coach, reiki master/teacher and the host of Limitless Entrepreneur Podcast. She spent 6 years in corporate at a fortune 100 company before leaving her career for entrepreneurship. Affectionately referring to herself as a Type-A hippie (a free-spirit who can grow a business and meet a deadline). Nicole has found and understands that to be truly successful in business you have to be both strategic and spiritual. She combines proven marketing strategies with brain-based science, and her experience as as Rapid Manifestation Method Practitioner to help her clients overcome their limiting beliefs, develop their authentic brand and achieve massive success.
Interesting Take Aways:
ð The goal is not perfection, the goal is wholeness
ð Come into situations with curiosity vs criticism
ð Living in alignment
ð Look for the patterns, look for the triggers (uncovering a button)
ð You have to know where you hide (housework, putting everyone else firsts)
ð 4 P’s of staying stuck: (if you want to change the outcomes in your life, you have to change the patterns… very hard to see your own patterns)
-
Perfectionism
-
Playing small
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People pleasing
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Procrastination
Direction Not Perfection Resources:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
IG: @houselifestyles
Jennifer Powter Resources:
Book: “Diet Disruption: The Weight Loss Solution for the Chronic Serial Dieter”
https://dietdisruptionbook.com/
https://www.facebook.com/JenniferPowter/
https://www.youtube.com/jenniferpowter
https://www.instagram.com/jenpowter/
https://www.linkedin.com/in/jenniferpowter/
Jennifer created the weight loss academy for women who were tired of living with strict diet rules and constantly feeling deprived, these women wanted something different.
Jennifer wanted to offer something that would work for the long term, we are talking for the rest of their lives type of long term. These women were tired of feeling like weight loss failures, like they had tried everything and nothing was working… but now what?
Jennifer felt like the world of dieting had become so crazy and she felt like it was time to stop the insanity! So if you, our listener, have ever found yourself confused or asking questions like:
What should I eat? What shouldn’t I eat?
What are the rules? Do I have to feel restricted to lose weight?
DIETING IS SO HARD
Why am I feeling exhausted, embarrassed, and ashamed?
Enough is enough. There’s a better way! So please help me welcome Jennifer Powter
Follow Direction Not Perfection: Podcast: https://www.healthaccountabilitycoach.com/podcast-1 Website: https://www.healthaccountabilitycoach.com/ Facebook: https://www.facebook.com/houselifestyles
directionnotperfection #rewritetherules #healthaccountabilitycoach
Scott Prendergast - inspirational speaker and mental health advocate
Resources:
https://www.scottypinspiration.com/
IG: https://www.instagram.com/scottyp_inspo/
Scott is passionate about mental health and helping others to overcome the everday mental obstacles that hold us all back in life.
For the past 3 years, Scott has been traveling all across the country inspiring others with his message. Bringing hope to those who find themselves in the darkness.
Direction Not Perfection Resources:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
IG: @houselifestyles
Resources:
https://www.drorlena.com/
I want to take a moment to set the scene: A picture-perfect family of healthy, successful parents, raising happy, young children is a goal most of us would love to achieve. But for many of us that goal may seem too far out of reach to even consider it. Work, laundry, cleaning, parenting, and cooking for kids, who probably won’t eat anything anyway, can leave you with no time for yourself, causing frustration, fatigue, and stress. This results in overeating, poor nutrition, emotional upheaval, and sickness. But that doesn’t have to be the case. Dr. Orlena Kerek, MBChB is a pediatric doctor from Great Britain who lives in Spain with her husband and 4 young children. She was feeling trapped in that sort of crazy life full of turmoil causing low self-esteem and anger”. She wasn’t the person she wanted to be. Through extensive research she began to understand and work on her own emotional wellbeing.
She started prioritizing her own self-care and discovered that being a working mom, eating healthy, nutritious foods and looking after yourself is possible. She became a health, weight and life coach to help people say goodbye to frustration and have an amazing, healthy life. She helps families create healthy habits they love, so they can all feel fit and fabulous without having to think about it.
Dr. Kerek bases her weight loss coaching on 4 pillars:
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Healthy eating you love
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Exercise that lights you up
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Delicious healthy sleep which is an integral part of health and weight loss.
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Emotional wellness- creating systems, habits, and routines.
To achieve success in those areas it must become a habit. You must be able to do it without thinking so when life happens, it is your go to. Dr. Kerek’s goal now is to provide other people with the tools they need to lose weight by eating healthily.
Some points from today’s talk:
The habit of happy
Seedling habits
Recognize your wins
Finding joy in your fitness
The power of sleep
Lifestyle diseases
The power of using a coach
Parents have control over the health of their children and as a pediatrician Dr Kerek recognized that children learn their habits from their mom. By helping moms she is helping their children.
“The best thing you can give your kids is your own happiness and the second-best thing is vegetables. Look after yourself, enjoy it, enjoy your kids as well and they will become healthy”
https://www.drorlena.com/
Dr Kerek is the host of a parenting blog, a podcast,
and an author of several books about feeding children.
Feeding Toddlers. A Pediatrician’s Guide to Happy and Healthy Mealtimes.
Bite! Introducing New Foods to Children
Crunch: Put a Stop to Picky Eating and Help Your Kids Love Veggies.
https://snotty-noses.com/
https://www.drorlena.com/blog?tag=podcast
https://www.amazon.com/Dr-Orlena-Kerek/e/B01I54Y7HE?ref_=dbs_p_ebk_r00_abau_000000
Why We Sleep: Unlocking the Power of Sleep and Dreams, by Matthew Walker
https://www.amazon.com/Matthew-Walker/e/B075SGBD58/ref=dp_byline_cont_book_1
Dr Sally Norton, Consultant Surgeon and Weight Loss Expert
https://www.drsallynorton.com/
Direction Not Perfection Resources:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
IG: @Houselifestyles
Resource:
Website: http://www.beyondprotocols.org
Facebook: https://www.facebook.com/beyondprotocols
Instagram: @beyondprotocols
YouTube Channel: https://www.youtube.com/channel/UC_FbYabX4Q8Z4DFlljI7-jA
In Emily’s private practice, she uses dietary and nutritional protocols based on genetic predispositions and epigenetic influences to help her clients regain their health.
Our guest today, Emily Givler, was told that she would have to live with chronic pain. And that source of her pain was most likely psychological. Refusing to accept this diagnosis, sparked her personal then professional journey and remains the basis for her deep empathy for her clients (doesn’t it feel good to know we are not alone?)… is there anyone out there who is living with a chronic diagnosis or pain? Does a little hope sound good today?
We are going to take a deep dive into Fibromyalgia and chronic pain. Use today as an opportunity to gain hope and not take an initial diagnosis at face value. Learn how to be your own advocate!
Direction Not Perfection Resources:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
IG: @houselifestyles
LinkedIn: @lindseyhouse
Website:
https://allison-jackson.mykajabi.com/
We have all met people or seen photos online of beautiful, perfectly fit people and wished we could look like them. Many of us will try crazy diets or extreme fitness routines to get that certain look without taking into consideration the effects that can have on our health. Allison Jackson is one of those healthy, fit, beautiful women that people want to look like. She works full time in the corporate world as a communications professional but has always had a passion for fitness and health. She is a Precision Nutrition Coach, and is certified as a personal trainer, a macro nutrition coach and a Yoga instructor. In her spare time, she competes professionally as a body builder in figure competitions where she is judged on muscular symmetry and definition.
So many people asked her how she handled being a mom with a full-time job and getting her body in shape and stage ready that starting a business about it seemed like the next step. She founded Allison Jackson Fitness to help moms in the corporate world improve their health and achieve balance between life and fitness.
Today I talked with Allison about how she “helps people realize their fitness goals — whether it’s eating healthy, getting started with an exercise routine, attempting a 5K or trying their hand at competing”. By using a coach like Allison, you get her expertise in creating sensible fitness/food programs as well as her accountability tools to help you improve your health and achieve balance between life and fitness.
Top 3 takeaways to prioritize your health and fitness
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Start tracking your food with an app like Fitness Pal to get a full picture how much and what you are eating.
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Track your movement. Getting in a workout is important but so is regular movement throughout the day.
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Self-awareness with mindfulness and meditation. Use guided meditation or just enjoy silence.
Podcast: “Fit to Lead” by Allison Jackson Fitness on Spotify
Book: “From Flab to Fab in 8 Weeks: Busy Mom's Guide to a Leaner Body and Healthy Eating”
Direction Not Perfection Resources:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
IG: @houselifestyles
Resources:
https://releasemuscletherapy.com/
How are you feeling today? If you have had a recent injury, you are probably experiencing pain. You may have had tests like an MRI or X-ray to identify the damage and to determine what course of action needs to be taken to heal. Physical therapy, spinal adjustments or exercises may have been prescribed to aid in the healing process. After following instructions, within several months, your tissues will be healed, and you should be pain free. But wait, what happens when you have followed all your doctors’ instructions, 6 months have passed, and you are still in pain? You have advanced from acute pain to chronic pain. Today, Sam Visnic, a clinical massage therapist and owner of Release Muscle Therapy is with me to talk to you about how he treats clients with chronic pain.
For “18 years he has studied dozens of systems and methodologies for uncovering the root cause of aches and pains”. Pain is complex. It involves many factors that extend beyond just muscles and joints. Sam’s program addresses these factors in a systemic way that gets lasting results. Everyone is unique in the way they experience pain and Sam tailors each session to the specific needs of each client.
Tune in today to hear:
-How the brain processes information about pain.
-How clinical massage can change how the brain interprets that information.
-Info about Fibromyalgia and how he treats it: a syndrome of increased or maladaptive responsive to stress.
-How all the systems of the body are integrated and can affect our perception of pain.
-Sam’s Free Insider group: Sign up for access to free resources and effective tools for pain relief, including his book “Why Didn’t My Doctor Tell Me That?”
-Look for Sam’s new Podcast “Who knows this”
Direction Not Perfection Resources:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
Resources:
www.robinjsacks.com
LinkedIn - @RobinSacks
IG - @RobinSacks
Happy Podcast Friday! Welcome to Episode 157: “Get Off My Bus” – with Author & Motivational Speaker, Robin Sacks.
Professionally, Robin is a confidence/performance coach, professional speaker, author and motivator. Personally, Robin is a mom, wife, and friend. She is proud to say that she has facilitated personal and professional development workshops internationally for companies including Microsoft, Panera, and American Greetings.
Robin wrote a book, "Get Off My Bus!: How to Get Clarity, Get in the Driver's Seat, and Get Moving in Your Life!," and she was nominated for Small Business Trends' Small Business Book of 2010. I personally think Robin is fabulous and I cannot wait to get this interview started!
Here is a preview of our topics:
*Are you on autopilot? Anything taking up my time that needs removed?
*We get in our own way more than anyone else or anything else… The good news is that if I’m the problem, I’m also the solution
*Pulling you into my calm, not getting pulled into your chaos
*Setting boundaries for ME
*Givers need to set limits, because takers never will (we know where we get our stress, we know where we get our energy)
*Vent Clock – don’t carry around your stress (once you unpack your baggage you don’t have to carry it around all day)
*Practice doesn’t make perfect, practice makes permanent
Direction Not Perfection Resources:
www.healtlhaccountabilitycoach.com
www.facebook.com/houselifestyles
IG- @houselifestyles
LinkedIn - @houselifestyles
Find Karolina at:
https://www.euphoricbook.com/
https://euphoricaf.com/
https://www.instagram.com/euphoric.af/
Link to YouTube:
https://youtu.be/YiuWoOA_y7M
As 2021 comes to end many of us will celebrate the start of 2022 with a toast. What you choose to toast with could make a huge impact on your life. Karolina Rzadkowolska is with me today to suggest that you make that beverage nonalcoholic and change your mindset about drinking. You will be amazed to see what you are capable of without alcohol weighing you down.
This is where most of you will tune out or turn off this podcast because you don’t have a “drinking problem” and this must be meant for alcoholics. But her message is not directed at heavy drinkers or alcoholics. It is directed at casual drinkers who over-indulge. They don’t need to ask themselves if they have a drinking problem, but they should ask “is my drinking helping me reach my goals in business, health, fitness or any area of my life”? Intrigued? Stay Tuned…
Happy Podcast Friday! Welcome to Episode 156: Euphoric - Ditch Alcohol and Gain a Happier, More Confident You with Karolina Rzadkowolska! We have two celebrations today … we get to bring in 2022 together as well as celebrate Karolina’s Euphoric book release!! This book will live on my shelves and Karolina will stay plugged into my ears through her podcast Euphoric. This topic intrigued me… I truly believe in her passion behind ‘bridging the gap’ for individuals who want to talk about reducing alcohol without having to be put into one or two camps of either your an “alcoholic” OR a total “non drinker” … there is a grey area that needs attention and I’m so excited to introduce you to this topic today!
Karolina took a 30-day break from drinking and she felt better, had more energy and slept better than when she was drinking. She tried to go back to just having a drink to be social, but she didn’t like the way she felt afterwards, either physically or mentally. She stopped drinking completely and realized that it wasn’t a deprivation experience, it was the best thing that ever happened to her. It helped her physical health, her mental health, her sense of confidence and drive. Her life exploded in the best possible way in just a few months. She changed the direction of her life. and she wants to make others aware of the benefits of an alcohol-free life.
Karolina became a certified alcohol-free life coach. She wants to” help women make alcohol insignificant in their lives and make space for their bigger dreams”. She has written a book that will be released January 4, 2022, called Euphoric: Ditch Alcohol and Gain a Happier, More Confident You. In it she will give you the “tools you need to transform your relationship with alcohol and lose your desire to drink”.
Tune in today to hear Karolina’s story and learn about her new book. Pre-order before January 4th by using the link below and get free resources. Look into coaching by Karolina or check out her podcast about alcohol free life on her website. Change your relationship with alcohol and access your full potential.
Find more at Direction Not Perfection":
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
IG: @houselifestyles
Resources:
Website: https://www.cindytsaimd.com
@cindytsaimd
When you hear an idea that differs from the norm, it may seem unusual. You may be surprised when you hear the same idea voiced by another person. But when you hear more and more people, all talking about the same thing, it is time to investigate more closely. Today I interview Cindy Tsai MD who, like many of her peers that I have interviewed recently, has become disillusioned with western medicine and its focus on fixing acute illnesses with a prescription band aid. She wanted to help people look at root causes and take better care of themselves so they wouldn't have to get sick and suffer unnecessarily.
Cindy was a driven, hardworking, successful physician and the inability to help people the way she wanted caused her to become unhappy and resentful. She was diagnosed with an autoimmune disease which left her feeling lost and stuck. Working with a life coach and healer she realized that she had to slow down, reevaluate, and reconnect with herself. Through her coach she learned tangible tools and skills to accept herself, quiet her inner critic, and discover her true purpose, which is to serve as a guide and coach to empower others to live their best life with ease and joy.
Cindy no longer practices as a primary care physician. She is training in integrative medicine, a specialty that considers the whole person and everything that affects their health and wellness including mind, spirit, and body. She sees herself as a healer who can call on different tools to help people on their journey.
Having personally learned the value of having a coach Cindy has become a life coach herself. She utilizes a comprehensive set of skills and resources to offer a holistic and personalized approach to healing. She can see the potential that a client can’t see in themself and identify blind spots, which can save years of unnecessary struggles.
Helping people improve their health ripples into them having more energy, thinking more clearly and being more present in their life and relationships.
Insight:
“To know and not do, is to not know”
You may be telling yourself that you know what to do, you just don’t do it. But if you really knew it, then you would integrate it into your life. Contact a coach to help take that next step toward achieving your goals in a safe, nonjudgmental way. You will be “empowered to create your own calm and live your best life with ease”.
Direction Not Perfection Resources:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
IG: @houselifestyles
Resources:
www.feedyourfamilytonight.com
IG: @feedyourfamilytonight
Today we are going to talk about tips to get meals on your table, even for the busiest individuals! Our chat revolves around:
-Freeze in meal size portions
-Cook once, eat twice
-The second dinner is a real thing…
-Permission for dinner not to be perfect every night (it’s mostly balanced, but not ALWAYS balanced)
-Kids eat better when they are actually hungry
I had trouble closing this interview out because it felt so real and pertinent to current life! If you feel that this topic resonates with you as well, join in on our fun and stay tuned…
Direction Not Perfection Resources:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
IG: @houselifestyles
Ask Eric questions on his website:
https://ericdagati.com/
When you want to work on staying physically fit while avoiding injury and staying healthy, it doesn’t matter whether you are training as a pro or just an average Joe; the approach is the same. It is the end destination that is different. Your goals determine the intensity of the program. A mom needs the strength and agility to tackle a two-year-old who doesn’t want to go to bed while a professional football linebacker needs to be able to catch and tackle a running back headed for a touchdown. What they both need to optimize their health function and performance starts out the same and can be divided into 3 categories.
Three things necessary to consider in any exercise program.
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Fuel: What you put in your body as well as what you put in or let into your head.
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Movement: Good fundamental movement with a baseline of strength and the capacity to endure it.
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Reset: Your workout is only as good as your ability to recover from it.
Let’s let that all sink in for a minute and stay tuned…
Additional takeaways:
Sleep: You can’t out-train a poor night’s sleep.
Check out the book “Why we sleep”, by Matthew Walker PhD.
Quiet: You need a quiet body, free of physical pain, free of sickness, and free of mental pain. Have the ability to shut things out.
Check out the book “Stillness is the Key”, by Ryan Holiday
Have a purpose: Define your milestones or clear-cut markers and establish non-negotiable habits.
Check out the book, “The Power of Habit”, by Charles Duhigg
Direction Not Perfection Resources:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
Resources:
Website: https://vickeryandco.com/
Free Community – Brave on Purpose
Podcast – “The Brave Files”
https://vickeryandco.com/podcast/
Book – F*ck Fearless – Making the Brave Leap
https://www.amazon.com/s?k=F*ck+making+the+brave+leap&ref=nb_sb_noss
Gratitude Journal: Shift Your Focus
https://www.amazon.com/Gratitude-Journal-Shift-Your-Focus/
Happy Podcast Friday! Welcome to Episode 152: - Making the Brave Leap – Author, Heather Vickory. Heather asks, How do you build the life of your dreams when everyone tells you it's unrealistic? How do you have a successful career *and find balance? How do you continue to fight through loss and discomfort? The answer is not being fearless! Heather believes society teaches you that fear is bad and asking for help is weakness. But she believes these are all lies.
We all live with fear. It's a natural human emotion. The truth is, fear gives you the opportunity to be brave. If you've ever stopped short of a dream out of fear, Heather Vickory is your girl! Today we will talk about The BRAVE Method: A 360° approach to thinking creatively and strategically about what you want to change and create in your life. We will also talk about Heather Vickery's personal experiences, inspiring stories and brave actionable tips.
Heather feels that whether dreaming big is new for you, or fear has prevented you from taking brave action, or you're simply sick and tired of feeling stuck… her book, podcast and everything she has to offer might be exactly what you need today! Oh and one last nugget before we get this interview started, if you grab yourself a copy of Heather’s new book, get ready to laugh, cry, and think your way to building a bigger, bolder, braver, and more joy-filled life… who can say no to that?*
Resources:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
Resources:
https://www.hellerpsychologygroup.com/
Living a healthy lifestyle takes commitment and work. The average person has many tools available to help them achieve their goals. But people who live with ADHD, Executive Function Disorder, learning disabilities or similar disorders have an extra layer of difficulty added to their journey.
Although we traditionally think of ADHD as being an issue with children, people of all ages struggle. The inability to focus, manage time and organize things impacts the way they function in all aspects of their lives. Today, Dr. Carey Heller, a licensed, clinical psychologist, is with me to share how he “blends traditional talk therapy with practical ADHD/executive function coaching to provide clients with concrete tools in order to facilitate making improvements with time management and organizational skills” so they can succeed in any area of life, whether it has to do with health and fitness, schoolwork, or business goals.
“As a psychologist, he is able to help people process their feelings, increase motivation, improve self-esteem, and address other relevant things which, paired with practical strategies, can lead to significant improvements in task completion, being more relaxed, and greater satisfaction as well as success in life”.
Through evaluation and testing Dr. Heller works to figure out what is going on with each client to target their treatment. He believes that everyone is on an individualized journey; There is no single answer to fit every situation.
Does that sound like “eyes on your own paper”? I see many parallels between how Dr. Heller and I coach. Now I just wish I had that psychologist background to go with it.
If you or a loved one is dealing with ADHD or related disorders, I hope today’s interview will let you know that there are helpful resources out there.
Direction Not Perfection Resources:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyes
Resources:
Website: drmelina.com
Podcast: https://podcasts.apple.com/ph/podcast/practically-healthy-by-dr-melina/id1592133009
Books: https://www.amazon.com/Books-Melina-Jampolis/s?rh=n%3A283155%2Cp_27%3AMelina+Jampolis
Today’s guest, Dr. Melina Jampolis, has a podcast of her own called “Practically Healthy” AND we named the episode practically healthy AND why am I so obsessed with practically healthy?
Because it’s a fantastic way to sum up exactly what we are trying to get across within our Direction Not Perfection Community! We have to be practical within our health choices if we ever want a fighting chance to maintain our habits life long AND we will never fully achieve a so called “perfect” diet, but we can get practically there… intrigued?
We get to celebrate 150 episodes today with Dr. Melina Jampolis. Dr. Melina is an internist and board-certified physician nutrition specialist (one of only several hundred practicing in the United States), author x 5, speaker, and frequent media contributor. She is the past president of the National Board of Physician Nutrition Specialists and remains on their Board of Directors. For the past 20+ years she has specialized exclusively in nutrition for weight loss, disease prevention and treatment. She is currently the Chief Nutrition Officer for BLK water and a member of the Forbes Health Advisory Board. She recently launched a new podcast, Practically Healthy by Dr. Melina.
I really want my listeners to hear this… Melina’s frequent and ongoing interaction with patients, along with a regular review of the latest scientific research and the growing field of precision nutrition, gives Melina unique insight into every aspect of lifestyle medicine including nutrition, weight loss, exercise, psychology and the behaviors that are essential to achieving optimal health.
Direction Not Perfection Resources:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
Get Out of Your Head Resources:
Website: Getoutofyourhead.com
Instagram: @getoutofyourheadbooks
Books: "Get Out of Your Head, A Toolkit for Overcoming and Living with Anxiety" https://www.amazon.com/gp/product/B07L5Z6V75/ref=dbs_a_def_rwt_bibl_vppi_i0
"Get Out of Your Head Vol. 2: Navigating the Abyss of Depression": available November 11, 2021 https://www.amazon.com/Get-Out-Your-Head-Vol-ebook/dp/B09KQ4FLBW
Welcome to Episode 149: Get Out of Your Head – with Brian Sachetta. If you haven’t been hearing this through previous episodes, please hear this today, your mental well-being is essential to your overall health! Your mind is always with you. If it isn’t in the right place, it isn’t going to help how you feel or improve your life in the long term.
Without the basic foundational element of feeling like you are worth something, you will not be able to maintain any positive changes in your physical state. Today Brian Sachetta is with me to discuss his passion for helping people to manage their mental health by addressing anxiety and depression.
Brian is an author, blogger, and software developer from Boston, Massachusetts. He started to suffer, from what he now knows was anxiety, in high school. When he had a panic attack the first week of college, he knew he needed to do something about it, because he never wanted to experience that again. That started a 10-year journey of research that culminated with his book “Get Out of Your Head: A Toolkit for Living with and Overcoming Anxiety”.
He explains that when we are anxious, we are in our head, thinking too much. We need to get to a place where we can think logically and reasonably. In his book, Brian teaches us to zoom in on our fears and gives us a framework of ten strategies that we can use in a moment of acute anxiety. We can use them all or just try the ones that resonate with you. He also teaches us about zooming out to look at our lives, as a whole, so we can get in fewer of those acute, fearful, anxious places.
Brian got control of his anxiety but realized that he also suffered from depression. He has written a second book, "Get Out of Your Head Vol. 2: Navigating the Abyss of Depression" which was released yesterday! (I’m putting Amazon links for both of his books in the shownotes). Navigating the Abyss of Depression contains personal stories like his first book, but is more research based. He references studies and technical frameworks from psychology and psychiatry journals.
Tune in today to hear Brian discuss the importance of breathing, exercise, the effects of the autonomic nervous system, perception cycles and much more as he tries to help people get through this heavy and serious subject. By talking about it he hopes to help people be more open and honest with themselves and others.
Follow Direction Not Perfection: Podcast: https://www.healthaccountabilitycoach.com/podcast-1 Website: https://www.healthaccountabilitycoach.com/ Facebook: https://www.facebook.com/houselifestyles #directionnotperfection #rewritetherules #healthaccountabilitycoach
Resources:
https://www.faustruggiero.com/
The Fix Yourself Podcast: https://anchor.fm/faust-ruggiero
The Fix Yourself Video Series: https://www.faustruggiero.com/videos.html
“No one can fix your world for you. Everything you need to be happy and fulfilled is already inside you. You simply need to understand how to use it. Then you can find peace, empowerment and begin to love yourself.” This wisdom is straight from the “Fix Yourself Handbook – written by therapist, Faust Ruggiero.
I cannot wait to hangout today with Faust and talk authenticity, accountability, keys that will unlock doors… and we should all hear this “we are further along than we think we are”.
Today is hope giving and tool building. Faust says he has NEVER met a lost cause! Faust tells his therapy clients “we are not going inside to find all of your horror, we are going inside to find all of your beauty and that’s what counseling is meant to be”
Direction Not Perfection Resources:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
IG: @houselifestyles
Resources:
FaceBook: www.facebook.com/lifestylechangesbeatcancer
Website: www.ginnybrant.com
Cancer prevention and wellness blog: https://www.ginnybrant.com/subscribe
Book: “Unleash Your God-Given Healing” https://www.amazon.com/dp/1973688123/ref=cm_sw_em_r_mt_dp_EPQPHNPEJECKMVPMH06T
Toxin level testing: https://www.greatplainslaboratory.com/
October is National Breast Cancer Awareness Month and today I want to introduce you to Ginny Brant, a woman who was given the frightening diagnosis of advanced breast cancer.
Ginny was a “health nut” with no family history of breast cancer and she was not willing to take that news sitting down. She did extensive research to discover what caused it, what she could do to lessen the side effects of the treatments and what could be done to keep it from coming back.
Putting her faith in God and his Word, she relied on her doctors, her own instincts and what she learned to turn a scary tale into a survival story. I’m excited for you to tune in today to hear topics like:
-Exercise and movement: the Key to healthy living
-Proper hydration
-Using food as medicine
-Putting a prevention plan into place
-Lowering your toxic load
-Vitamin D supplements
-Power of Prayer
-Using your faith to manage your emotions (and so much more)
Resources:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
Bracha’s New Release: “Let’s Get Healthy” can be found at: https://www.goetzbookshop.com/
I cannot wait for you to hear Bracha Goetz and all of her enthusiasm and joy! Bracha will share her own story of overcoming an eating disorder and “Searching for God in the Garbage”. Bracha searched for “God in the Garbage” while trying to fill her soul. Trying to fill her soul with food, with education, with the next thing and the next thing, until she finally understood her purpose and she found her answer! Bracha tells us that there is a test to find out if your life’s purpose is complete… spoiler alert, if you are alive, your purpose is not complete.
Direction Not Perfection Resources:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
IG: @houselifestyles
Resources:
https://functionalfamilypsychiatry.com/
https://www.facebook.com/peggy.ouellette.7
IG: @ouellettepegnp
Happy Podcast Friday, welcome to Episode 145: Behavior has meaning, let’s be curious – Peggy Ouellette. Peggy served many years in her brick and mortar outpatient psychiatry practice, only to close her doors and start a virtual family -focused functional medicine psychiatry practice (that’s good news for us, because if we resonate with her message, we do not have to live in the same state to benefit from her services!).
Peggy has witnessed many adults in treatment that indicate that they were not seen or heard as children so she is passionate about changing the landscape in mental health. She wants to change that culture and believes that we have to start with parents and how kids are parented… Peggy starts with the basics, and builds from there. There was a part of me that wanted to pull parts out of Peggy’s interview and highlight them now before we really get started… BUT I don’t want to give you any excuse not to hear this entire beautiful message that will give you tangible takeaways to bring more peace into your household… to bring you hope that change is possible and we always have some control of our circumstances. I really believe this will resonate with every parent and grandparent and it’s never too late to work on our best selves and our best family!
Direction Not Perfection Resources:
www.healthaccountabillitycoach.com
www.facebook.com/houselifestyles
IG: @houselifestyles
Resources:
https://nicolasalter.com/
Podcast: https://nicolasalter.com/podcast/
https://nicolasalter.com/media/nicolas-book/
Happy Podcast Friday! Welcome to Episode 144: Releasing Emotional Clutter – with Author, Mindset Mentor – Nicola Salter.
As a coach and mentor myself, sometimes I think people never quite understand the importance of bringing a coach on board. Nicola has a beautiful way of explaining this importance and I thought I would share her take on coaching. Nicola states that “Mentoring is all about showing people how to dive deeply with new perspectives and powerful insights to enable them to discover their own solutions more effectively, showing them how they are defined by purpose, connecting to that purpose, calming their limiting emotions and helping them create a new signature of living that fulfills and excites them.” What do you think, want to hear more?
Direction Not Perfection Resources:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
IG: @houselifestyles
Resources:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
IG: @houselifestyles
Finding Those Golden Nuggets
Over the last several weeks I have been presenting you with interviews chock full of details, complicated terms and life changing ideas. It is a lot to comprehend. It would be easy to feel overwhelmed or defeated and tune out before you even hear the whole thing. That would be a shame because you would be missing out on some great content. Today I will review the main points I hope you take away from my latest podcasts and share with you tips on how you too, can find those golden nuggets of info.
SOCIAL LINKS:
https://www.instagram.com/rvaintegrative/
Facebook:
https://www.facebook.com/rvaintegrative
Website: www.richmondfunctionalmedicine.com
Twitter: www.twitter.com/aaronhartmanMD
Skype: live:hartmanan
LinkedIn: www.linkedin.com/in/aaron-hartman
Happy Podcast Friday! Welcome to Episode 142: Harness Your Bodies Power to Heal – with Dr. Aaron Hartman. I have a favor to ask of you today, I need you to sit back and not feel overwhelmed by medical terminology or intense content… instead, listen through once and catch what makes your ears perk up? How does this information relate in your life? You can always go deep dive back into certain aspects of the episode once you work your way through it.. but I promise you will enjoy this more if you don’t try to catch every word or supplement first time through.
We are officially going to be a few consecutive weeks into having holistic, integrative guests speak on our show and this was intentional. I love when you hear a similar message out of multiple health professionals, sometimes we become more receptive when think, “huh, they are all saying the same thing”. Not to mention, repetition is super helpful when it comes to learning new material and letting some new ideas sink in. So who’s ready to talk Covid, nutrients, reducing inflammation and so much more?! Here we go…
Resources:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
IG: @houselifestyles
SOCIAL LINKS:
https://www.instagram.com/drreneewellenstein/
Facebook:
https://www.facebook.com/renee.wellenstein
Youtube:
https://www.youtube.com/c/DrReneeWellenstein
Podcast:
https://podcasts.apple.com/us/podcast/love-the-leap-with-dr-renee/id1465483819
Happy Podcast Friday! Welcome to Episode 140: You are not broken – with Dr. Renee Wellenstein.
I have to give a quick episode warning before we dive into this interview… there is about to be a lot of information coming your way and DO NOT feel overwhelmed. The point of our talk today is to expose you to the fact that there are so many different options out there when it comes to feeling better or taking care of our physical and emotional bodies. I want you to listen and hear that we should never stop trying to feel better… or stop seeking our optimal selves.
When one course of action fails us or leads to a dead end, we keep investigating until we find answers! Today you will hear about holistic care, investigating vitamin deficiencies, metal toxicities, food sensitivities and a taboo topic of low libido. What causes low libido, how do hormonal imbalances contribute to low libido, and what can woman do right away to start improving their libido?
Direction Not Perfection Resources:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
IG: @houselifestyles
Resources:
https://generationshwc.com/
www.facebook.com/
Biology of belief by Dr. Bruce Lipton
https://www.brucelipton.com/books/biology-of-belief/
Breath. The New Science of a Lost Art by James Nestor
https://www.mrjamesnestor.com/breath
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
People who have been in auto accidents, those who have fallen, or weekend warriors who overdid the yard work are likely to think about seeing a chiropractor to help relieve pain and put things back into alignment. What most people don’t know is that while chiropractic care is great for acute issues, it is just as important on a regular basis for your overall health. Dr. Denny Warren, of Generations Health and Wellness Center is a chiropractor who specializes in functional medicine. He embraces a holistic approach to enrich the lives of the community through chiropractic care and healthy lifestyle choices. He is back with us today to tell us how to maximize and protect our brain health. Unfortunately, Alzheimer’s disease, a type of brain disorder, is the 6th leading cause of death in the United States. Anxiety and depression are at all-time highs as are Diabetes and Heart Disease. The brain controls not only our thoughts, emotions, and memories; it also sends signals to our whole body telling it how to function. Every system is intimately related to the brain and subject to damage if the brain is not healthy.
The brain and spinal cord are the centers of the nervous system. The function of the nervous system is to perceive the environment and coordinate the behavior of all the other cells. “The brain requires feedback from the spine, through proper alignment and movement, in order to deliver the right information to all the muscles, organs and tissues.” Dr. Dan Sullivan. “The spine and posture affect and moderate every physiologic function from breathing to hormone production.” American Journal of Pain Management.
In the webinar which I’m sharing today, Dr. Warren describes how lifestyle choices and improper alignment constantly tell our brain to turn on the Sympathetic nervous system which puts our body in a constant state of fight or flight. This causes damage to all parts of our bodies. What we need is to proactively make choices that tell our brain to turn on the Parasympathetic nervous system, where our body works on health and recovery.
Join me today to hear what you can do to keep your brain, and therefore your whole body, healthy.
Ways to maximize and protect your brain health
- Avoid these three brain-draining foods.
a. Artificial sweeteners. Get rid of them.
b. Too much sugar. Stop drinking coke and switch to water. Lose weight and save brain cells.
c. Skip trans-fats. They are extremely toxic to your brain. It needs healthy fat, not trans-fats.
- Consume more of these 8 brain-boosting superfoods.
a. Coconut oil - also good for heart
b. Avocados
c. Bone broth – good for the immune system. Make your own.
d. Spinach
e. Broccoli
f. Blueberries
g. Extra Virgin Olive Oil
h. Dark Chocolate. 70%.
i. Cold water fish, grass fed meats
- Four supplements to take on a regular basis to keep brain healthy.
a. Omega 3 fish oil (flax or chia) cold water fish
b. Probiotics. Sauerkraut, kombucha fermented beverages. Prebiotics
c. Vitamin D. sunlight, essential for the immune system. Helps with covid
d. Bonus- turmeric, ginger, pineapple. Garlic. Green tea. These decrease inflammation which is important for brain health. Brain fog is due to inflammation.
- Doing the following every day will help to improve your brain function by 55%
a. Sweat often: movement is essential. Mix up exercise, walk, swim, yoga, weight resistance.
b. Give your body the proper fuel. Avoid brain draining carbs.
c. Sleep.
d. Do gratitude and breathing exercises. See “Breath” by James Nestor.
e. Maintain proper spinal health. If you are aligned right, your brain gets healthy signals that tell it to set the body in rest and relaxation. If you are not aligned your body will send your brain signals of stress which put you in a constant fight or flight mode contributing to chronic illnesses.
Biology of belief by Dr. Bruce Lipton
https://www.brucelipton.com/books/biology-of-belief/
Breath. The New Science of a Lost Art by James Nestor
https://www.mrjamesnestor.com/breath
Resources:
https://david-richman.com/winning-in-the-middle-of-the-pack/
https://david-richman.com/cycle-of-lives/
https://david-richman.com/
Being an overweight smoker who is out of shape, struggling with relationships and/or prone to making unhealthy lifestyle choices may seem like a life sentence to some people. Especially if they have left their 20’s behind. But don’t believe it. You can turn your life around. David Richman is here to tell you how he overcame those obstacles, became an endurance runner starting in his late 30’s and is still “1000%” convinced that his best days are still ahead of him.
David is an author, motivational speaker, trainer, financial consultant and endurance runner. As a sedentary, over-weight, smoker who was raising twin daughters alone, he realized that he was not happy with his life and he wanted to change it. Although he was in his late 30’s he asked himself the question; “IF This is who I am, and this is who I want to be; what do I have to do to bridge that gap?”. David knew that he needed to focus not on what others wanted out of him, but on what he wanted out of life.
There are two kinds of people. Driving down the road of life, one is looking forward, one is looking in rearview mirror. David wanted to look forward. This started his journey of “let’s see what I can do. What can I be?” And I need to do it on purpose. That thinking bled into every part of his life. Starting from never running at all, David has since completed “over 50 triathlons, including 15 Ironman-distance triathlons (2.4-mile swim, 112-mile bike, 26.2-mile run), more than 50 runs longer than marathon distance, including several 24-hour runs, running 85 miles in Mexico in the heat of the summer, running 104 miles straight from Santa Barbara to Manhattan Beach, and most recently biking 4,700-miles in just six weeks as he met with the participants of his upcoming book exploring the emotional side of cancer.” He is still looking forward.
David achieved this remarkable change by creating measurable, attainable, and meaningful goals—to become healthy, to raise his young twins in a safe home environment, to become a top performer at work and to seek out his own physical, mental, and emotional limits.
David admires people who figure out early to have confidence, belief, and awareness to start accomplishing things in a purposeful manor. That is grabbing life. He was a late bloomer but has made up for it.
Running long distances has taught him valuable lessons that permeates how he views the world, and drives everything that is him:
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If I don’t take a step forward, I know everything I will ever know about myself. It will stop at that line. If I take one step forward, I will learn something new. Keep taking another step.
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Find a different “why” behind starting in the first place. We aren’t going out to burn calories, we are going out to become more whole. Be rejuvenated, refilled.
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Set your goals high, reach for the stars. But with emphasis on the importance of greatness not perfection. Don’t get caught up in your finishing time. Just ask, “Did I cross the finish line?”.
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When running gets brutal he wonders what the heck he is doing, and he just takes one step then another. In life, when he has a lot on his plate, he takes one step, one action. He is creating life lessons to draw on.
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Some people get a runner’s high. David gets a runner’s meditative, problem solving, get calm with myself, state.
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He knows he won’t be best in room but depending on the test he could come out ahead. You can’t compare yourself to others.
Some people get a runner’s high. He gets a runner’s meditative, problem solving, get calm with myself, state.
David’s story embraces the concepts I strive to help people understand. He is a perfect example of Direction Not Perfection. Tune in to hear how my favorite phrases resonate in his life: “A ha moments”, “Little by Little”, “Eyes on your own paper”, “Ripples” and so many more.
Homework: David suggests that you watch a 2-hour movie when you are at a stressful time. Afterwards see if you feel better. Did stress go away or did you just escape? Instead go run for two hours. You will have less stress and might have solved some of your problems. Running reaches into your imaginative state, creative state, self-fixing state. It helps you focus on what’s important, sift through nonsense and solve problems. That is secondary benefit. Some people get a runner’s high David gets a runners meditative, problem solving, get calm with myself state and it is his hope that you can find that too.
Resources:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
Resources:
https://www.thriveselfdefense.com/
https://www.facebook.com/thriveempowermentcenter
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
To be Empowered, what does this mean? To give the authority or power to do something…to make stronger and more confident- especially in controlling one’s life and claiming one’s rights.
Let me ask you, who doesn’t want to feel empowered? Who doesn’t want to feel like they have more authority, power, confidence, strength…. Who just sent your kids off to college and pray that all these qualities have been built into their character so that they are ready to face the real world?!
Today we talk with two amazing women who created Thrive Empowerment, a Center that supports the safety and resilience of ALL people! We’re talking self defense backed by a curriculum that addresses the entire continuum of safety: violence prevention, assault resistance, healing in the aftermath… one of the comments in the interview that caught my attention is the idea that most self defense seems to prepare us for the rare occasions of violence and attack, where most of us need protected from the every day occurrences: such as setting appropriate boundaries in relationships, protecting ourselves from our inner bully, safety in our surroundings (this one is for all the runners out there who find themselves on backstreets or paths that might leave you vulnerable).
Do you want to start equipping (empowering) ourselves, our children and grandchildren to understand personal safety and every day violence? Stay tuned…
Resources:
www.dreamwithdan.com
www.facebook.com/thedreamerceo
IG: @dreamerceo
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
IG: @houselifestyles
Happy Podcast Friday! Welcome to Episode 137: “Micro Shifts - Push The Edge, But Not Your Buttons”- with Daniel Mangena
Pushing the edge but not our buttons resonates with me, because it sets up the idea that if we are working toward specific goals, we cannot live in our comfort zone… however, this also doesn’t mean that we should be pushing ourselves over the edge with extremes. Extreme efforts for weight loss, health needs, financial gain… you name it, but anything in extremes is not sustainable. So where do we find that fine line of pushing the edge but not our buttons? Tune in today as international speaker and best selling author Daniel Mangena defines the importance of small actions or micro shifts that continue to push the needle forward toward our goals. Get excited, we are getting spoiled with not only great content, but also a great accent… are you ready? Stay tuned….
Resources:
https://generationshwc.com/
www.facebook.com/houselifestyles
www.healthaccountabilitycoach.com
My chiropractor, Dr Denny Warren, of Generations Health and Wellness Center does monthly webinars which are always interesting and beneficial. He recently discussed a subject that caught my attention and I thought it would be of interest to my followers as well. It is titled “Sitting is the New Smoking, Why Tech Neck is Real and the 5 Keys to be Fit While You Sit”.
Most of us would agree that if we sit all day and do nothing else it would not be beneficial to our health. What is surprising is that even if you get in a good workout before work, if you then go to your job and sit for 8 hours, you are doing damage to your spine and the rest of your body, especially since most of us do not have appropriate posture when we are sitting.
Dr Warren goes into detail about:
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Why sitting is the new smoking.
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3 key changes to make at your workstation to minimize the negative effects of sitting.
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3 simple stretches to counteract Sitting Stresses
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One thing to add to your hourly routine to improve spinal disc health
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The importance of regular spinal maintenance and how to get it.
Resources:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
IG: @houselifestyles
I am smart, I am beautiful, I am strong, I am courageous. If you have been to my website you might have seen the video on my home page with my daughter, Lucy saying those words. That was more than 4 years ago. My girls have been hearing me talk about the power of positive self-talk since they were born. Not only that but “Keep your eyes on own paper”, “Reframe”, “Reset”, “Jump back on track”, “Hit the reset button“, and much more. As I enjoyed time with extended family on vacation several weeks ago I looked at my daughters and nieces and wondered what they had absorbed over the years. I had the perfect opportunity to talk to them one on one. We discussed their understanding of Instant versus delayed gratification, success and struggles, strengths and weaknesses Listening to their answers made my heat swell with pride and gave me hope for the future. These little girls are on the path to be great women.
Resources:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
IG: @houselifestyles
Resources:
www.healthaccountabilitycoach.com
www. facebook.com/houselifestyles
IG: @houselifestyles
5 Tips for Fitting In Fitness:
-
Everything Counts
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Free doesn’t mean bad and expensive doesn’t mean good
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Don’t forget to ask
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Plan where you can
-
Don’t forget about virtual opportunities
Resources:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
Instagram: @houselifestyles
When I first heard the phrase “sphere of influence” I thought I grasped it… who are we being influenced by or helped by… but, the reality is when you look up definitions, it feels a little the opposite.
“SOI - Your sphere of influence (“SOI” or “sphere”) are people in your personal and professional network with whom your opinion holds some weight”
“a country or area in which another country has power to affect developments although it has no formal authority.”
“a field or area in which an individual or organization has power to affect events and developments.”
We have POWER! Not matter if we are using it to influence others or others are influencing us! Sphere of Infuence sounds to me like it is more about who WE can influence (which I pray that Direction Not Perfection is sinking into other individuals thoughts in the day). AND I actually think that this would be a phenomal podcast on how much WE can influence others! HOWEVER, this is not what we are talking about today. Today, we dive into how others can impact our health, our happiness and our souls… interested? Stay tuned…
Resources:
https://www.eatright.org/
http://www.DietaryGuidelines.gov
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
Welcome back Pediatric Dietitian, Amy Reed. Amy has more than 18 years’ experience as a pediatric dietitian at Cincinnati Children’s Hospital and she is a spokesperson for the Academy of Nutrition and Dietetics. Its purpose is to give advice on what Americans should eat and drink to promote health and reduce the risk of chronic disease. Every 5 years the Academy posts the newest information as “Dietary Guidelines for Americans''. The 2020 -2025 edition marks the first time the Guidelines provide recommendations by life stage, from birth through older adulthood. The report is available for anyone to read at http://www.DietaryGuidelines.gov.
With the addition of recommendations for the youngest children, Amy is excited to talk about the comprehensive report on the state of nutrition science. Amy helps us dive into the guidelines and tells us how to incorporate modest changes that aid in pushing us closer to nutrient recommendations. She will show us how people can make food and beverage choices that are rich in nutrition and how those choices become a healthy routine over time.
The science shows that it’s never too late to start and maintain a healthy dietary pattern, which can yield health benefits in the short term and cumulatively over years.
Amy Reed, MS, RD, CSP, LD
Previous Episodes:
Podcast episode 5: Feeding Our Kids Minds With Food and Words. Interview with Pediatric Dietitian Amy Reed
Podcast episode 33: Hooked on Diet Culture at an Early Age.
Resources:
www.juliezolmandesign.com
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
Happy Podcast Friday, welcome to Episode 130: The uncomfortableness of accepting help - with my designer Julie Zolman. Have you ever thought about the fact that you might be stealing someone else’s joy if you never accept help? Think about this for a minute before we discuss it in further detail with Julie. Let’s first give you a little background with Julie, she has always been willing to jump in and help others anywhere it is needed. Accepting help, on the other hand, is not easy for her. A desire to stay in control, combined with feelings of guilt and shame have kept her struggling to do everything herself. Learning that she has a belt full of helpful tools at her fingertips has proved invaluable to her and she has finally added accepting help to that toolbelt. She is not only gaining the time and expertise of others, she is also giving them the chance to experience the joy of giving.
Julie wanted to make changes in her lifestyle to help her become healthy and happy. Looking back she can see that as she has used the tools she has learned she has made slow, positive changes. Much of it has become automatic and she doesn’t realize how successful she is. As she learns new skills that make things easier, she can enjoy riding the wave of success. AND isn’t this what we are all striving for… to find areas in our life that we don’t have to fight so hard… that habits can flow and momentum can build if we stick with something long enough… I need to shush and we need to hear Julie’s story! Welcome to Part II - The uncomfortableness of accepting help!
Resources:
www.facebook.com/juliezolmandesign
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
IG: @houselifestyles
Happy Podcast Friday! Welcome to Episode 129: Sign Your Own Permission Slip- with designer Julie Zolman. Now more than ever you need to give yourself permission to take care of yourself. Today I interviewed my good friend and our Power House designer, Julie Zolman, wife, mother, and self-employed graphic artist who shares her talents with our Direction Not Perfection community. After a year of home confinement due to Covid 19, Julie knew that for her own, and everyone else’s good, she needed to take some time to herself. She overcame numerous self-imposed barriers, including feelings of guilt and selfishness, to take a 3-day trip to a hotel all by herself. I loved listening in on her voice memos and hearing all the reasons that she felt she shouldn’t go, but knew she should! I’m sure so many of us can relate to her struggle… how many times have we found ourselves going back and forth in our mind? It makes me incredibly proud that she was able to mute her fears and keep moving forward with her plan. It would have been incredibly easy to call the whole thing off!!! However, Julie knew that taking care of herself would ultimately be empowering and life changing. She returned home feeling refreshed with new insight into her life.
On a different note, Julie has found that journaling is an invaluable tool. It lets her get her thoughts out instead of bottling them up. However, Julie has found barriers with getting to her journals and Instead of writing things down, she has found that using voice memos to journal her thoughts gives her even more insight because she can hear her voice inflections, which add a whole new perspective. By listening back to previous entries, she can see how far she has come. In the voice memos she made while planning her getaway, she sounded nervous and anxious. Listening to the entries she made while on her solo trip, she noticed that her tone of voice changed, she could hear the calmness and peace in her voice. I highly encourage our listeners to try some voice journaling, you never know what method of journaling will stick or work for you!
Let’s get this interview started! But before we do, if you already know that you could never write your own permission slip, Julie is thankful and grateful for the glorious time that she will always remember that she is signing your slip for you… permission granted!
To learn more about Dr Bender’s research check out these links:
LinkedIn: linkedin.com/in/dramymbender
Twitter: sleep4sport
IG: @sleep4sport
Happy Podcast Friday welcome to episode 128: Getting our latest sleep research with Dr. Amy Bender. I am so excited about this topic today because the topic of sleep surfaces almost daily within my membership, client call or regular conversation. I was talking to my aunt the other day and she brought up the interesting fact that there is stigmas around sleep… by the raise of hands how many of you have given someone a hard time for going to bed early OR on the flip side been given a hard time because you were ready to cash it in for the night?
Let’s just say I come from a family of “not even close to night owls” and going to bed early has always been my thing. Friends in college got used to me just disappearing at the end of the night because it was always easier to just ask for forgiveness in the morning vs asking for permission at night. I knew if I started to tell people that I was heading to bed there would be kick back like one more show or one more drink… so it was just easier to sneak off! Ha. The Peer pressure is real… you get comments like “You’re going to bed this early? The night is still young”. “Naps are for babies and sissies”. There are many of us who even feel a lot of pride for the amount of sleep we don’t require.. or do we?
Many people don’t get the recommended amount of sleep whether it is by choice, necessity, or the inability to sleep. Some of them feel just fine and don’t believe inadequate or poor sleep affects them while others know they need more sleep but just can’t get it. In either case the lack of quality sleep is taking a big toll on their health. Depression, anxiety, and weight problems are just a few of the many areas that can be affected.
Today, we pulled in Dr. Amy Bender, MS PhD who brings fifteen years of experience in the sleep field with both clinical and research laboratory experience to her job as Director of Clinical Sleep Science at Cerebra, a digital sleep analysis company. Dr Bender is an award-winning sleep researcher who has been featured in interviews in both Oprah and Parade magazines. As a consultant, she helps executives, professionals, Olympic athletes and everyday people optimize their sleep and I am thrilled that she is willing to share some of those insights with my Direction Not Perfection community.
Before we get started with the interview, I thought it would be beneficial to hear some bullet points of the content provided today. There is so much goodness in this interview today that you might feel a little overwhelmed trying to take it all in… so here are my suggestions. If you are truly seeking as much information as you can possibly gather about sleep, I recommend just listening through and allowing yourself to just take in the interview. Then I would recommend coming back to the interview with pen and paper and writing down the areas that seem to fit your life for your needs. Again, I’ll do some summarizing for you and this could be a good outline for the start of your notes! Here we go:
Highlights of Dr Bender’s talk:
-Sleep deprivation is directly related to increased calorie consumption.
-Both too much and too little sleep can increase depression and anxiety.
-Duration, quality, and timing are 3 factors that affect optimal sleep.
- Social jetlag is a term used to describe the sleep issues caused when there is a big difference in when people go to bed during the workweek versus the weekend.
-Waking up at a consistent time is important. If you get a poor night’s sleep it is better to get up at regular time and add in a nap than to sleep in.
- Wake up during the night routine. Don’t stay in your bed for more than 20 minutes or so if you are awake.
-Use a 4, 7, 8 breathing technique to help relax.
-use the cognitive shuffle technique. Think of a word such as bedtime. Think of all the objects that begin with B. When done do words that start with e then d, etc. It takes your mind off of being awake and occupies it gently.
-Take a bath or shower
-Read a book (non-digital)
-Rule of 3 for insomnia. If it takes longer than 30 minutes to fall asleep, if you wake up 3 or more times a night, if it happens 3 days a week, for more than 3 weeks, it is time to get help from a sleep professional.
- Light exposure for at least 20 minutes, especially in the morning, is important to set your circadian rhythm. Outside light, even through clouds, is much brighter than indoor light.
-Have a good pre-sleep routine. Put away electronics, add in relaxing activities.
-Exercise during the day helps with mood disturbances and improves sleep quality.
-Don’t be ashamed to schedule a nap
-Watch caffeine intake
-Don’t drink alcohol late in the evening.
Can you see why this might be important to outline?
Direction Not Perfection Resources:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
IG: @houselifestyles
“words may inspire but only actions creates change” - Simon Sinek
“Action is the foundational key to all success” - Pablo Picasso
“You don’t have to be great to start, but you do have to start to be great” - Zig Ziglar
Can you tell what we are going to talk about today?
Action.
I always talk about hitting the reset button, but it’s more than just emotionally resetting! We need to take action have rippling success!
Resources:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
IG: @houselifestyles
https://www.virtualhypnotherapy.com/
info@virtualhypnotherapy.com
Hypnosis. What is the first thing that comes into your mind when you hear that word? For many of you I would bet it is something like seeing a person on stage, quacking, and waddling around like a duck, after staring at a hypnotist swinging a pocket watch. That is the impression stage shows have embedded in our minds. Movies would have us believe that someone could be hypnotized and told to commit a crime they would never remember doing. In reality, those scenarios won’t happen. The people on stage have not been made to do silly things. They know it is for entertainment and are ready to accept suggestions. No one will do things under hypnosis that they genuinely would not do, or that goes against their moral code or beliefs, so they can’t be made to rob a bank. The beauty of hypnosis is that it can be used to change your life for the better.
We have all suffered from personal issues that we can’t control no matter how many ways we have tried. The inability to lose weight, get a good night’s sleep, quit smoking, stop biting nails, break addictions or calm anxieties can leave us feeling that there is no hope for change.
Dr Karen Phillip believes she can help you overcome the obstacles that are holding you back by using hypnotherapy. As one of Australia’s leading Hypnotherapists she works with clients all over the world including Industry Leaders, high profile entrepreneurs and celebrities. She helps them to relax and reduce their anxiety levels as well as manage and deal with a variety of other issues.
Hypnosis and hypnotherapy have been approved by the American Medical Association since 1958. Hypnotherapy is the use of hypnosis for therapeutic purposes enabling you to find the alternatives you desire. It is a safe therapy, and you remain conscious, alert and fully in control while being comfortable and deeply relaxed; meaning you are receptive and open to positive suggestions.
As a counselor and psychotherapist, Dr Phillip saw so many people who had reached a wall in their therapy that they could not breach. She realized that they were attaching negative emotions to their issues and their own mind was holding them back. By using hypnotherapy combined with counseling she helps them to reach a relaxed state where she can get them to access their unconscious mind and use it’s power to make the choices that lead to the results they want to see. They can detach the negative feelings and emotions and reattach positive suggestions to replace them.
The conscious mind is bypassed allowing positive changes to be made at a subconscious level, where our beliefs and habits are embedded. Every person has the ability to adjust their thoughts, feelings and emotions, allowing change. Hypnotherapy can help empower you to take back control of your life.
Resources:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
IG: @houselifestyles
Print your FREE interactive guide (shared in this episode!) "Your Busy Family Schedule: 5 Steps to Less Guilt and More Meaning" here at togathermoments.com
Summer is coming, the kids will be home, schedules will be changed. Let's talk about what this means for us as moms because we all know the Summer Shift is a REAL thing.
But it doesn't have to feel hard. Let's talk mental shifts, REALISTIC goal setting and expectations "changed" not "lowered".
This week I joined my good friend Jennifer Zumbiel of Togather MomentsTM on her “Families That Stick TogatherTM “ podcast. We are here to tell you that you are not alone in wondering how you will juggle it all. You can keep summer fun and build memories with your family without completely losing track of your other goals. Remember to pull in your friendships and build each other up, cheer each other on.
Resources:
You can listen to more of Jennifer’s wisdom in my Direction Not Perfection podcast #38
Her website is togathermoments.com
Follow her at Jennifer @togathermoments and @familiesthatsticktogather on Instagram and Facebook
Her podcast is Families That Stick Together
Print your FREE interactive guide (shared in this episode!) "Your Busy Family Schedule: 5 Steps to Less Guilt and More Meaning" here at togathermoments.com
Shop all Togather™ products to build up your family Armor at togathermoments.com
Shop Togather™ for Date Night and Togather™ for Family Dinner at togathermoments.com
Free resources including your FREE PRINTABLE TOGATHER™ FOR ROAD TRIPS GAME at togathermoments.com/free and when you sign up for our newsletter.
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
https://www.generationshwc.com/
Happy Podcast Friday welcome to episode 124: Food Sensitivity Testing – Be a fly on my wall. Yep, I’m inviting you into the raw audio of my office visit with my Chiropractor to reveal my food sensitivity test findings. I’m sure a lot of you are like, how and why did you get a recording of your visit… well one, my chiropractor Dr. Dennis Warren is used to my craziness, ha!
Topics covered today:
-
what are the different types of food allergies versus sensitivities
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Who would benefit from getting a food sensitivity test done?
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When individuals get their test results back, how should we be interrupting those results?
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Once we understand our results, how do we develop a gameplan to improve our gut health?
Additional resources:
https://www.generationshwc.com/
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
https://www.conwaymedicalcenter.com/news/the-top-10-questions-you-should-ask-your-primary-care-doctor/
Health care professionals go through many years of schooling and training to understand the complex workings of the human body. Unfortunately, there is one component that is not covered in all those years of education that leaves them at a disadvantage. That is the art of mind reading. There are standard milestones, measurements, and blood levels that a doctor checks on everyone. If something is out of the normal limits, there are standard protocols for how to treat it. But everyone is unique and standard protocols might not be the best approach. Unless you discuss your specifics and ask questions, the doctor can only guess what is best for you.
Talking to and asking questions of a health care professional is not a skill that comes easily to many people. If you have a health issue, you may put off making an appointment because you aren’t sure if it really is an issue. By the time you decide to call for an appointment and then wait days, weeks, even months to get in, you can be very anxious. That doesn’t get any better sitting in the waiting room for a long time. Once in the examining room, often in nothing but a drafty, paper gown, you can feel very vulnerable. Embarrassment can take over and any questions you might have had, have left your mind. Anything the doctor is saying can be confusing and by the time you leave, you walk out asking yourself what they said and not feeling like you know any more than when you went in.
People become doctors because they want to help make their patients as healthy as can be. In the limited time they have with each person, they do an examination, evaluate any test results and explain them to you. They hope that you understand what they have said and will follow any directions they give you. If you just look at them and nod your head, they will assume you understand and are satisfied with what they have told you and will comply with their directions. They cannot read the thoughts frantically going through your mind. “Is this normal? Is this the only treatment? Why can’t I do this? What else should I be doing?” “What does that mean?” You can leave an appointment more confused than when you went in.
This does not need to be the case. It is important to go into any appointment ready to advocate for yourself. Have a list of questions so that when nerves take over you can follow your list.
10 Crucial Questions You Should Ask Your Primary Care Doctor.
- “What wellness tests should I have”. This varies depending on your family history, previous medical tests, and personal issues that may need to be monitored. Common tests include:
Fasting Blood Sugar
Cholesterol
Liver function
Blood pressure
Kidney function
Vitamin deficiencies.
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“How can I eat a more nutritious diet?” Hopefully they have a referral list of dietitians because they specialize in this area.
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“What is the best exercise plan for me? Am I cleared for any and all exercises?”
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“How often should I schedule an appointment?”
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“What is my risk of developing heart disease, the number one killer of Americans?”
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“What are my blood sugar numbers?”
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“Can you explain these test results?” Abbreviations and acronyms can be very confusing.
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“What is a reliable internet source for information?” Look for:
National Organizations
Government Organizations
Beware of sites stating “instant cure”
Use common sense
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“I’m concerned about “X”. What precautions should I take? How worried should I be?”
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“How does my family history affect my health?”
Be proactive in your own care. Ask good questions.
Resources:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
Resources:
mentalhealthrecovery.com
www.healthaccountabilitycoach.com
As an accountability coach, my goal is to help you become the best you, you can be. But “best” is a subjective word meaning that it is subject to interpretation. What is important is that there is only one person who will ever really know what is best for you, and that is you. In your journey to be healthy, fit and happy, you need to take charge of your own life. You know best how you feel, what you want or don’t want and what you are willing to do to achieve that. You need to become your own advocate. An advocate is a person who supports a cause and what better cause than your own health. As a self-advocate you need to tell people your thoughts and feelings, ask for what you need and want, know your rights, and speak up for them. Be an active participant in your own care and seek out the professionals, support or community you could use on your team for a healthy mind and healthy body. You need to communicate your needs through your first lines of defense such as primary care physicians, personal trainers, health coaches or therapists. Allow and trust others to help you find and build your dream team. It is a team who is taking care of your physical and mental needs so that you can continue to fight to be the best version of yourself!!
As you build your team there are important steps to take to make sure your interests and needs are being met. The article, “Ten Steps to being an effective self-advocate”, from mentalhealthrecovery.com tells you how to gain control of your own life and get what your mind and body need.
Ten Steps to Being an Effective Self-Advocate
Believe in Yourself. You are worth it. You are a unique and valuable person.
Know Your Rights. You have the right to be in charge of your own body.
Decide What You Want. You must know your “why”, what you are fighting for.
Get the Facts. Do your own research so you can ask questions and make informed decisions.
Plan a Strategy. Failing to plan is planning to fail.
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Gather Support. Who is on your team? Friends, family members, and professionals will help to make sure you are working toward what you want.
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Target Efforts. Who is the person you need to be talking to, to get closer to what you are fighting for?
Express Yourself Clearly. Being prepared by writing down your questions and insights will make it much easier to express yourself clearly and stay on topic.
Assert Yourself Clearly. Be firm and avoid getting emotional by taking some calming breaths. Don’t let your frustrations keep you from getting all your questions answered.
Be Firm and Persistent. Don’t give up! Keep asking until you find answers. Remember you are worth it!!!
I am blessed with a wonderful family and friends. When I look at my daughter, my heart swells as I see her perform beautiful gymnastic techniques that she had never even tried just a year and a half ago. She only sees the things others are doing, that she can’t. I see friends who have accomplished amazing things and I am so impressed with the difference they have made in their own and other peoples lives. They only see the things they didn’t accomplish. I see strong and beautiful clients, who only see their own imperfections. Think how empowering it would be if each of them saw themselves as I see them.
Think about how you talk to a friend who hasn’t reached a goal they were working towards. Would you talk harshly to them, call them names, or berate them. No, you would talk nicely and encourage them because you see the hard work they have put in and the progress they have made. You can offer kindness and Grace to others, but when it comes to yourself, you don’t feel that you deserve it. You beat yourself up. You are seeing them through non-judgmental eyes, yet you can’t see yourself that way.
I challenge you to an out of body experience. Start seeing yourself out of someone else’s eyes. “See You AS I DO!!”, or as your mom does or your spouse or as your best friend does! Picture yourself watching from the stands and allow yourself that out of body experience. Talk to yourself, from the stands, watching from afar, unbiased, as you worked towards your goals, making headway in some areas and suffering setbacks in others. Imagine yourself being so proud of everything taking place! So proud of the huge improvements and changes. You come out of the stand and meet yourself with a huge hug or high five!
The problem, and why this scenario so rarely happens, is that we are living with our own “expectations” of what our efforts should be providing. When our expectations are too far from our reality it creates a huge space of disappointment! The person who is on the outside looking in doesn’t have expectations, they are just watching the progress without an expected result, so they can see clearly.
We need to minimize the gap between expectations and reality… “shifting expectations is the most underutilized tool”! This thought came from Psychotherapist Eliza Kingsford, Episode 101. Seeing yourself out of someone else’s eyes takes the emphasis off expectations and allows you to acknowledge your successes and your efforts. Rather than feel hopeless, you will see that you are making progress.
See you as I do! I believe in you and believe that every person is capable of change, capable and deserving of better health. We must settle in because this change takes time and others will see your successes far before you will.
Resources:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
IG: @houselifestyles
I’m not advocating today to turn your whole life organic, what I am digging into is the idea of picking the lowest hanging fruit. What are the small choices you could be making today that will multiple over time? That will ripple into bigger change and more healthy decisions? What are the habits that can provide momentum into the next big change?
I believe that we all get stuck in our own examples and we revert to the same things we have tried in the past… sooooo I thought it could be useful to pick the brains in my Power House Membership group for their examples of low hanging fruit as well as give you my examples and after listening to these examples, I highly recommend you start your own list of “low hanging fruit” goals!!!
Again after speaking with my members here are the top 14 examples:
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Water intake seemed to make a lot of the lists… keep it in your car, start with water before coffee in the morning, have your special cup that keeps it the exact temperature you like it!
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Yearly Labs – I had asked my inlaws while we were heading to hike the other day for some of their examples of low hanging fruit and yearly labs and doctor visits came right out of both of their mouths! The are pre-set appointments (walk out of an appointment and get it right back on the calendar for the next visit)… when the appointments are visual on the calendar you can plan around them or reschedule them as needed BUT they don’t get missed and they are highly advantages to our long term health! Loved this example!
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Breathing – those of you who have ever used breathing techniques to quiet your brain or reduce stress or anxiety may appreciate this low hanging fruit. It feels so simple to say BREATHE, but a lot of us forget to utilize this tool! My chiropractor introduced our group to a technique of 4, 4, 8 breathing… inhale for 4, hold for 4, exhale for 8 … repeat around 10x.
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Walking with friends, podcast, book on tape, walking for dog purposes… surfaced a lot as well. When we can make our workouts enjoyable (maybe to where we even have a purpose to get back out their to finish our book or conversation or wear our dog out… now we have different motivation than walking to burn calories.)
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Adding vegetables to a meal to add fullness and a bigger visual - if you feel like your portions are not filling you up or you are feeling deprived from believing that you need to adhere to a certain calorie goal… ADD vegetables! You can really bulk your plate, so now you feel visually full and the fiber content and extra water is filling with minimal calorie increase! (look into volumetric eating, it’s interesting and a great way of thinking for those who are feeling visually deprived!)
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10 minute goals – I have a member who commits to 10 minutes of yoga a day and it’s such a realistic goal she is able to meet it! She’ll do her yoga while her kiddo is in the bath or where ever else she can squeeze. I have another member commits to 10 minutes on the treadmill with the hope that the time will accidently grow once she gets started, but also willing to give herself credit for the 10 minutes if that is what was feasible for the day! Sometimes it’s just about getting moving before we want more… or about lacing up the tennis shoes before we’re ready to switch from couch to move mode! Ha.
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Vitamins – I’ve heard twice in the last 24 hours to put vitamins in a pill box and this way you not only remember to take your vitamins, but can tell how many days you are missing. Visuals are huge for individuals. Leaving a pill box on your bathroom counter can definitely count as some low hanging fruit that I will be implementing!
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Having breakfast pre-made or pre-though out before we are tempted with more sugary options… for example I have some clients who like a quick protein shake that is a no brainer and allow them not to skip breakfast… another client who pre-baggies some fruit that she can throw on top of yogurt that helps her avoid the doughnut option (if you can take the decision fatigue out of certain meal times in your day, it will help you avoid making different decisions out of convenience, exhaustion, visuals or whatever other Emotional Eating triggers we may be up against!
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Stretching before getting out of bed! How many of you are saying I really need to stretch more, my back feels so tight?! A nice gentle stretch of pulling your knees up to your chest or rolling side to side, might be the difference between pulling a muscle or saving yourself! You definitely do NOT want to do any stringent stretching before warming up your muscles, BUT nice and gentle movement before your feet hit the ground is beneficial AND easily built into a morning routine (you have to wake up right? So now wake up, gentle stretch and go brush your teeth! Ha)
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You’ll love this one- flossing! I’ve been running accountability groups for a long time now and I remember one of my mom’s goals was always flossing! One of my members took to the flossing goal and said she still thinks about it today and it has become a low hanging fruit for her that makes a difference at the next dentist appointment! 😊
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Making your bed in the morning! You cannot tell me that it doesn’t feel good to walk by your room and see a made bed.. it just feels like an accomplished start that will most likely ripple into the next positive action…. YES… you get to count making your bed as a low hanging fruit to pick 😊
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House chores = call it having a clean sink at night before you go to bed, organizing a room, purging, donating… you name it… but home organization plays into our mental state and even our food and fitness choices throughout the day. When we start uncluttering our physical space our mental space follows… do not underestimate the power of our living conditions.
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Packed lunches for the week and taking to work or school on Monday – my sister is a school teacher and has noticed that packing all of her lunches on Sunday and leaving them at school completely takes a big to-do off of her daily task list and she’s always happy with what she packed by the time she sits down to eat! I think this could work even for people working from home… have a section of your refrigerator designated to pre-prepped lunches! (oh and she has her kids pack their own lunches… which has been a low hanging fruit that allows her to work on another low hanging fruit… ripple ripple ripple)
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Hot water instead of coffee – some of you will totally get this while others will say this is crazy! If you have ever needed to decrease your coffee intake you might be surprised how satisfying hot water can be.. I’ve jumped on board with this as well! For me it’s all about the hand hold of a hot mug and being able to sip throughout the morning… don’t knock it until you try it 😊😊
That’s it for today! Hopefully lots of thoughts for you to ponder… for the next 4 weeks, we will continue this series of shorter podcasts with quick take aways. Have a fabulous week and cheers to health and happiness!!!
Resources:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
Happy Podcast Friday! Welcome to episode 119: Unleash Your Inner Boxer – with coach and world class trainer, Jolie Glassman.
Do you know the coolest thing about this interview? You would initially think that our niche’s don’t align… Jolie lives in hard core world, she trains professional atheletes, NFL players, runs in circles with the greatest boxers … does this sound like slow and steady wins the race and a gentle redeeming approach to health?
Maybe not at first glance, but our want for our clients is exactly the same, for everyone to be the best version of themselves! Jolie says it in this way “you are the hero you’ve been waiting for”. Jolie believes you to be limitless, she believes in the importance of never giving up and she believes that we create the world with our words… our stories have the ability to empower or disempower us (we need to make sure our words align and we rewrite our stories to empower not only us, but those around us!)
I believe that every Direction Not Perfection Community Member has heard these messages and how great and spoiled are we today to get these life lessons reinforced today with such a spitfire!
Jolie tells individuals to release their inner boxer, but I think we all need to release our inner Jolie… we need to fight for intentional transformation and hear it right out of the mouth who created and lives this journey every day!
So let me give you an official introduction…Fasten your seat belt and get ready for a wild ride. Today I interview Jolie Glassman, a teacher, coach, leader, inspirer, motivator, activator, entrepreneur and owner/operator of South Beach Boxing. She has received many awards and has a long history of not being afraid to get in deep to transform the lives of those in her community that need it most. She comes from a teaching background but was not happy conforming to traditional rules. She was a disrupter who chose to go her own way to get people the results that work. Her passion was following an unconventional path, serving inner city under, privileged kids, helping them to bond with their parents through fitness, pushing past their limits and learning that they have to do it on their own. This has led to programs focusing on anti-bullying. She was teaching fitness, spinning, aerobics etc. She at first thought, boxing was a sport of fighting. Then, in a serendipitous moment she opened a boxing gym with the idea of FIT: Fight for Intentional Transformation from love. She trained boxers and other athletes, many of them famous. She loved to watch them grow from hard backgrounds and hard times.. these individuals representing many people struggling with their lives, children, women fighting through adversity. The rules of boxing teach life readiness. They are all you need for life. Boxers have gratitude, they know where they came from. They are humble. They don’t give up, they chase perfection. (yep, that just came out of my mouth, but you’ll have to listen to the interview to see if you still agree that our objectives align)
Resources:
www.facebook.com/jolieglassman
Instagram: @jolieglassman
https://jolieglassman.com/meet-jolie/
Direction Not Perfection Resources:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
Happy Friday and welcome to episode 118: Liberate Yourself from Dieting with Dietitian Dina Garcia. I found this gem on Linkedin and now I can’t stop following her on Instagram and facebook. I have this building belief that if we all started to curate our social media pages to nothing but inspiration, information and happiness… we could be taking back control of areas that can otherwise leave us feeling frustrated, jealous, unaccomplished. If you have heard this coming out of my mouth, the whole idea of curating our social media, but you haven’t taken action or don’t know where to start… may I highly suggest starting to follow my podcast interviews. My promise to you is that I will only bring on individuals that meet prerequisites of sound information, inspirational content and an uplifting message. Start today by following Dina and I guarantee you will get your first dose of motivation within just minutes of looking her up!
Before we dive into our interview, I wanted to lay out some of the questions that Dina asks on her website, it will get your wheels turning! She asks questions like:
✓ Do you suffer from cravings?
✓ Always gain back what you lose?
✓ Struggle to consistently exercise?
✓ Do you eat out of boredom, stress, anxiety or other emotional reasons?
✓ Does eating healthy seem like too much work?
✓ Do you want to improve your body image and self-confidence?
✓ Do you have a health condition that you want to improve but not sure what to eat?
Seeing a dietitian nutritionist like Dina, who specializes in intuitive and mindful eating AND is skilled in helping people find do-able strategies to healthy eating, CAN HELP. This is why I am incredibly excited to bring someone like Dina to our Direction Not Perfection Community today!!
Dina has been a Registered Dietitian since 2005. She believes in a holistic, food first, client-centered approach to nutrition, which allows her to help countless clients live a happier healthier life. She understands that every individual has different needs and takes the time to listen and help achieve the clients goals. Dina founded Vida Nutrition in 2012, after 7 years of working as a clinical
dietitian. She has extensive experience with wellness, pre-diabetes, diabetes, renal (kidney) disease, pregnancy, lactation and so much more.
In addition to being a Dietitian Nutritionist, she has 2 beautiful children and when she’s not busy chasing them around or attending back to back birthday parties she enjoys spending time at the beach (living in Miami has a few advantages), hiking, biking, meditating, going to the gym, and vegging out on the couch with netflix, a beer and a bag of pretzels or popcorn. She says, Hey! It’s about balance right? 😊
Resouces:
www.vidanutrition.com
Instagram: @dietitiandina
Facebook: @myvidanutrition
Direction Not Perfection Resources:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
Happy Friday and welcome to episode 117: The Power of NOW – inspired by one of our very own Power House Group Members, Jacki Fischer!
At the start of 2021, I officially started a membership for a virtual place to hang out, build community and support one another in our health endeavors! All of our members picked a word that we put on a bracelet as a constant reminder of what we are fighting for in this new year. One of our members, Jacki Fischer (also spotlighted in my book Direction Not Perfection), picked the word NOW. (Whether it was a household need, work to-do or health goal… she wanted to push away procrastination and do it NOW).
Let me back up for a minute and tell you where my thoughts started! I’m always watching and observing… what seems to come easy for some and so difficult for others.. what are the constant barriers that seem to pop up knocking us off our habit train and derailing any success we have managed to stash away.
Do you ever feel that way? Do you ever feel like every time you get some momentum going, something inevitably pops up and starts to steal or strip away the flow… the flow of the workouts or meal prep or TIME, where did my time go? Sometimes it’s as easy as a shift of season like a school year to a summer and other times it looks like a death in the family or caretaking needs or an injury or health concerns …or or or and the list goes on.
I want to take this episode and be very clear that this is a hard, harsh reality that we will forever deal with CHANGE and will happen to everyone (well, some more often than others… but change happens and this produces new barriers and reasons to have to adapt). With this change comes the great importance of never having the expectation that it is supposed to finally be easy at some point… that one day, there will be a magic door that opens and life gets easy… that life will offer you hours for workouts, the time will become available to just play in the kitchen… peruse a grocery store… travel the country… the real of the real is that if it is important to us, we have to build it in NOW.
Going back to the point that there is no magical day that brings on the “easy” button, I wanted to provide a few examples that might resonate with you when you think about different seasons of life and how we thought it should get easier when…
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The college student that feels bogged down with studying and stress and feels that workouts and healthier eating will easier once they live on their own, have control over their own kitchen and life
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The right-out-of-school professional that is burning the candle at both ends and thinks they will reign in their drinking or eating once they settle down with their family and have different reasons or motivations to cook healthier or work on habits
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The parents of a new born who can barely complete their normal daily tasks through the exhaustion they are under, let alone work on their own health.. .it will be easier when kids get older
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Parents with school age kids participating in multiple sports and by the time school and sports run around is completed for the day everyone is falling into bed only to start it over the next day… it will be easier when kids graduate
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Here is the part that really throws people… the thought that they could be retired with grown kids only to be entering a new phase of life where they are babysitting grandbabies and back to exhaustion or time barriers OR in a huge caretaking phase of life with older parents or spouses… isn’t this supposed to be the time in life where workouts should be easy and hours to spend in the kitchen?
I know that I tend to beat a dead horse with this conversation, but you know where I’m going with this! Listen when I tell you that I have people in my life who live in retirement phase of life who are still working around major barriers! I’m going to say it again, there is never a magical moment of EASY… we are all chasing a unicorn if we really think life opens up like this. I’m not telling you this to depress you or deflate your hope… I’m telling you this because it highlights the importance of working with our current circumstances. Let’s get back to examples:
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Pain - If your current circumstance is that you are working around injuries, we have to start getting creative with movement… does that look like pulling in physical therapy, utilizing sit-and-be-fit videos, only working out the parts of your body that are physically able at the moment. YouTube workout videos can start to be our best friend because we can search exactly what we need (ex. Upper body resistance workouts, or upper body cardio or yoga for back pain… we have amazing free resources at our fingertips!). If workouts simply are not able to happen, then do we need to focus a little more heavily on food? Possibly food logging could be a tool to pull back in, bringing some awareness to food choices while movement is so limited. We always have an area or two that we would be willing to work on… maybe decreasing drink calories, watching portions or bulking up on fruits and vegetables to keep our plates looking full, but our calories looking controlled 😊
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Time – is time your battle? Never enough of it? I have recently done an episode on “Pockets of Time” and how we can utilize those pockets to accomplish more than we ever thought we could fit in our day. Soccer practice turns into a wonderful walking track… kid bath hour works well for yoga and stretching.. arriving early to an appointment can be great email catch up and so on and so forth… check out episode
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Energy – maybe you can find the time but you are laughing at the idea of finding the energy to knock out a work out or spend more time in the kitchen. Energy is a precious resource that we have to carefully consider where we are spending it during the day. Are you being too generous with your energy on external factors only to be left empty when it comes to you? Do you need to listen to my episode on “It’s a hard no and I’m not sorry”.. hahaha. Do you need to investigate WHY you are so energy deprived? Possible vitamin deficiency? Iron Deficiency? Working around sleep apnea that you never knew you had? If you are getting normal sleep and waking up exhausted… time to pull in the professionals! There is also the energy deprivation that comes from our little ones and the need to ask for help so that we have time to refuel energy tanks!
I talk about these barriers of Pain, Time and Energy a lot because they seem to be the top three that always surface in conversations with clients. I think this is where my initial passion started with “Progress Over Perfection” or “Little by little by a little becomes a lot” or “Slow and steady wins the race” because when I think small… small habit changes, ever so slight shifts within our day that ultimately add up..it all of a sudden feels doable (manageable in the most difficult of times). When I was exhausted because my babies were waking me up every two hours, wasn’t able to commit to a huge workout program, but I was able to commit to walking the stroller to the park versus driving. When I was in college and didn’t have a great kitchen to cook out of (or lets be honest, didn’t have a huge want to cook) I was willing to stick to a breakfast, lunch, snack dinner meal schedule so that I wasn’t skipping meals and starving by the time I entered the dining hall that was full of pizza, ice cream bars and other delicious choices… by not walking in starving, it was easier control portions even if the choices weren’t great (a small action or commitment that didn’t take a lot of energy, but seemed to make a big difference). I want you to take a minute right now and think through or write down a small action that you could be taking that could make a difference?! Could it be keeping an extra bottle of water in your car or snack, so you are never stuck without the opportunity to fit in that snack or extra 16 oz of water? Small change, but it makes a difference! What about laying out your workout clothes or wearing your workout clothes to bed incase the opportunity presents to grab a quick walk or yoga in the morning? Name your small change that you simply are not doing.. whether that is because you have fallen away from this good habit or you do not believe that this simple action is really going to produce any results?!! Name it, make a list… my list is forever changing, but every time I recommit to small actions there is some success that planted.
I would love if you would share your small actions with me… I get stuck in similar examples and I would love to continue building a list of small actions that help real people!
If you ever wonder how to connect with me, I have a contact me page on my website: www.healthaccountabilitycoach.com
OR you can message me on facebook or instragram @houselifestyles.
I love hearing from you because it keeps me connected to what my listeners actually care about… what is pertinent in your life right now!!! While we are on the topic, I would also like to say if you have never left a review or rated the podcast I always appreciate when this act of kindness happens! It helps spread the word with the podcast and it keeps me motivated to keep going!
If you would like to adopt Jacki’s word of the year “NOW” feel free, she’s willing to share! 😊 Do not wait until the perfect magical moment arrives to makes changes to your health or your life… your moment is NOW. I’m cheering you on and wish you so much health and happiness! Happy Friday!!
Resources:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
Instagram: @houselifestyles
Happy Friday and welcome to episode 116: Unleash Your Power by Developing Great Habits! Our interview today is with second time offender, Dr. Tamsin Astor… it’s interesting that it’s Dr. Astor’s second time on the show and I’m just truly understanding her past…
Dr Astor was living the life of an “American entrepreneurial dream” when her world began to crumble through the life threating illness of her child, the breakup of her marriage and the loss of a close relative. She lost herself putting the needs of others before herself. Her mind and body started to struggle with insomnia, food allergies, weight loss, exhaustion and stress-induced overwhelm.
It wasn’t until she blended her knowledge of psychology & neuroscience, yoga, meditation, Ayurveda, health coaching and executive coaching that she realized her daily habits were holding her back. She realized that mindset, meaning one’s mental habits and strengths, was fundamental to one’s health and happiness. Her mission became to help people organize their habits, create their vision and transform their mindset so they have time for what they want and need and time for fun!
As we know, the pandemic has changed everyone’s lives and for Dr Astor it highlighted the role that habits play in our lives. Some people now had more time to spend on creating good habits because they no longer had a long commute. While others had to take on full time parenting, home schooling and working all at the same time. Their old habits weren’t working, and they had no time or energy to work on new ones. Tamsin knew that she had several projects in the works and now was the perfect time to bring them out. We are talking starting a podcast, launching a membership… and a certificate program for CEO’s and a cleanse and create program… this woman has been busy!!! Wow!!! But I need to stop talking because Tamsin is much more interesting to listen too and we need to get this interview started… please help me welcome Dr. Tamsin Astor!!!
Resources:
www.tamsinastor.com
www.healthaccountabilitycoach.com
My podcast library is full of interviews with people who have information to share that can help you move forward on your journey to a healthy life. Each of them approaches being healthy from different angles. Some focus on food and nutrition some on fitness and exercising the body, while others focus on what is going on in our minds. If you are looking for ideas, inspiration, motivation or just some positive information, I have a podcast that will meet what you need, even if you don’t realize that you need it. Today I am going to continue last weeks “tasting menu” and provide a sampling of the variety and content that exists on our Direction Not Perfection Podcast. If a topic makes your ears perk up, go back and grab the full episode.
Clip 1: Drizzle Kitchen - Episode 51 - Happy Foods For Every Body and Every Allergy
https://www.healthaccountabilitycoach.com/podcast-1/2019/12/27/episode-51-drizzle-kitchen-happy-foods-for-every-body-and-every-allergy
Clip 2: Trisha Kroll - Episode 57 - Mind of a Champion
https://www.healthaccountabilitycoach.com/podcast-1/2020/2/7/episode-57-mind-of-a-champion-with-trisha-kroll-co-ownerdirector-of-coaching-and-mental-toughness
Clip 3: Michele Payn - Episode 62 - Food Bullying
https://www.healthaccountabilitycoach.com/podcast-1/2020/3/13/episode-62-food-bullying-is-your-food-surrounded-by-guilt-with-michele-payn
Clip 4: Betsy Holzapfel - Episode 63 - Thriving Not Just Surviving
https://www.healthaccountabilitycoach.com/podcast-1/2020/3/19/episode-63-thriving-not-just-surviving-with-health-coach-betsy-holzapfel
Clip 5: Jennifer Zumbiel - Episode 69 - Outsourcing our communication
https://www.healthaccountabilitycoach.com/podcast-1/2020/5/1/episode-69-outsourcing-our-communication-with-jennifer-zumbiel
Clip 6: Trish Blackwell - Episode 84 - Forward is a Pace
https://www.healthaccountabilitycoach.com/podcast-1/2020/8/14/episode-84-forward-is-a-pace-with-confidence-coach-trish-blackwell
Resources:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
The Direction Not Perfection podcast grew from my desires to reach as many people as I could with information that will help them become and stay healthy. I had no idea how much I would love producing a podcast. In creating the past 113 episodes I have become incredibly energized and fueled by the people I have had the privilege to interview. I spend so much time immersed in each subject leading up to an interview and then working on each episode, that I literally have the feeling of missing some of these individuals when we are finished. Another pleasant surprise is how much I use their content all the time! The wisdom that exists through these interviews is invaluable. I can refer my clients to specific episodes to hear professional advice pertinent to their struggles, that can speak to them and gently introduce a topic that might be habit changing, comforting or inspirational.
The beauty of a podcast is that they are not one and done. They are there for you to visit or revisit whenever you need or want to. Whether you are just finding me for the first time or have been listening since episode one, I want to suggest that you go to past episodes and check them out. Today and next week I am going to provide snippets from past interviews that can speak to you or inspire you and give you an understanding of what is buried in past episodes. It might be exactly what you need to plug into your ears today to build yourself up, make you feel stronger or surrounded by hope and equipped to tackle your day. This is what we are fighting for…
This week you will hear:
Clip 1: Lisa Andrews - talking on inflammation
Podcast Episode 18: Food fight Against Inflammation, Published May 10, 2019
Clip 2: Kristin Thomas - with some physical therapy talk
Podcast Episode 14: By the Raise of Hands, Who Has A Past Injury?
Published April 12, 2019
Clip 3: Amy Reed - Hooked on diet culture at an early age
Podcast Episode 33: Hooked on Diet Culture at an Early Age
Published August 23, 2019
Clip 4: Personal Trainer Claire - Being the best version of you
Podcast Episode 42: Being the Best Version of You
Published October 25, 2019
Clip 5: Dr. Laurie Little - Diving into Emotional Eating
Podcast Episode 45: Let’s Talk Emotional Eating with Clinical Psychologist, Dr. Laurie Little. Published November 15, 2019
Resources:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
IG: houselifestyles
Babies are born with a natural, instinctive relationship with food. They eat when they are hungry, stop when they are full and don’t think about food until they are hungry again. Food is not a focus, it is simply fuel for their bodies.
As we grow, we are inundated with tv, magazines, social media, etc., showing us the wonderful foods we could be eating and in the next moment, giving us unrealistic ideas of what we should look like and what we should or shouldn’t eat to achieve that. We worry about what we are eating, calories, exchanges, grams or points. We are using so much energy and time to attain an idealized version of what it means to eat healthy that we don’t have space left to enjoy life, which is the ultimate goal.
Today I interview Dr. Michelle May. Michelle is a former family physician, recovered yo-yo dieter, and founder of the program, “Am I Hungry? Mindful Eating Programs and Training”. found at www.AmIHungry.com. She is the author of the Eat What You Love, Love What You Eat book series that teaches mindful eating to help individuals resolve mindless and emotional eating and senseless yo-yo dieting to live the vibrant lives they crave. You can download the first chapter at https://amihungry.com/chapter1.
Mindful eating takes you back to the natural instinctive state you were born with, but it is not a one and done. It is a tool to use every day. Your understanding evolves as you use it.
-Unconsciously incompetent: You didn’t know better
-Consciously incompetent: You knew there was a lot you didn’t know but didn’t know what to do about it.
As skills and tools are taught, you become:
Consciously Competent: You can use the tools such as the hunger and fullness scale to help you decide whether you are hungry or not. You can then make conscious decisions according to where you fall on that scale. If you realize that you are not actually hungry, but you want to eat anyway, it is time to figure out what you really need and what else besides eating could meet that need.
Eventually it becomes natural and instinctive like it was when you were a baby.
Unconsciously Competent: You don’t have to think “Am I hungry?” You just know. Not everybody gets there. As you continue to practice you go back to your instinctive, natural relationship with food and only occasionally revert. When that happens, it is a signal that something is wrong, such as you need rest or have too much stress. You can go back to basics and take better care of yourself.
- Weight is not a behavior. It is not subject to behavior modification. Mindfulness is not about weight or a number on a scale. It is about awareness and purpose. It is intention and attention. By bringing awareness to what you really want, and the choices you are making, you can make little choices every day that bring you closer to feeling more energetic, joyful and having a more balanced, vibrant life. If you were doing those things only to lose weight and you weren’t seeing a change on the scale you might quit. When you stop using the scale to see how you are progressing, you can tune in to how you are feeling. That’s what really matters.
Hunger and fullness scale: On a scale of 1 to 10, rate your level of hunger and fullness. One is so famished you could eat a chair, 10 is so full you could pop. Five is neutral, not hungry and not full.
This is a non-diet approach to help you recognize whether you are actually hungry and if so decide how hungry you are. This knowledge allows you to make your own decisions about what, when and how much to eat.
When you feel like eating, pause and check in. What is your number? If it is less than 5, you get to make the decision about whether you are hungry enough for a snack or a full meal.
If your number is a 5 or above it means the desire to eat came from somewhere else. Seeing food, seeing someone else eating it or feeling deprived of a certain food are big triggers for eating. It could also be an emotional trigger. If you recognize that you want to eat but aren’t hungry, you have a chance to figure out what you can do to take care of yourself.
Two-bucket concept: One way to visualize mindful eating is to picture your body with 2 buckets. One holds all the food you give it throughout the day. The other bucket holds everything else you need, such as rest, fun, pleasure, comfort, companionship, connection and organization. When we think we are hungry we fill the first bucket. Many of those times we actually are hungry, and our body needed the fuel we gave it. But, other times, we are bored, upset, tired or emotional and we think we are hungry. So, we add to our food bucket, not realizing that we needed to add rest, or exercise or conversation rather than food. Our second bucket remains empty. We can end up the day with our food bucket overflowing and our other needs bucket very empty leaving us feeling full but unfulfilled. We are filling the wrong bucket.
Michelle has stopped using the word health and uses well-being because we are entire beings. We need more than just nutrition and exercise. We also need emotional and spiritual nourishment. These are things that can’t be addressed by what we are eating. Mindful eating is a new way to think about food, a way to avoid deprivation and guilt. Diets are restrictive and unsustainable, leaving the dieter feeling guilty and disappointed. Michelle is on a mission to help people recognize and cope with their triggers for mindless and emotional overeating, to rediscover joy in physical activity, and learn how to effectively nourish our bodies, mind, heart, and spirit. It isn’t about eating less. It is about living more.
Resources:
www.AmIHungry.com
You can download the first chapter of “Eat What You Love, Love What You Eat” : https://amihungry.com/chapter1.
Direction Not Perfection Resources:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
There are 60 minutes in an hour, 24 hours in a day. That is a fact. It can’t be changed. It is the same for everyone. A common misconception (or lie) that we tell ourselves is that we don’t have time to start or adhere to healthy behaviors like workouts, or meal prep. We are too busy with work, kids, school, and many other things that take up those precious hours allotted to us. There is no time left to spend on getting or staying healthy. When we see other people who do make it to the gym, go for walks, prep healthy snacks or plan their meals, we tell ourselves that those are great ideas, but we don’t have time for them. Those people can do it because they are retired, don’t have kids, have built in babysitters or have jobs that provide healthy behaviors. We tell ourselves that those people have more time and if we just had different circumstances, we too would have enough time to work on our own health.
It may be hard to hear but those are just excuses. Thinking that we would be more productive with our time if we just had more of it, keeps us from working on habit change. We may not have the luxury of free unscheduled time that some people seem to have but those people who make it look easy are making purposeful decisions with their time. They are choosing to spend the time that they have in healthy behaviors. If you really want to make healthy changes in your life you need to take advantage of the “pockets” of time that are available to you and choose to use them to better your health. Pockets of time are those golden moments that miraculously appear in the day and we can use them to our benefit. Waiting in the car line you can pop in a positive podcast. When the baby is taking a nap, you can grab a workout DVD or a walk on the treadmill. When the rest of the house is still asleep you can throw on your shoes and go for a run.
Pockets pop up all of the time, but we need to be aware of them and choose to use them in a healthy way. If you are stuck in a mentality of “I’ll work on change when my circumstances change”, you will never notice that you do have pockets of time available to you, right now. That perfect moment will never come so we have to choose to make healthy habits happen.
Resouces:
www.healthaccountabilitycoach.com
www.facebook.cm/houselifestyles
Today I interviewed Kim Johnson, founder of Divine Identity Ministry. Kim is a counselor, speaker, teacher, author and most importantly broken but beloved daughter of Jesus. Her knowledge and experience come from not only the hundreds of stories she has heard, but from letting Jesus walk with her on her own path of healing from abuse and addiction.
As a counselor, Kim is also an accountability coach, but just because she knows what to do and say to others, doesn’t mean she is able to follow through for herself. She too, needed accountability. One of the key elements of accountability is that we know someone is interested in helping us meet our goals and waiting to hear from us about how we are doing. They are going to ask us questions and make us think about why we want to make changes and why we are struggling at this point in time. Accountability is what helped Kim to break free from her struggles and it is the first thing she works on when she counsels people fighting addictions.
Emotional and physical childhood abuses led Kim to unhealthy addictions and lifelong struggles. God intervened in her life and now she is free from those addictions. She wants people to stop thinking that “advice and inspiration is perfect for someone else, but not me”. Many people feel that they can’t change because they don’t feel like they deserve it, maybe they have a hard background, are trying to break free from an addiction, or have other barriers. Kim would stop them in their tracks and tell them that they are worth it and EVERYONE gets to have hope of change.
Some take-aways from today’s interview:
-When she is giving advice to clients, she feels God say to her “That is pretty good advice. Why don’t you take it too?”
-HALT: Hungry, Angry, Lonely, Tired. If you are one of those things, stop and pay attention. That is when you are prone to unhealthy behaviors. Instead, talk to someone or practice self-soothing activities. Reach out for accountability or distraction.
Our life is a journey. When we fail at something, we feel like we have to start back at the beginning. This is not true. We can stop, fix what needs to be fixed and keep going.
-It is better to go slowly in a straight line than quickly in circles.
-Everyone needs consistency, a plan and some type of accountability in their lives. Those are non-negotiables. The negotiables are how those things unfold.
-We need to see the value in accountability, how it has helped and that it builds trust. Often people who struggle with food need nurturing. We won’t be nurtured outside of a relationship with someone whether it is with God, ourselves or others. Accountability is about relationships.
Resources:
https://www.divineid.org/
www.facebook.com/houselifestyles
www.healthaccountabilitycoach.com
The world’s top researchers are working to find answers to the problems arising from the Corona 19 virus. Dr. Dennis Warren, my chiropractor, and contributor to my podcast, is one of those people doing research. He is interested in not only how and why we catch the virus but more importantly, why some people seem to get mild cases while other people need intensive medical intervention, which may not even help, resulting in death. A study that is still being investigated put forth the hypothesis that stress, whether everyday problems or severe depression due to the total upheaval of everyone’s lives due to Covid, has a direct effect on the severity of the disease.
The sympathetic nervous system is a part of the autonomic nervous system, which is responsible for regulating the body’s unconscious actions. When you are stressed your body sends signals to the sympathetic nervous system. It reacts by flooding the body with chemicals such as epinephrine and cortisol which prepare the body for “fight or flight”. Another part of the autonomic nervous system is the parasympathetic system. It is responsible for stimulation of the “rest and digest” activities that occur when the body is at rest. One system works to calm you down while the other works to get you ready to run.
In times of extreme stress, the autonomic nervous system can get out of balance with many more of the “get ready to run” hormones running through the body than the calming ones. This imbalance leads to compromised immune systems which can make catching the Corona virus or any other infection much easier. Once you catch it, you are then more susceptible to severe cases or development of other concurrent issues.
The Vagus nerve controls the parasympathetic nervous system. When the body is not under stress, it sends commands that slow heart and breathing rates and increase digestion. In times of stress, control shifts to the sympathetic system, which produces the opposite effect.
Nuclear Factor Kappa Beta (NF-Kappa B) is a group of proteins that help control many functions in a cell, including cell growth and survival. These proteins also control the body’s immune and inflammatory responses. NF-Kappa B can be over productive and cause inflammation that damages healthy cells leaving you more susceptible to diseases, infections and viruses such as Covid 19. When you stimulate the vagus nerve the body releases the neurotransmitter acetylcholine, which suppresses the NF Kappa B and helps put the body in the rest and digest state.
This won’t keep you from catching the virus but it can help your body to heal and possibly not have some of the serious side problems that often come with it.
There are always things we have absolutely no control over, But there are also areas in our life that we can pull in control to help give our bodies the best fighting chance to minimize disease.
A few ways to stimulate the vagus nerve:
Chiropractic adjustment
Massage
Meditation
Breathing exercises ( see book by James Nester)
Humming
Eating nutritious meals
Taking supplements
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Turmeric
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Ginger
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Curry
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Bromelain from pineapple juice
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Omega 3 fatty acids
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Green tea
Getting appropriate exercise.
Decrease inflammation through purposeful nutrition and increase your immune system through movement.
Resources:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
IG: @houselifestyles
It is podcast Friday and I am here with another great interview. If you are choosing to listen to this podcast, then you are being intentional with your choices. Rather than catching the latest episode of a tv show or playing a game on your phone, you are taking the time to plug positivity into your ears. The reward for making that choice is you get to hear some inspiring words from my friend Lauren McClain.
Lauren is an attorney with a practice in the areas of adoption law, juvenile law and third-party reproduction law. She works in the cutting-edge area of artificial reproductive technology law (ART) but, her most important job is being a wife and a mother to 4 girls, ages 6 to 12.
Lauren has always been a time managed person who runs on a routine and schedules. This past year Covid 19 hit her home hard and her world was turned upside down. She is actually grateful to have had the experience because everyone recovered and is heathy now and she learned so much from it.
Her husband was hospitalized due to the virus and then she also became ill. She had to rely on the goodness of friends and neighbors for meals to feed her family. They had the opportunity to see how loved they were by their community.
Battling this illness hit home and made a big impression on them because it made them realize that this is real. It can happen to anyone. It was also a blessing because it made them see that life is finite, so be intentional about what you do. Their family couldn’t have gotten through it without the help of other people, so Lauren is making sure to pay it forward and be there for others who are hurting. Her children were there for her when she needed them and their resiliency during their parent’s illness and ensuing quarantine was encouraging to see.
Struggling with the effects of the Covid virus made Lauren evaluate what was important in her life. She realized that God has a plan for her. He has put her where he wants her to be.
Many of us have God given talents that we brush away. We may look at our strengths and wish we were more like others. But we are unique on purpose and God has made us like he wants us. He has plans for us. “For I know the plans I have for you,” declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future.” ( Jeremiah 29:11)
Lauren encourages her daughters to believe that and embrace it. You will stumble but need to stay in your own lane. Keep your eyes on our own paper. You are exactly who you need to be. Don’t compare yourself with others. Teddy Roosevelt said “Comparison is the thief of Joy”. She hopes that people will reevaluate their strengths and lean into them. You are here for a reason, a purpose. Put one foot in front of the other and choose Joy.
Resources:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
IG: @houselifestyles
LinkedIn: Houselifestyles
Little by little, a little becomes a lot. Embracing this concept is an important step in your journey to becoming healthy, fit and happy. Alexandra Kuykendall uses this concept in her book “Loving My Actual Life”. Believing that what we focus on is what we become, she looked for areas in her busy life that could be improved. Each month for 9 months she chose one aspect of her life and asked herself what small changes she could make that would help her enjoy life today, because tomorrow is not a promise. It is not a dress rehearsal for the future. She chose things in areas that impacted her everyday life like parenting, meals and organization. Not wanting to completely upend her life, she made small changes that would be sustainable over time. It was an experiment. What could she try? What worked and what didn’t. At the end of each chapter in her book she asks the reader questions to help them build insight into their own lives.
Building on the positive effects of that 9-month experiment, she went on to write “Loving My Actual Christmas” and “Loving My Actual Neighbor”. In her latest book, tentatively titled “Seeking Out Goodness”, she looks for Gods goodness in the world. It comes out late summer to early fall.
Alexandra along with Krista Gilbert founded The Open-Door Sisterhood, a community of women working to be world changers for good, right where they are. They co-host a podcast with the same name.
She finds her inspiration in her everyday life. She watched her mom, who is in her 70’s, take care of her step-father. It reminded her that she needs to take care of her body so she will be able to care for people when she gets older. Watching her stepdad deteriorate reminded her that the body is temporary. We have to be mindful of our spiritual life because that is what carries on when our physical life is done. The better care we take of ourselves the better quality of life we get. If you feel selfish taking time for you now, realize that you can serve others better, stronger and longer if you pay attention to your body.
Something she found important was finding quiet time to work or do workouts. By finding “pockets of time” in the middle of a busy day she is modeling how to make it happen for her children.
Alexandra wishes people could see the influence they have. The world is big, but we forget that God has placed each of us right where we are for a reason. On the podcast they say, “You are a world changer for good ,right where you are”. You don’t need a big title. You don’t need to write a bestseller or have a million viewers on You Tube, to make a difference. You will have the greatest influence on the people who see the real you, the ones around you when you wake up, when you go to bed. They see your imperfections. They need to see you ask God for Grace. They need to see you being humble in asking for forgiveness. Have integrity right where you are. Anyone, no matter what their position in life, has influence, so take that with a passion and decide you are going to be a world changer. Be an encourager for those around you, see where God is at work and join him in it. That is how we make change. Be the change you want the world to be.
Resources:
AlexandraKuykendall.com
Facebook: @AlexandraKuykendall.author
IG: AlexandraKuykendall
Resources:
www. healthaccountabilitycoach.com
www.facebook.com/houselifestyles
IG: houselifestyes
We ushered 2020 out the door and washed our hands of it. Of course, we sanitized them too, in order to welcome 2021 with open arms and hopeful hearts. Some of us jumped right in with plans and goals to start the year out right and prove that “we got this”. Others of us, feeling more battered by the ups, downs and uncertainties of the past year, are taking it slower. We are taking one small step at a time and seeing how it goes. No matter how you started your January, now is a good time to reflect on the last few weeks to see how you are feeling and make plans for moving forward.
When consulting with a client, a dietitian asks questions, assesses how things are going and helps to set goals for the weeks ahead. In our training we were taught to take notes with the old school acronym, SOAP, during these meetings.
S: Subjective finding - What the client reports, how they feel.
O: Objective findings – Things that can be measured like lab work and blood pressure.
A: Assessment – Compare how they feel with their measured results and together develop a plan.
P: Plan – Come up with new or revamped goals and set up a follow up visit to do it all again… listen, assess, plan.
This is not a “one and done” scenario. We meet with you on a regular basis and ask more questions, assess your progress and help you to tweak your goals because this is where the real life comes in. We all know what happens to “the best laid plans”. We do all this planning and it’s supposed to work out perfectly, and inevitably life happens, and our plans can get derailed!
Some of you check in with me, weekly, monthly or as needed. Others feel comfortable checking in with yourself monthly or even just once a year when you get that feeling to assess your life goals and see if you should be tweaking them. If you are listening to me today, it is a good time to assess how your year has started and get it back on track if it has already veered off. Here are 5 tips to help you.
Tip 1: Success leaves clues, track your evidence? If you track or log your accomplishments, you can look back over time and see what is working well and where you need to tweak your goals.
Tip 2: Pull in Accountability –Who is holding you accountable to your goals? We can make excuses to ourselves but most of us care if other people are proud of our efforts.
Tip 3: Give yourself permission to screw up – if you have a list of things you would like to accomplish in a day and you only get to a few of them, don’t beat yourself up. Give yourself accolades for the things you did manage to do! The day was not a failure it just had room for improvement.
Tip 4: Assess your needs for referrals – If you feel like you are overwhelmed, and anxiety is overtaking your life it might be time to pull in a professional! I have therapy resources that I trust and would be happy to share. It may also be time to get labs checked or seek other specialists. Reach out on my website at healthaccountabilitycoach.com and I promise to get you connected!
Tip 5: Celebrate along the way –Make sure to celebrate your wins! If the journey is never fun what is the motivation to continue? Chose ways to celebrate that don’t clash with your goals. Plan a date night or hit a salon or just yell “I did it”. If you struggle to celebrate your own success… pull in that accountability team to celebrate with you … your outside resources will remind you when it’s time to celebrate!
Resources:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
IG: @houselifestyles
Many of my loyal followers have come up with a new verb. They say they are “Direction Not Perfectioning” something. Today’s podcast is an example of me living that verb. My goal for today was to introduce you to motivational speaker and author, RT Stokes. And yes, today you will listen to an interview with RT, it just won’t be with me. This is not what I envisioned but not only do you get to hear an awesome interview, it comes with a silver lining.
I had a great interview with RT and I couldn’t wait to share it. He is a motivational speaker, a life mission coach, a former navy veteran and submariner who uses submarine principles to help individuals rise to the surface and overcome difficulties. Unfortunately, the audio for that interview was corrupted and to play it in such a poor quality would have been a disservice to Mr. Stokes. After many unsuccessful attempts to salvage the audio track, I had a brainstorm. My dear friend and fellow podcaster Jennifer Zumbiel had interviewed RT last fall for her “Families that Stick Togather” Podcast. That interview was what motivated me to interview RT in the first place. Jennifer graciously allowed me to share her talk with RT, so I get to introduce you to my friend’s awesome podcast and her engaging interview of RT.
Jennifer’s mission with her podcast is to inspire and grow strong families through communication and faith! This interview fits both building strong families and Direction Not Perfection’s focus on being healthy and fit. RT explains the principles that keep a submarine running and performing its duties under the extreme pressure produced by deep water. He relates them to navigating through our lives and overcoming tremendous pressure to rise to be our best.
Submarine lingo from the interview and his book The Relentless Rise and how it relates to health and fitness:
“Aligning your purpose” - Goal setting
“Adjusting your guidance” -Who are your influences? How are they affecting your direction or your health journey?
“Activating your navigation” - Assuring that the efforts you are making are aligned with your ultimate goal
“Assuming control of your mission” - The necessary movements, adjustments and corrections you need to make, to stay on track.
R.T. Stokes Resources:
Amazon: “The Relentless Rise” - Break through the surface to reach your greatest self
www.facebook.com/rtstokesrise
www.rtstokes.com
Direction Not Perfection Resources:
www.facebook.com/houselifestyles
www.healthaccountabilitycoach.com
Instagram: @houselifestyles
Free Downloadable Materials:
2021 Accountability Calendar
SMART Goal Setting Worksheet
Scale of Success Evaluation Form
On our journey to live a healthy and happy life, the year 2020 was a speedbump along our path. It caused us to slow down and assess our lives and proceed with caution. After reflecting on what was going right for us and what wasn’t working, we start 2021 with a clearer understanding of what we should continue fighting for and what we need to work on. A new year always holds the promise of creating a better self. It is the perfect time to utilize increased motivation to make sure we set ourselves up for long term success that will outlast the new year’s resolution feeling.
Setting SMART goals will start you out right and keeping track of your successes will give you the motivation to keep trying even if your successes are intangible.
SMART Goals are:
Sustainable
Measurable
Attainable
Realistic
Time-Relevant
Some goals have successes you can see.
Tangible Measurements of Success:
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A scale weight (is the scale going up or down)
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Waist circumference (are our measurements decreasing)
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Miles Walked (have your daily steps increased?)
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Events trained for… (have you accomplished races)
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Injuries healed or pain omitted (are you finally out of pain?)
Emotional successes can’t be seen but are just as important.
Intangible Measurements of Success:
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Increased mood
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Decreased anxiety
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Decreased actions of perfectionism (if you ever get frustrated with black and white thinking… are you improving with some “good enough” thoughts
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Better energy
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Increased Contentment or focus
With physical measures of success, we can grasp and understand when to soak in our successes. But what should we do about the intangible ones? How should we measure the successes that lack visual presence? We need some tools working for us as visual reminders of our efforts and achievements, so we know when we are winning. You will know if you are making progress with your goals if you continue to track your achievements (no matter how big or small).
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I have a calendar that you can print off to log your “wins” or “achievements”.
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An app called “Tally” lets you keep track of your wins.
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You can keep your own tally worksheets. I even keep tallies on my bathroom mirror if I’m working extra hard at a goal in the week! That visual can be incredibly motivating!
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My friend, Dr. Laurie Little, is a clinical psychologist. You can catch my interview with her in Episode 45: Let’s talk Emotional Eating. Dr Little developed a Scale of Success evaluation form that we can use to measure success factors such as: energy, sleep, irritability, mood, food choices, emotional eating, me time and fitness. You fill the form out once a month or even every few months to see if different areas of health increase.
Resources:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
IG: @houselifestyles
By finding ways to measure your successes will give you the motivation to keep fighting for your goals, for your health.
Happy New Year! It is time to say “Goodbye” to 2020 and “Hello” to 2021. Most of us are thinking “Good riddance 2020!” Don’t let the door hit you on your way out”. And “Welcome 2021. We thought you would never get here”. All of our lives were changed in 2020 and we had to adjust our routines to work with the new normal. Now is a good time to sit back and reflect on what worked and what didn’t. As part of my business plan, I listen to Pat Flynn who writes a blog called Smart Passive Income. He recommends that we write down a list of what is working within our business and what is not. Keep the processes that are going well. Fire the processes that are not. https://www.smartpassiveincome.com/
I believe we should be doing exact same thing in the health and fitness world! What is working well for you? What is not working? We need to really assess the actions that feel good, produce great results or sit well with our soul and embrace them, keeping them in our daily lives. The flip side of this coin would be to look at those things that constantly feel hard to maintain or throw up barriers. Rather than throw them out, I suggest that you continually assess, and adjust those hard things to make them work for you, instead of against you. If you want anything to change in 2021 you need to be intentional and plan for it. Remember, we cannot control what happens to us and around us in the world. What we do have some control over are things in our own homes and within our own bodies. If lack of control was driving you crazy in 2020 you can gain back some of that feeling of control by adjusting your own behaviors.
Exercise:
Divide a piece of paper into 2 columns and label them “Working” and “Not Working”. Think about things that you have been doing to help reach or maintain your goals. Place them in the appropriate column. Start with food, exercise and health measures but don’t stop there. Let your columns trickle over into relationships, career, household or any other areas you are working on. There are no rules and no right or wrong items. Just start brainstorming. Don’t stick to your areas of comfort, think outside the box.
Example:
Working:
Wake up early every day. It sets up my whole day.
Drink hot water instead of coffee some mornings. I don’t always need caffeine.
Writing down meal ideas before grocery shopping. Going into the week with a game plan feels good.
Schedule a date night with my husband every week. It helps our relationship and keeps our life flowing.
Walk and talk dates with friends. My dog gets a walk and I get friend time.
Not Working:
Waiting until night to workout. Something always gets in the way.
Scheduling anything in the evenings. It always feels harder to make it happen
Keeping my house clean. It is too much to do all in one day.
Keeping a consistent chore schedule for my kids. It ebbs and flows depending on the season.
Continue doing the things that are working for you. Make a plan and schedule those things in. Assess the things that aren’t working and figure out how you can tweak them, change them or even throw them out completely knowing that they will never work for you. Use your energy on the things that produce results.
Word of the year.
Have you come up with your word of the year for 2021? Rather than making resolutions choose a word that has meaning and speaks directly to you, reminding you what you are fighting for. I’m loving the words that have come in from my clients and friends! if you enjoy listening to my podcast and leave me a review, I would love to put your word on a bracelet and send it in the mail to you! Email me through my contact page on www.healthaccountabilitycoach.com to tell me your word of the year and your address… I would be so thrilled to provide that visual, token of inspiration that will help remind you what you are fighting for in 2021!!
To start your year out right on your journey to be healthy and fit, here are some resources I am confident to recommend. I have interviewed each of them and the corresponding podcast is listed with each one.
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Eliza Kingsford, psychotherapist - She has a program called “The Shift” … Is it time to tackle more of the mental side of our health habits?! I interviewed her in episode 101 if you would like an informal introduction to her awesomeness.
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Trish Blackwell, Confidence Coach – if the thought of a confidence coach intrigues you, it might be because this is something you are seeking! Trish has a group you can join called the “College of Confidence”, as well as individual coaching sessions. Check out episode 84: Forward is a Pace with Trish Blackwell.
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Dr. Tamsin Astor- author of the Force of Habit. Dr Astor talks about how if we can change our habits we can change our life. She runs programs and private groups within Facebook. Her accent alone is inviting, and her professional wisdom is cutting edge. You can check her out in episode 79.
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Amita Ghosh, Clinical Psychologist -– She does virtual consults in her private practice, I used to work with her professionally. I feel confident with this recommendation. Episode 77.
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Lynda Ratliff – A personal trainer who trains both virtually and in person. I have spoken at one of her retreats and I continue to sing her praises… if you want a trainer to show up in your home virtually, she would be a great reach out! Episode 78.
This list of resources is just a sampling of professionals out in the world who are the real deal and will take care of you because they care about life-long health and not just short term results! They want you to be the best version of you. There are many other professionals in various fields who can help you along your journey. I will put contact information in the show notes. I know sometimes it can be intimidating to get started or even know where to look so I will be glad to help you make connections. Email me on the contact page of www.healthaccountabilitycoach.com and I am happy to help!
www.facebook.com/eliza.kingsford
www.trishblackwell.com
www.tamsinastor.com
www.facebook.com/lynda.ratliff.71
www.consultamita.com
My Resources:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
IG: @houselifestyles
2020 has definitely been a year to remember. Most of us are saying that we can’t wait to see it go and start 2021 with a clean slate and hope in our hearts. The not so good memories can overtake everything and leave us discouraged, defeated and wondering “Why even try”. But we need to examine our lives and realize that we actually have small wins every day. Actions such as parking farther away, not nibbling on our kids' leftovers or making a list so we don’t forget what we plan to do, may, in the moment feel small and pointless. But over time, those small wins start to add up and open up work time, save calories or increase accidental movement. They cause a ripple effect, with one positive action leading to another.
I like to say my wins out loud. Saying “This is me trying” when I make small healthy decisions during the day is acknowledging a win. This becomes a tool to promote positive behaviors.
Acknowledging a win helps in the moment, but it is just a first step. In order to make real lasting changes in your life you need to be consistent, repeat those small actions and continue to acknowledge them. Professionals agree that any true change comes with thousands of repetitions of an action. You can’t use my tool of “this is me trying” for a day or two and expect results! You have to have consistency throughout the day, week, month and year.
This is part of the “work” you need to do if you want to make changes in your life.
If you struggle with consistency, our newonline community, Power House Membership, could be your new happy home! I decided 2021 is the year I’m officially offering the Direction Not Perfection Community a place where we can communicate often, ask questions, hold each other’s feet to the fire, cheer each other on and get the accountability we need.
Enrollment is open until January 3rd for $25/month and then I will be shutting the doors until June. I’m closing the membership and only allowing enrollment twice a year (January and June) because when new members join, I want to dive in and get to know them and make sure everyone feels heard and taken care of! I feel like I need to know you personally in order to help with your individual goals and get everyone up and running! If you are interested or have more questions, you can contact me throughwww.healthaccountabilitycoach.com
Resources:
www.facebook.com/houselifestyles
www.healthaccountabilitycoach.com
IG: @houselifestyles
“She began to measure herself in contentment and laughter rather than inches and pounds”.
If you have read my book DNP you know that reflects my feelings about helping you become the best version of yourself. I love it when I can share with you, other professionals with similar mindsets who can give you their takeaway on those principles.
Katie Hake is a fellow dietitian and trainer whose principals align closely with mine. Working as a trainer and presenter for a major fitness company she travelled the country doing presentations. In order to fit the “accepted look” for a fitness trainer, she was constantly overtraining and under-fueling, using her job as a disguise for disordered eating habits and an unhealthy relationship with food. She began to burn out and couldn’t figure out why she couldn’t do it since she knew what she needed to do. She was coaching her clients but couldn’t practice what she preached. She realized that she needed to stop fighting her body if she wanted longevity in her career and her life.
Katie embraced the idea of intuitive eating. It is a self-care model of eating, focusing on habits, behaviors and beliefs vs weight itself. The idea came to Evelyn Tribole, RD and Elyse Resch, RDN in the 1990’s when they recognized that there was a disconnect with people who knew what they should be doing but weren’t doing it. The developed a framework of 10 principals to help people make that connection.
You can find more details at www.intuitiveeating.org
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Reject the Diet Mentality
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Honor Your Hunger
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Make Peace with Food
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Challenge the Food Police
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Discover the Satisfaction Factor
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Feel Your Fullness
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Cope with Your Emotions with Kindness
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Respect Your Body
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Movement—Feel the Difference
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Honor Your Health—Gentle Nutrition
“Essentially, Intuitive Eating is a personal process of honoring health by listening and responding to the direct messages of the body in order to meet your physical and psychological needs.” Evelyn Tribole, MS, RDN, CEDRD-S. https://www.intuitiveeating.org/what-is-intuitive-eating-tribole/
It also helps to recognize that crossover exists in our lives. Fitness, nutrition and relationships are interconnected, and our goals can live in the grey zone between them. Getting exercise can be playing at the park with our kids. It may not be how we planned to work out today but if we accept the fact that we are still getting exercise we can relieve some of the stress we put on ourselves. It can help us to be more present in the moment.
Give yourself grace. Know that meeting your goals may look different than you expected or may not happen at all. But there is a fine line between grace and excuses. Challenge your thoughts. Are you giving yourself grace or using it as an excuse to not get something done. It helps to have a friend or coach to keep you on that fine line.
Best advice. Trust yourself that you have the internal wisdom to know what feels right for you.
Resources:
www.katiehake.com
www.facebook.com/katiehake.com
www.facebook.com/houselifestyles
www.healthaccountabilitycoach.com
As a registered dietitian I specialize in the science of using food and nutrition to help people lead a healthy lifestyle and/or achieve specific health-related goals. As I meet with client after client it is obvious that a huge part of finding success on the journey to live a healthy life is related to what is in their head. When anyone is on a weight loss journey, what they believe about themselves, what they tell themselves and how they think are all important parts of the plan.
Today I am going to bring you a professional psychotherapist and weight management expert to weigh in on the effect our brain has on weight loss.
Eliza Kingsford is a licensed psychotherapist, mind-body practitioner and behavior change specialist who helps clients struggling with food addiction, body image and emotional eating. Eliza’s work has been featured on Dr. Phil, Dr. Oz, NBC Health, CNN Health, Health Magazine, Shape Magazine, Mind Body Green and many more. She is the author of Brain-Powered Weight Loss and has sat on scientific advisory boards with the leading researchers in the field of food addiction, obesity and weight management. Eliza is turning the diet industry on its head by combining the science of nutrition with the psychology of eating to create lasting results for her clients. She utilizes group coaching, online courses and one on one immersive programs.
Eliza’s book, Brain-Powered Weight Loss, delves into the mind set and psychology that’s needed to understand your relationship with food. When she sees someone who is struggling with food issues and body image, being over-weight isn’t the problem it is always a symptom of something else that is going on with their mindset, belief systems or past trauma. Changing the way they think about and behave around food is what it takes to permanently achieve weight-loss success.
Brain Powered Weight Loss was the foundation of her work. It is a stepping-stone to the
next level of her work that has evolved since she wrote it five years ago.
There are both Intrinsic and extrinsic emotional eating factors that influence you.
Intrinsic factors could be carrying parent issues or childhood issues into eating. Extrinsic factors could be that you really like food and ads make you hungry. There are typical responses to emotions that we have learned. For example, when we got hurt as a child our parent gave us ice cream, which made us feel better. Now we think we need ice cream to feel better about anything. That is a trigger that can be changed. We need to pause before we dive into an innate behavior. The pause is what is important. You need to sit back and be willing to analyze your behavior. Be intentional about what you want your story to be and don’t repeat patterns just because that is what you have always done.
There are steps to take to create a new story.
- Awareness.
Be aware of patterns of behavior that you are stuck in.
- Shift.
Shift your narrative: Write yourself a new story.
- Reinforcement.
Reinforcement is the key that most people miss. Knowing something is not the same thing as doing something. You need to take action about your behaviors if you wish to change them. It will take many, many repetitions of good healthy behaviors to make changes. Slow and steady wins the race.
In order to make change you need to shift your expectations. If you have a large expectation it will be hard to meet. Disappointment is the space between expectations and reality. The reason you feel disappointment is that you expected something to be one way and the reality was another way. You can’t control the outcome, but you can control the expectation. Let go of it and focus on daily habits that you can control every day. What you do, say, think and feel can close the gap between what you expect and what you actually get. Positive self-talk can help to keep you from filling your head with negative talk, but it won’t help you make changes. In order to change you have to make incremental shifts in your mindset until you believe what you are telling yourself. You will then experience a daily shifting of who you are. As you become more confident in the things you do, the way you feel and the little things that move you in a good direction, your momentum will build.
Starting in January: The Shift
If you are looking to lose weight or shift your relationship with your body check out Eliza’s 10-week program, The Shift. It is small group coaching program that will give you everything you need to be successful on your weight loss journey.
Resources:
www.facebook.com/eliza.kingsford
Amazon: “Brain Powered Weight Loss”
www. facebook.com/houselifestyles
www.healthaccountabilitycoach.com
Welcome to a bonus episode of your Direction Not Perfection Community! The purpose of these episodes are meant to bring you some insight, motivation and tools to keep your week inspired and flowing with good momentum! Today we bring back a regular on the show, Chiropractor, Dr. Dennis Warren! Dr. Warren will be speaking on Sympathetic Tone and the Hidden benefits to chiropractic adjustments!
Topic: Sympathetic Tone
More resources:
Dr. Denny Warren can be found at:
www.generationsHWC.com
www.facebook.com/generationsHWC
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
Today is a day to celebrate. Not only is it my 40th birthday, it is also my 100th podcast episode! When I published my book several years ago, I felt that I could reach out to many people to share my obsession with living a healthy life. I was thrilled to have a book out in the world, BUT two years ago I realized I wanted to offer more. Launching the Direction Not Perfection podcast gave me the ability to reach out to an unlimited number of people to share my insight and professional advice.
It also gave me the opportunity to share interviews with other professionals and everyday individuals who had valuable insight to impart. It has been soul filling for me, to be a regular, positive voice in people’s ear and to help keep them accountable to their dreams.
A legacy is a part of a person that lives on long after they are gone. It molds the pathways to the future that influence our decisions in life. As I celebrate my milestone birthday and podcast, I reflect on the legacy that I want to leave my family when I am no longer here (God willing, at some far distant date in the future). I asked my husband, Nick, to join me for this podcast. I want to be recorded together so our kids have the sound of our voices as we speak about relationships, personality differences, communication, grace, permission and enjoying each other as friends and loving spouses.
Be a little fly on the wall today and indulge in some inspiration and giggles as I interview Nick and chat about how we have grown through marriage and having kids, in our professions and in our relationship with God. It is a legacy we can be proud of!
Resources:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
IG: @houselifestyles
Decrease our distress. Limiting our exposure to distress will be beneficial to our well-being, our longevity and our quality of life.
Increase our Eustress. Good movement and exercise… weight resistance… adding a variety of exercises is important so that your body adapts and can take on any type of stress that can be thrown on your body!
Weight resistance puts a physical stress on your body parts. When you put good stress on joints, muscles, tendons and bones it causes them to grow stronger. Physical exercise puts a good stress on your joints and body and function better and healthier - if aligned properly and you are using proper form.
More awesome insight from Dr. Denny Warren can be found at:
www.facebook.com/generationsHWC
www.generationshwc.com
Direction Not Perfection Resources:
www.facebook.com/houselifestyles
www.healthaccountabilitycoach.com
IG: @houselifestyles
Thanksgiving is under our belt (literally and figuratively) and many of us are up before dawn to start shopping Black Friday deals.
We are right in the middle of holiday craziness and tending to our health and fitness can be hard to do. Today, I interview Julie Watters, a visual and performing artist, personal trainer and coach who uses creativity, movement and health education to engage children and adults in holistic wellness. She will share with you an idea that you can jump on now to reign in the craziness and ride a wave of positive effects right through the end of the year.
There are lots of schedule changes and traditions that put extra burdens on your time, energy and money through the holidays. You can fall off rails unless you have a strong No game. To help you get through this time of year more effectively, Julie has declared this month, “No”vember:
Say No to self-doubt, yes to self-encouragement
Say No to self-neglect
Say No to unprotected time
Say No to DOING and Yes to BEING (we are in fact human beings and not human doers)
To help you learn to say no, you need to plug good messages in your ears and constantly read, research and get appropriate feedback. Lean into your intuition your deep gut feelings, and your spiritual connection.
Julie was on the brink of a burn out when she had an epiphany. Many of the painful and preventable experiences or exchanges that brought damage to her relationships or set her back, were opportunities that she missed saying no, even with her own kids, who are a teenager and a toddler. Both are in major developmental phases of their lives so there are a lot of boundary struggles.
She is a gatekeeper who decides how much to let them reach towards independence or to nip it in the bud. You need to know your own boundaries too, so can deal with conversations when they come up. It is a lot of responsibility to tell kids no and it takes a lot of energy to stick to it especially knowing they aren’t’ happy with us. We have to realize we are doing them a great service for later in life.
That makes Julie a good role model and hero to her kids. The goal is for her kids to have a good sense of self and a good moral compass. No is a big part of that and it is critical that you learn to use it.
Having heroes to model themselves after is beneficial to everyone. Julie’s health heroes were her grandparents. One of them had a grand-mal seizure and was told he may never walk again but he persevered and proved them wrong. Her 93-year-old Step-grandmother has a healthy outlook and attitude and stays active. She was blessed with a positive mindset. Julie wants to cultivate that in herself and her clients.
If we aren’t careful, we can figure we are nearing the end and give up. We need to play and learn something new all the time. You don’t have to expedite your own demise. Today you do feel good so don’t waste it.
It is important to know that you are stronger than you think you are. It is all in your mind. Look for health heroes who don’t fit the typical stereotypes that the media is trying to sell.
You may think you want to be like the models you see in print and on tv. But they must weigh a certain amount, be a specific height and walk a certain way to sell products and make others want to be like them. That can be damaging to their mental and physical health. Instead, look for health heroes in longevity. Break health myths.
Julie’s advice: believe you belong here, find your whole self. There is more to you than eating, more to you than moving, more than your job. Reserve some time energy and money for yourself. You are worth it. The healthier and happier you are, the healthier and happier the people around you will be. It will strengthen your relationships and ripple outward.
Resources:
IG: @happyfitcamper
https://www.instagram.com/tv/CHwSmgbpfj6/?igshid=9sb1zgybl3jl
Boundaries Book:
https://www.amazon.com/Boundaries-Updated-Expanded-When-Control/dp/0310351804/ref=sr_1_3?crid=QEMAM5BG8QSF&dchild=1&keywords=boundaries+book&qid=1606435816&sprefix=bounda%2Caps%2C488&sr=8-3
HomeFit Personal Training:
IG: @homefitUSA
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
IG: @houselifestyles
Whether you are an elite athlete, a PTA mom who runs marathons or a grandparent who plays on the floor with their grandchildren, you are subject to injuries which limit your mobility. You can seek treatment through physical therapy or even surgery, if needed, to eliminate your pain. But you come out of that treatment in the same shape you were in when the injury occurred. Doug Bertram, founder and CEO of Structural Elements®, has developed a new approach to treating orthopedic problems. His orthopedic wellness clinics focus on prevention of injury, joint preservation and training a body to function optimally. Practitioners in his clinics are like engineers who evaluate the safety of a bridge before cars can drive over it. These body engineers not only fix issues as they arise but can find deterioration of a joint before an injury occurs by looking for mechanical compromise or weakness. When you come to them in pain, they don’t focus just on getting rid of your symptoms. They focus on retraining your body so the same injury doesn’t happen again or lead to new injuries. Success should be measured by the ability to get back to a heathy active lifestyle.
The Structural Element clinics are made up of chiropractors, physical therapists, acupuncturists and massage therapists. They all use different tools in the scope of their practice, but they look at the body through a similar lens and see it as one whole functioning unit. If someone has an issue with a specific area such as a knee, they look at the body from the ground up and the head down, finding and treating the areas that are affecting the knee.
Each person’s body has a unique optimal position. There is a balance point that makes it function efficiently. As a way to understand this consider tuning a piano. If it was tuned to perfect mathematical harmonics, it would sound terrible because it did not take in factors such as wood hydration, temperature or humidity which all affect the sound. Tuners have to take all those variables into account when creating the perfect sound. With the body, care has to be taken to evaluate each individual’s unique body and circumstances and make changes accordingly.
The big picture is posture.
Even though everyone is different, there is one area that needs attention in almost everyone. That is posture. Most people have a significant inefficiency in how they use their muscles. They use their big muscles, known as prime movers, to stabilize their posture causing numerous compensations and changes in connective tissues. They are working too hard just to stay up. With treatment to fix things like rotations or misalignments and training to keep their head back and open their shoulders, people can get their balance back. Then their prime mover muscles can focus on moving. Everyone can benefit by starting there.
An exercise given to almost every patient to benefit their posture:
Lay flat on your back on floor with knees bent, feet flat.
Tuck chin to the back of your neck.
Do a single pelvic tilt so your back is flat on floor.
Put your palms face up with arms at a 45-degree angle to the side.
Lay there 3 minutes doing deep abdominal breaths.
When you inhale, push your abdomen toward the ceiling to get good diaphragmatic movement. This is important because the diaphragm connects where the hip flexors connect. Hip flexors are chronically shortened muscles due to the amount of sitting we do and there is a direct correlation between them and the ability of the diaphragm to move properly. Lying flat on your back for three minutes and doing deep belly breathing exercise frees up the diaphragm to move.
Structural Elements® clinics are Direct Pay. They do not contract with insurance companies because they dictate the number of visits and which specific body part can be worked on. Instead, their contract is with you, the patient. They will evaluate your problem and use their judgement to treat you with the care you need. With insurance if you came in with knee pain, they have to treat the knee, not the underlying problem. Because they are not limited by insurance specifications, they can evaluate the whole body to determine what other parts add to the issue. They fix the structure, balance the body and retrain it.
Doug has developed the Structural Elements® system of orthopedic wellness clinics that focuses on delivering treatment engineered to speed healing, decrease pain, improve athletic performance and overall wellness. He has also developed a technique for training new practitioners and has begun franchising the Structural Elements® system.
His passion is mentoring and educating people to bring the best modalities to the forefront, giving practitioners the ability to decrease their patients time spent healing and increase the time spent living an active lifestyle.
Resources:
https://www.facebook.com/structural.elements
https://www.instagram.com/structuralelements/
https://www.linkedin.com/company/structural-elements
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
As we usher in another holiday season, most of us would agree that there are many roadblocks and barriers just waiting to detour us on our road to being healthy. I reached out to a dietitian friend of mine to give you her tips for navigating through the holidays without setting yourself up for failure. Karah Stanley, is a registered and licensed dietitian, specializing in weight management and bariatric surgery. We share a love for educating people on nutrition and healthy habits to help them reach their goals. We live through various health topics first-hand with our clients. We understand what the common barriers and frustrations are as well where our clients have had success before. We can help you plan ahead to avoid those pitfalls.
By the end of October most people have adjusted to the new protocols for school, sports, activities, etc. that are required due to the pandemic. They have developed some sort or routine. Then the holidays hit and throw a wrench in it. Schedules get interrupted. They get less sleep, go to more parties, travel, and are inundated with never-ending goodies. It is the perfect storm against sticking to habits. But if you slow down for a minute and take a deep breath, you can push away some of that holiday anxiety with Karah’s tips on handling the challenges ahead, to prepare you for what is to come and make it go as smoothly as possible.
Karah’s tips to navigate that perfect storm:
Practice
There is still time to get set up before the hard times hit. Make meal plans. Have healthy choices on hand so you don’t stop at the drive through. Being able to reach for a low-fat cheese stick or apple is empowering.
Hydration
Staying hydrated is the key. Many times, people mistake thirst for hunger. They eat something, when simply drinking water would have satisfied them. People have become flavor junkies. They get bored with water or they don’t like the taste of tap water. They can punch it up to give it flavor without adding calories. There are products out there like True Lemon that have no sugar but infuse your water with flavor.
Sleep
When you don’t get enough sleep, you feel like you need to keep eating to give yourself energy. You don’t feel like exercising or planning a meal. It sets a bad tone for the day. A 15-minute power nap or just shutting your eyes for a little while can help.
Patience
Be patient. It is a process. It won’t happen overnight. Shut down negative self-talk. It is bullying yourself and is very damaging. We should make sure we don’t talk to ourselves in a way we would never talk to someone else.
Remember
Every day might not be good but there is some good in every day.
Your journey is not supposed to perfect, but there are wins within each day. Get rid of black or white thinking.
Karah wishes people could embrace the fact that living a healthy lifestyle takes time and you will make mistakes, but planning is key. If you get too hungry you will make a bad choice. Be flexible but prepared. Fit in fitness where you can. A 10-minute walk in sunshine can reset your mind and get you away from family drama and food. Have a person you can reach out to who wants the same thing but doesn’t want to do it alone. Get a walking buddy. Set your own goals and each work towards a personal best.
Drink more water, less alcohol.
Plan your alcohol and plan not to overindulge. Alcohol is toxic so your body wants it out of its system as quickly as possible. It processes that before food, so your body has more time to absorb calories. Drinking is not conducive to weight loss. It is an indulgence so treat it as one and plan for it.
Don’t fall into the trap of “Forget it till next year”. The weight you gain will stay with you. Over the years it builds up and you will be at a greater risk for heart disease, cancer and other maladies.
50 ways to sooth yourself without food. Dr. Susan Albers
When struggling with emotional eating the book helps. It helps you occupy your mind when you aren’t really hungry.
Resources:
https://www.amazon.com/Ways-Soothe-Yourself-Without-Food/dp/1572246766/ref=sr_1_2?crid=25SQ0APDZZZE1&dchild=1&keywords=50+ways+to+soothe+yourself+without+food&qid=1605203850&sprefix=50+ways+to+sooth+%2Caps%2C257&sr=8-2
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
Once again, I have gained insight from a source far removed from food and fitness, that speaks directly to our journey to a healthy lifestyle. A marketing podcast called Smart Passive Income with Pat Flynn discussed terrible traps entrepreneurs fall into. Those traps transfer right into the health and fitness world.
Knowledge is power! Insight is power! If you know the trap is there you can plan to avoid or overcome it.
Trap 1: Expecting fast results.
In today’s society we have become accustomed to getting everything fast, from our drive through cheeseburger to our internet. Therefore, we expect that losing weight and getting healthy will be just as fast. The problem with this trap is the disappointment we feel when we don’t get the expected results quickly. It is enough to make us throw up our hands and give up. If we could have just settled into the process, the results would have come. The magic happens when the process is slow and steady.
Trap 2: Putting your own personal bias into the health and fitness plan.
Weight loss is never a one-size-fits-all journey. Each person has their own specific needs which change along with their life circumstances. Expecting to get results by following what works for someone else or what worked for you at a different stage of your life, is setting yourself up for disappointment. If you can remove the bias of what you think you “should” be doing, it opens up mental space to get creative and think through new ideas that could fit today’s version of you.
Trap 3: Too much time overthinking what it takes for success.
With access to the internet and social media only a fingertip away you can get in over your head researching diets, health plans, medical breakthroughs, etc. Information overload can leave you anxious and confused about where to start. The simple answer is to start at the very beginning.
Monitor your food intake with a food diary, so you have a visual of what is going in your mouth in a day. Wear a pedometer to gauge your movement. Take inventory of your medical/emotional needs and make appointments as necessary. Are you in a good spot emotionally? If not, schedule a therapy appointment. Set up yearly doctor appointments and lab draws. By starting with those basics, you will begin to feel the flow of good movement and insight. Then you can start making small tweaks like increasing or varying your movement or adjusting portion sizes and snack habits. You will see progress.
Trap 4: Doing actions just for the calorie burn:
Being healthy involves much more than counting calories. An intense spinning workout may burn a lot of calories but that may not be what your body needs. On any given day you might need the mental stimulation & stress relief from a walk more than you need the calorie burn. Increased energy from choosing a salad for dinner (even if it doesn’t have light dressing) might do more for you than choosing a portioned/calorie controlled hot pretzel that will leave you hungry within hours, carb loaded and sleepy. You have to find other motivating factors that will leave you fighting for your health. Weight loss will fall into place once you can buy into all the other amazing benefits of movement and food choices.
Trap 5: Distractions that continue to get in your way; aka Squirrel Syndrome.
We are pros at letting distractions like social media, TV, or even house cleaning quickly fill our time, leaving us feeling time deprived. The reality is that we just need to re-organize it. Set rules for yourself to get your important tasks finished before you jump on social media. Just a quick check-in can lead you down a time-sucking path leaving you with no time for exercise, meditation or healthy meal prep. Even daily housekeeping chores can be a time-suck and you may need to relax your standards or get help from other family members.
Trap 6: Not asking for help.
We are surrounded by people and professionals who are ready to help us on our health journey, but we need to take the first step and ask! We may be able to do it on our own but asking for help accelerates the process.
I am going to break from Trap # 6 right now and ask for your help to spread the word about an exciting opportunity.
Our Direction Not Perfection Community is going to have its very own membership! We have officially named this the Power House Membership – in this house we thrive, not just survive… in this house we lift each other up and in this house we offer permission to keep your eyes on your own paper and follow your own path to health and happiness.
Our doors officially open January 1st of 2021, HOWEVER we are accepting early enrollment for our founding members at a rock bottom price of $25/month… once the doors open our cost will go up to $59.99. I am leaning into our founding members to help build this membership into exactly what we all need it to be! A quick glimpse into what will be currently offered…
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A monthly meal plan to jump start your ideas and feel refreshed with food choices!!
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Every month will be kicked off with an accountability group – where we all set personal goals and hold each other’s feet to the fire – tons of fun and a fabulous momentum builder into the rest of the month!
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Weekly touchpoints with zoom calls or Facebook live.
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Personalized motivational texts with recipe ideas, quotes and any other way we can think of to cheer you on!
Reach out to me at www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
Have you ever heard yourself say “I’m so glad that I’ve never had to go to a chiropractor. I’ve never been in that terrible car accident or been debilitated by back pain… I guess I’m just lucky so far” BUT what if I told you that although chiropractors can absolutely help with pain, they are also a huge player in preventative care! What if I told you we could ALL benefit from being assessed by a chiropractor! You could view chiropractor appointments as an opportunity for tune ups that will keep our bodies functioning at maximum capacity as we age and want to continue to enjoy our bodies & be our best selves! Today I interview a chiropractor and we discuss topics such as:
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Do you run towards health or run away from pain?
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Ever heard of texting neck… the harmful outcomes that can come from bent over daily habits
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The feeling of Hope… the relief from hearing that years of bad habits can be undone and righted with the right action plan
I am so excited to introduce you to Dr. Dennis Warren. He and his wife’s practice, Generations of Health and Wellness Center, was founded in January of 2006 and serving all of Northwest Arkansas… (a secret little gem, I currently call home). This husband/wife team, Drs. Dennis and Amanda Warren, both are beneficiaries of life-changing chiropractic care; they are graduates of Parker college of Chiropractic in Dallas, texas with certifications in various chiropractic techniques including the Webster Technique which is pregnancy specific, functional medicine and wellness practices. Generations of Health and wellness offer family wellness workshops. The awesome news is that you do not need to live in Arkansas to benefit from these workshops, because due to Covid and a crazy 2020, these workshops will become virtually offered. Dr. Dennis and Amanda believe strongly in empowering the patient with the knowledge, steps and encouragement to actively realize a three-part vision of wellness: Stay active. Eat healthy. Be happy.
Research says sitting with poor posture is the new smoking. People don’t have pain or symptoms, so they don’t think they need a chiropractor. Stress, Bad posture or sports trauma lock up joints and provide improper alignment. If you don’t reverse the damage and get re-aligned, over time, call it 10-20 years… those joints degenerate and cause pain bone spurs, arthritis.
Chiropractic is working to restore posture and correct misalignment for patient needs. It’s important for the patient to be more aware of body ergonomics, work space habits and every day movement. We have to correct bad habits that could have created problem, so that we can fully heal and advance into maintenance mode.
There are issues, such as, text neck that can stem from looking down over your phone (this can happen over our computer or even looking down to read. We need to exercise to stretch muscles, retrain ligaments and not be not one sided in our movements. Misalignment is definitely teamwork to get back on track.
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Ergonomics - get a better desk, maybe a new chair
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Technology – avoiding looking down while we text or work on the computer or even read a book
Running towards health or running away from pain
People are 2.3x more likely to make a positive decision to get care or utilize exercise for health if they are running away from something. If I tell you, your joints will degenerate worse in five years…. if you keep eating this way you will get diabetes like your parent… it becomes more motivating to make healthier choices. We make choices to run away from pain or discomfort, instead of running towards health or pleasure.
If you feel like this podcast did not answer your questions or you wanted to learn so much more… we plan to bring Dr. Warren back onto Direction Not Perfection for a Part 2! You can also check out youtube, Dr. Warren has 80+ videos with amazing content this would be a great place to start asking questions and getting real life tips and answers.
Resources:
www.facebook.com/generationsHWC
http://www.generationshwc.com/
youtube: Denny Warren, D.C.
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
Souvenirs, we buy them when we go on vacation, because we want to bring something home to remind us of the fun we had. There is another type of souvenir that doesn’t cost money to get, but none of us would want it. That would be the souvenirs we get after recovering from a serious illness. Our body may no longer show evidence of disease, but it does have a lot of new issues to remind us of what we went through. They are due to damage the disease caused to our bodies and often to the treatments that were necessary to save our lives such as chemotherapy.
Today I interviewed Molli Monk, a social worker who facilitates support groups for cancer patients after they have finished treatments and are considered cancer free. People with a diagnosis of cancer, or other life-threatening diseases, hope and pray for the words “no evidence of disease”. They are considered to be healed and are now a “survivor”. What they don’t think about is the fact that they are just starting the healing process with the “souvenirs” that the illness and treatments left them: neuropathy, headaches, trouble walking, depression etc.
Support groups can offer help during this time. They used to be limited in attendance by difficulties getting to a group meeting. The Covid virus has opened up many more people to be able to attend meetings because they are now virtual, and you don’t have to leave home to join in.
Patients benefit from the camaraderie found in a group. They realize that others are going through the same thing, they are not alone. They are comforted to find out that other people are also depressed and don’t know why. They aren’t the only ones whose spouse doesn’t understand that they can’t move as quickly as they used to and don’t have the same energy.
If you are uncertain about joining a support group, give it at least three tries. You will get a lot of help not only from the moderator but also from the other people in the group.
During their first meeting after joining a group, most people do little talking. The second time they open up more. By the third time they are feeling that the group is incredibly helpful, and they can talk about things they never talked about before. The moderator is also a source of more information or referrals if there are other issues.
After a serious illness the person will not be the same person they were before in both good and bad ways. This can be hard for those around them to deal with. Therefore, therapy is not just for the recovering patient. It is also for family and even friends who are trying to understand how to relate to the “new” person.
Molli is a happily married mother of three who not only moderates support groups for cancer survivors but also works at The Children’s Hospital in the hematology department. She is part of a multidisciplinary team including doctors, nurses, care managers and social workers like herself along with dietitians, physical therapists or whatever specialist a child might need. As a social worker she assesses the child and parents to see where they may need help. If someone in the household has been laid off or can’t work because of Covid 19 there are resources that she can connect them with. Other questions she asks can also be used to evaluate your children or even adults at home.
Do you feel sad?
Do you feel different?
Is it hard to get up out of bed?
Are you tired?
Do you enjoy the things you used to do?
Is there anything you find enjoyable?
If they have anxiety or depression, they may need a referral to a psychologist or psychiatrist. The psychiatrist can prescribe medication if needed for a short time. Just because they may need help now does not mean they will need it forever.
If your child is not acting like they were, see their primary care doctor for possible referrals.
Molli’s suggestion for you is to do one thing for yourself every day. Whether it is to take a walk, read a book or do an exercise class. You will notice a difference. As Lindsey’s says, fuel your own tank first. It will make you a more patient, nicer mom, wife and friend.
Her best bit of advice is to ask you kids the question, “do you feel loved?” It is such a simple thing and lets them know that there is somebody who loves them.
As homework make plans today to do something for yourself and ask your kids if they feel loved. You will be glad you did.
Resources:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
People on a journey to be healthy and fit often know what they need to do, but for all sorts of reasons they don’t do it. Even those of us who are health professionals fall victim to the many barriers thrown in our path. That is where my accountability groups come into the picture. Each participant receives support and encouragement from the other members and in return, they give their support and insight back to the group. This is both inspiring and motivating for everyone involved.
Today I am going to interview a regular member of my monthly groups, who just happens to be an Occupational Therapist (OT). Jennifer Fitzgerald chose to become an OT rather than a physical therapist (PT) because she is a wholistic person who likes to look at a whole person vs one body part or symptom. She works with body mechanics and functional fitness to get to a root cause and help people learn and improve life skills from feeding and dressing yourself to walking, running or even how you play golf.
Body mechanics involve exercises designed to improve posture, coordination, and stamina. Functional fitness or movement is exercise that trains your muscles to work together and prepare them for daily tasks by simulating common movements you might do at home, at work or in sports. While using various muscles in the upper and lower body at the same time, functional fitness exercises also emphasizes core stability which is a building block of a healthy body. Proper body alignment gives you core strength and you need core strength to have proper body alignment.
Jennifer has worked in every aspect of OT from neonatology to death and dying. She has a degree in General Rehab, a Massage Therapy License and a master’s degree in OT. She is passionate about helping people. Currently her main focus is with kids but being a military spouse with 5 moves in 10 years she has worked with every age in many different settings.
In today’s interview she answers questions and describes the “physiological why” behind her answers.
Thoughts about “virtual school”.
Whether you choose on site or virtual school the issue is not the Corona Virus, it is screen time. In virtual school everything is done looking at a screen on an electronic device. Too much screen time is not good for anyone but especially for those whose brains are still developing. The obvious fact is that if a child is sitting in front of a screen, they are not getting the exercise their body needs. What is not so obvious is what the constant screen time is doing to their brains. The picture on a screen is made up of millions of pixels moving at lightening speed. If you hold your phone camera up to a tv or computer screen you can see the wavering pixels. The brain is processing the pixels at the speed it is receiving them. Kids become accustomed to processing fast moving things so when a teacher stands in front of them, they are bored and lose interest. They crave the fast pace because it is what they are used to. Much of that processing activity occurs in the frontal lobe of the brain which is the behavior center. This could cause unwanted behavior problems. Kids under age 2 shouldn’t be watching screens at all and everyone else should take breaks and get outside, get silly, get fresh air, do brain exercises. Any movement is better than continued staring at a screen.
Should middle school kids be lifting weights?
Before the age of 15 kids shouldn’t be lifting weights heavier than their body. The growth plates in their body can be compressed and damaged. It is okay to use resistance bands and lighter weights. 10 to 12-year -olds in the weight room don’t know where their body is in space (proprioception) so they could throw out a hip or get a back or shoulder injury. If they are taught the correct body mechanics and the appropriate way to exercise and strengthen their core for their age, they can improve their skills and excel at their sports.
Proper movement through the developmental stages is crucial.
Babies need to roll over, sit, crawl, stand up, cruise furniture and then walk independently. Doing that in the appropriate order helps the brain to develop. If you skip some of the steps the brain suffers. When working with stroke patients who have lost many of their abilities it is necessary to start at the beginning with rolling over and go through the full progression because the that’s what the brain needs to develop.
Playing is more than just for fun. Kids need to ride a bike because the reciprocal movement of the legs connects the brain and body. Running and playing tag is important because the start and stop motion helps with critical thinking. It teaches the brain to shift quickly. Hide and go seek causes the brain to process as do simple card games. The whole family should get away from technology and engage in play together to help children’s developing brains.
What about desk ergonomics?
Practice 90/90 sitting. Sit up with your back straight bending at the hips at a 90-degree angle. The knees should go out and bend to the floor at a 90-degree angle. Your shoulders should be over your hips. Sit on a therapy ball or ergonomic pillow for proper pelvis alignment. Place computer so arms don’t rest on desk. They should free float without lifting shoulders up. You can slant the keyboard to get rounded wrist, keep fingers and hands soft like playing piano, Elbows close to 90.
While standing do a pelvic tilt to align your core. Don’t compensate by pulling shoulders back or rounding them forward.
It’s all about your core. Proximal stability gives you distal function. Proximal means close to and distal means far away. So, stability, strength and alignment in your center or core gives you stable function in your arms and legs. It starts at the core and ripples to the whole body.
Why do you need to drink water after you exercise?
Lactic acid builds up in the muscles when you exercise. It is metabolic waste. You need to drink water to flush the metabolic waste out of your system.
How often do I have to do something for muscle memory to kick in?
New habits have to be consistent and concise for 10,000 repetitions over 1 to 6 months. You can expect a change within a few days but not the natural movement obtained by doing lots of repetitions. After you have learned it, to become a master you need to do it more. To rehabilitate from an injury, you need to see a PT for exercises several times a week. However, you need to continue those exercises every day at home, even if for only 10 minutes to get the repetitions needed to create muscle memory and have the new movement be natural. Each repetition helps the brain to process what you need to do. Little by little, a little leads to a lot.
When working with patients from infants to older stroke victims, therapy needs to be done on both sides of the body. If you teach them to roll one direction, you need to teach them to roll the other. You need to train both sides of the brain. Work on muscle memory to both sides of the body to create right brain, left brain connection. The corpus callosum connects the left side of the brain to the right side, each side being known as a hemisphere. The connection allows information to pass between the two halves. Each side of the brain controls movement and feeling in the opposite half of the body. The hemispheres also process information, such as language. Physical coordination and taking in complex information require both sides of the brain to work together. The corpus callosum acts as the connector.
Can OT keep dementia patients out of nursing homes?
Yes, there are simple exercises that dementia patients can do, with assistance as needed, that will help to keep them at home as long as possible. Elderly people with dementia or other debilitating diseases suffer difficulty breathing because of immobility in their rib cage. The rib cage is supposed to expand and contract so by doing the following exercises the rib cage mobility can be increased, allowing easier breathing. At the same time the neurons in the brain are making new connections as the right/left barrier is crossed. For people needing assistance, demonstrate or gently grasp hands and help them move them.
Exercises:
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Clasp hands together and rest them in your lap. As you breathe in through your nose, lift your hands up over your head. As you exhale through your mouth, bring them back down to your lap
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Clasp hands at chest level opening arms up and putting them back together as you inhale through your nose and exhale through your mouth.
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Clasp hands in your lap. Rotate at the waist to touch your left hip with both hands and then go back to the middle. Then rotate and touch your right hip and back to the middle.
Lower body strengthening and bending of legs is important to keep knees moving. Play lively music to move to. John Phillips Sousa marches or similar music are familiar to the elderly and help to facilitate the movement. Music helps to develop the corpus callosum in all ages, which is especially important for dementia patients.
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Chair pushups: Put your hands on the arms of a chair and try to sit up taller to work the upper arm triceps and biceps muscles. If it is safe to do so, practice pushing into a standing position.
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Stand at a counter-top and practice side to side walking.
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March with high knees: sitting in a chair, holding a counter or marching around the room depending on ability. This gives the brain the reciprocal movement it needs similar to riding a bike.
Hopefully, understanding some of the reasons why we do exercises will help you to do them regularly. And of course, for even more motivation you can always join us in an accountability group.
Resources:
www.facebook.com/houselifestyles
www.healthaccountabilitycoach.com
I believe in living a healthy happy life, for myself, my loved ones and future generations who are watching and learning. I put my heart and soul into my accountability groups in the hopes that you will join me on that journey and that together we can meet our goals. It gives me great joy to share an accomplishment that can be directly related to the insights learned and shared in those groups. Today I am helping launch the Wine Loving Vegan with Seafood Exceptions blog, hosted by none other than my mom, Kathy Winderl. She has been a faithful member of my accountability groups from the beginning. She always puts her heart into them by really thinking about the questions I ask and the assignments I give, sharing her thoughts and building discussion among the other members.
Some people become vegan due to concerns about animal’s rights. Mom decided to try a vegan eating plan when she found out that it was possible to avoid medication for extremely high cholesterol if she stuck to a vegan diet. After some experimentation she found she could keep her numbers in control and still take advantage of the wonderful Omega 3 fatty acids in her dearly loved seafood. In one of my accountability groups we worked on defining ourselves so that we stayed true to our health goals. My mom defined herself as a “wine-loving-vegan with seafood exceptions”
She felt so good with this description that she got it printed on a coffee cup and then a wine glass. She loves experimenting with new vegan dishes, (often accompanied by a glass of red wine) and in another accountability group someone suggested she look at the “Oh She Glows” cookbook by Angela Liddon. She fell in love with the cookbook and tried many of the recipes, tweaking a little here and there to fit her likes and the likes of her loved ones. She was so excited about everything she was learning and the foods she was creating that she wanted to share her findings with other people who might be looking for vegan recipes or trying to decide if a vegan lifestyle is for them.
She decided to write a blog. Starting at square one, knowing nothing about blogging, she researched, asked questions and started cooking and documenting the recipes, as she worked her way through Angela Liddon’s cookbook. She had the help of numerous people, especially her husband Fred, as taste tester, the website design skills of Julie Martin of Julie Martin Designs and the labels that got her started made by Kim Winderl, her other daughter, of Label Me Happy Crafts.
The blog starts with 5 of her favorite recipes and she gives details about each one.
Is it vegan and non-vegan friendly?
Is it kid friendly?
How easy is it to prepare?
Do I regularly have the ingredients on hand?
Do I recognize the ingredients, and is it hard to find in the store?
She then tells the different ways she has tweaked it, and any other interesting things she thought about it. She is honest in her blog. This is a flop, this is good. Chicken nugget kid doesn’t like it. She hopes this gives people a chance to be more successful because being vegan can be very expensive and flops are money and time wasters.
Each week she will present 2 new recipes by Friday. Eating healthy can be fun and purposeful and you do not have to be vegan or vegan seeking to appreciate this blog and recipe collection.
One of the constant topics of conversations I have with clients is the importance of celebrating our wins or acknowledging our champagne moments because it’s too easy to work hard and let that victory come and go. I wasn’t going to let that happen with mom! There was too much hard work, time, blood sweat and tears to not have a day to toast with champagne and share her victory with family friends and the world. So, raise your glass of champagne as we toast the launch of the “Wine Loving Vegan with Seafood Exception.
Julie Zolman design. https://www.juliezolmandesign.com/about-me
Etsy: @Labelmehappycrafts
Other Resources:
winelovingvegan.com
healthaccountabilitycoach.com
facebook.com/houselifestyles
As a registered dietitian and personal trainer, people come to me for help on their journey to be healthy and fit. I can give them information on food choices, and exercises and suggest that they read my book Direction Not Perfection, Accountability and Coaching from your Wine-loving Dietitian for in depth informationon the subject. This is definitely a great place to start your journey. However, as I describe in my book, to be truly successful you need to embrace the concept of accountability. You need to know that someone is there to help you set achievable goals. They are interested in your progress and will be waiting to hear how things are going with you so that they can cheer your wins or motivate you when you are struggling. Knowing that someone will be checking in with you helps motivate you to action. That is where my role as an accountability coach comes in.
Accountability is not only important, it is vital. People who lose weight and keep it off are constantly checking in with their chosen person or group of people. I am here for you for one on one coaching. But, for a different experience join one of my accountability groups.
Today I interviewed my mom, Kathy, about her group experiences. She joined me in my first group, several years ago, not really having any idea what she was getting into but willing to help me get started. That was the first of many groups and she loves them and can’t wait for the next one to start. The format has changed through the years. There have been different lengths of time, different focuses, specific tasks and friendly competition for points. We have continued to tweak the format to find the best fit. The format that seems to work best for everyone is a one-week class, starting the first Monday of every month. Just like we tweaked the class format you can tweak your goals to meet your needs at the present time.
Group Details:
-One week long, starting the first Monday in the month.
-Help from me to set SMART Goals for the week. They can be one big goal or several smaller ones. They do not have to be about health or fitness. Achieving goals in any subject helps to create a feeling of accomplishment which carries over to other areas of your life.
-Private Facebook group where you can interact as much or as little as you are comfortable with. I suggest at least commenting daily about how you are doing or posting a picture. It doesn’t have to be of you. Post your smoothie, your bike, your feet on the treadmill, even a beautiful sunrise to start the day. This helps to keep you involved in the group and gives you a chance to see what others are posting. You may find people with the same issues you are having who have suggestions on how to handle them.
-Daily motivational video from me on various topics.
-Fee: only $25 for a week of beautiful accountability, encouragement, ideas, recipes, thoughtful conversation and accomplished goals.
The groups are non-threatening. No one is there to judge other people. Everyone has something they are working on and you can get hints and ideas from the others and also you can share information that you may know, that can help someone else.
Mom has come a long way with the help of the accountability groups. Each time she finds ah-ha moments that really help her and become part of her daily routine. She is a self-declared Vegan with Seafood Exceptions due to health issues and regularly shares delicious recipes with the group. Another group member recommended a Vegan cookbook to her which she fell in love with. Angela Liddon’s Oh She Glows Cookbook. Experimenting with the recipes has led to a new endeavor for her. She is writing a blog, detailing each recipe in the book and the experiences she has with it, as well as pictures of her version of the result. She describes things she liked or didn’t like and ways she tweaked it to substitute ingredients, add meat or to be gluten free so that she can serve it to different members of the family. She even has the blessing of the author who is excited to have her describing the recipes. Her blog will be debuting very soon.
Please join me, mom and other people just like you, who have changes they want to make. See how just a week of accountability can help you reach small goals and give you the momentum to work on those long term goals.
Would you like to improve your problem solving and decision-making skills, increase your creativity and emotional intelligence, all without talking to anyone, taking a class, going online or reading a book? There is a secret ingredient that can do all that. It will give you an edge, a skill set that will expand your insight and help you to improve professionally and/or personally. You can utilize it in the privacy of your own home with only a pencil and paper. I am talking about journaling. A way to take unorganized information out of your head and put it in front of you, where your brain can finally focus and process the information.
Today, I welcome back Andrea Dale, my professional business coach, who joined me November 1, 2019 for Episode 43, “Hike Your Own Hike - in Health”. We discussed Andrea’s take on what I call “Keep your eyes on your own paper”.
The topic for today is journaling.
Andrea is a strong believer in the benefits of putting pencil (or pen) to paper.
“Over time, journaling has improved my ability to achieve my goals, adopt new habits, stay resilient, successfully navigate change and work from my strengths.”
https://www.tothepoint.coach/andrea-dale-blog/2019/5/9/14-ways-to-channel-yoda
Are you, like Andrea, wondering “Why should I journal?” Have you always viewed this more as fluff? Journals look pretty sitting around, but does it actually provide anything more than something fun to do while sipping a cup of coffee? Not satisfied with just her own success with journaling, Andrea looked into the science-based research behind it.
The answer is YES IT MATTERS!
“Writing by hand accesses the thinking side of your brain; so you can bring your analytical and creative sides to your work and life.
A type of journaling called “Expressive Writing” can speed up recovery from physical injury.
Choosing to write about your most challenging issues can increase your self-awareness and help you intentionally focus on what is most important to you.”
https://thebestbrainpossible.com/writing-improves-brain-heal-emotions-health-journaling/
https://www.scientificamerican.com/article/writing-can-help-injuries-heal-faster/
You can get a lot done by writing with your favorite electronic word processor, but it doesn’t have the same effect as actually writing your thoughts long-hand, with pen and paper.
When you put your thoughts on paper, by hand, it turns on the analytical side of your brain.
You can ask yourself “Is this worth my time? Is what I think true? How am I doing today”? You can be honest with yourself. You don’t have to solve anything, but just writing it down can be a source of comfort and security. You don’t have to remember things; you can be more objective, and you can question your thoughts in the privacy of your own journal.
“Catch and Release” is another benefit of journaling. When you are very emotional, angry, sad etc., writing down your thoughts (catching them), expels energy and releases some of the emotion so that you can evaluate the issue at a later time when you are thinking more rationally, without the emotions present. It is a way to vent.
Journaling can be a big help on your weight loss journey also. Tracking what you are eating in journal is helpful and if you also write down what you were feeling when you ate certain things it can help you look back and evaluate what you ate, when and why. You can take away any emotion or judgement and evaluate what you were eating verses how you were feeling.
Journaling is a way to coach yourself. Many journals contain question prompts and you can find an unlimited supply on-line. It can be insightful to choose a prompt, write it on a sticky note and move it to the top of each new page. That way you can write on that question daily and see how your answers change depending on your circumstances.
The insight you gain will be invaluable.
Resources:
www.tothepoint.coach
www.healthaccountabilitycoach.com
www.facebook.com/tothepointcoaching
www.facebook.com/houselifestyles
Meditation, mindfulness, peace, relaxation, gratitude, I hope these terms bring you a content, warm and comforting feeling. In today’s world where everything is uncertain and even scary, we can all benefit from a practice that brings us peace. For many of you the thought of meditation brings to mind a person sitting cross legged with their arms out in a lotus position, chanting to themselves with the goal of emptying their mind. In reality meditation is so much more. It is becoming more aware of where you are and what you’re doing, without becoming overly reactive or overwhelmed by what’s going on around you. Mindfulness meditation gives us a time in our lives when we can suspend judgment and unleash our natural curiosity about the workings of the mind, approaching our experience with warmth and kindness—to ourselves and others. www.mindful.org.
I have heard much about it lately and I have clients who embrace meditation and have found it helps, so I am going to be looking more into the practice. I have been looking into www.mindfulnessexercises.com which is a website containing comprehensive information about mindfulness and offers many free resources for meditation. They also offer scripts which enable a teacher to help you with meditation. Today I am going to walk you through a guided meditation about “Sharing Gratitude. During this session, we will practice a heart-warming technique to foster gratitude and connection.” Join me as I learn about mindfulness and meditation.
Just like Kenny Chesney sings about “The Good Stuff” we too have some “good stuff” here in the Direction Not Perfection realm. I was reminded of this as I was preparing to speak at a health retreat. Looking back through all the content that I have shared since starting this Direction Not Perfection community, I am grateful for the ability to go back and listen to any podcast episode or Facebook Live chat at any time. The subject matter and interviews are packed full of great wisdom and hearing them just once does not do them justice. Every podcast or chat hits people in different ways due to their age, physical abilities, stage of life, family situations and even state of the world. What you may find interesting, but not necessarily relevant one week, may take on whole new meaning as your life changes and evolves.
I wish that I could drop an episode in your lap every day to provide constant inspiration and wisdom!! I am so incredibly proud of the individuals I have interviewed… I learn and grow from all of these amazing people and have come to realize if this podcast is for no one else, it’s for me! I have a wisdom bank that continues to inspire me to grow, do better, learn more and stay up to date with this forever changing and evolving world of health! (it’s a big job for anyone to keep up with and it’s a huge help to pull in all of our resources to keep us at the top of our game!).
Much of the information that I have shared can be summarized in a catch-phrase that reminds us of the topics covered and we can revisit the ones that speak to us strongly in our current situations. Here are just a few that hit especially hard for me.
Episode 76 “be encouraged” with Michael Artberry
We are a product of our thought life
Be the driver of your car, not the passenger
Change is in the show up
Episode 57: “Mind of a Champion” with Trisha Kroll
Reframing failure
Mistake Rituals
Path of Mastery
Living by principles instead of living by circumstances
Life doesn’t get easier we get stronger
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Episode 60: “Debunking the Top 10 Food Myths”
Food myths like “only shop the perimeter of the grocery store”
Food Bullying - Episode 62: “… Is Your Food Surrounded by Guilt”, with Author Michele Payn
Thriving not just surviving - Episode 63: with Health Coach Betsy Holzapfel
It’s a hard no and I’m not sorry - Episode 34: with Elle Katherine
Garbage in garbage out – Episode 78 “seeing the world through rose colored glasses” with personal trainer and health coach Lynda Ratliff
Getting knocked off the habits train by the shoulds of others - Episode 79: “Force of Habit” with Tamsin Astor, Phd
Don’t should on me - Episode 79
Make the hard habits hard and the healthy habits easy
Understanding our rational, emotional and wise mind – Episode 45: Let’s talk emotional eating with clinical psychologist Dr. Laurie Little
Success leaves clues – Episode 35: with Coach, personal trainer, professional motivational speaker, Sommer Tucker
Resources:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
Whack-a-mole is an arcade game popular with kids (and their parents). They start out, mallet in hand, joyfully whacking each rodent as it pops up in a random position. The more moles you whack, the faster they start to pop up, until the whacker is practically popping a vein trying to get them all. Does this ever resemble your life? Wham, one project successfully in the books. Wham, you handled that hardship. Wham you wacked that item off your list. But as you wipe your brow with relief for those accomplishments, twice as many issues pop up needing your attention. Let’s take our big squishy hammer today and tune in as I provide some tips and insight on how to affectively beat this game!
Some people thrive under pressure and think the whack-a-mole game of life is almost fun. It keeps life interesting. On the other hand, for most individuals it is stressful.
They believe that once they get that one big project underway, it will be smooth sailing at work. Or once they reach their goal weight, they will settle into maintenance mode. They make their plans around what they expect will happen. Wham, wham, those things are taken care of and they can sit back, relax and enjoy smooth sailing. But, like the moles in the arcade game, as soon as they think they got them all more and more pop up. This leads to harsh and frustrating disappointments.
The game “Whack-a-mole” became popular and so many people related it to their lifestyles that the term now appears in dictionaries. It denotes a repetitious and futile task: each time a task is finished, or a problem is dealt with, another task/problem appears elsewhere. Sick kids, surprise guests or goodies, Illness and financial difficulties are just a few of the issues that can pop up just as you thought you had everything figured out.
New issues will continually pop up but there are things you can do to lessen their impact on your life. Below are some tangible tips to make the most out of your day, keep your mind in a good place and feel like you have some control over your circumstances!
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Expect the unexpected.
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Under promise and over deliver for yourself.
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Always have backup plans.
Next Week is the first Monday in September and will be the ninth week-long, accountability group this year. They have been a huge success and have led me to the idea to develop a monthly membership. I want a community home for all of us where we can start the month with a week of group accountability to prioritize goals that will help build momentum for a healthy month! I want more time with everyone that is pertinent to what you need!! I will hold a weekly question and answer session over Zoom where we can be face-to-face getting your questions answered or frustrations vented out! You will have access to courses that will help propel you forward in your health journey and constant accountability from your own private membership group! Will you help me come up with a name?? Direction Not Perfection has always been my belief and therefore a perfect name for my brand. The new membership group needs a name that is purposeful and embraces the feeling of a place you are comfortable to enter, believing you will find the help you are looking for. I would really LOVE your ideas!!
There has been a core group of followers who have joined many or all of the groups. As I prepare for a January 1 launch of the new membership site, I will look to the members in the remaining monthly groups, for ideas, suggestions and opinions to make sure that I am offering what you need and want. Those of you who transition to the new membership with me or start out at the beginning will be considered founding members and will receive special offers! So, reach out now to join the group starting September 7 and get started with some accountability.
Happy Friday and Cheers to health and happiness!
Resources:
www.facebook.com/houselifestyles
www.healthaccountabilitycoach.com
Remember, as a little kid, asking “why” about everything? Why do I have to make my bed? Why do I have to eat my vegetables? Why do I have to go to school? Or maybe you are a parent and you have to take deep breaths because the “why’s” never stop. It is exhausting and you resort to the answer, “Because I said so”! Kids have an innate ability to question everything without the fear of looking stupid because “everybody already knows that”. There is no question too big or too small and “why” is a natural part of their vocabulary.
When did we stop asking “why”?
In the health and fitness world many people use coaches, trainers, dietitians and physical and occupational therapists to guide them on their journey. They listen to what the professionals tell them to do and are motivated to follow their suggestions because they trust that the pros know what works and what is good for them. They don’t need to know why it works. They are happy accepting the implied “because” and don’t need more than that. That approach doesn’t work for everyone. For some people, knowing that something will help is not enough motivation to keep them working on it. They want more information and to know why something works. Once they understand the reasons why, they are motivated to continue.
Sleep
Most of you have heard that people should get 8 hours of sleep at night. That is a nice goal, but it is often hard to achieve. You may have better motivation to get that shut eye if I tell you why you need it. The correct amount of sleep strengthens the immune system, reduces stress, improves memory, lowers blood pressure, helps to maintain a healthy weight and can put you in a better mood. Knowing that should help motivate you.
Download these informative posters about sleep and paste them up where you can see them for extra motivation.
https://www.healthaccountabilitycoach.com/book-free-resources
The power of sleep
Sleeping early benefits
10 ways sleep affects your body
Why you need sleep
Tips to beat insomnia
Exercise
Fear of doing an exercise wrong, can be enough of a barrier to stop doing the exercises all together! Another barrier can be not understanding what an exercise is doing for us, so why bother. It is difficult to be motivated to do an exercise that appears to have nothing to do with the area we want to work on. Breaking it down to the details can help us to see why we need to do things a certain way and help us to see what we are fighting for and judge our progress.
Food
Eat the rainbow
Here is a review of what our food provides for us. When you hear dietitians tell you to eat the color of the rainbow, here is WHY:
Red Foods: Good for your heart and blood health. They support joint function.
Orange Foods: Help prevent cancer and reduce the risk of heart disease.
Yellow Foods: Are good for your skin, heart, eyes. They improve digestion and your immune system.
Green Foods: Reduce risk of certain cancers like colon cancer, bladder cancer and breast cancer. They are good for your bones, as well as detoxing the body and strengthening your immune system.
Blue and Purple foods: Support the immune system, help with mineral absorption and can improve your memory and brain function, improve skin and even help prevent wrinkles.
White foods: Support immunity and the circulatory system. They can also reduce the risk of cancer, and support healthy bones (got Milk anyone?)
The WHY is motivating!!!! Even as a dietitian, these reminders of why our vast variety of food is so important drastically increases motivation!! Notice I’m not talking about calories here or promised weight loss results by eating these colors. We are retraining our brains to look at food as nourishing and beneficial and not scary! It is fuel to our amazing bodies and healthy fuel makes us run at optimal capacity!!!
Download these informative posters about food and paste them up where you can see them for extra motivation.
https://www.healthaccountabilitycoach.com/book-free-resources
5 Colors of Phytonutrients
The Benefits of Eating the Rainbow
Eat a Rainbow, Benefits of Fruits and Vegetables by Color
Eating a Rainbow is Healthy
You have the ability to impact your health and your fight grows stronger with a more clearly defined WHY!!!
Printouts:
https://www.healthaccountabilitycoach.com/book-free-resources
Resources:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
Whether you are a faithful follower of this Direction Not Perfection podcast or you are tuning in for the first time, you may not know that this podcast stems from my book Direction Not Perfection, Accountability and Coaching from your Wine-loving Dietitian. The bookis the realization of my dream to help individuals with weight and health struggles. It was made possible by encouragement and advice from my business coach Andrea Dale, editing, by my friend Colleen Weinkam and with the guidance and expertise of Braughler Books Hybrid Publishing Company. Today I have the honor of interviewing David Braughler the founder and CEO of Braughler Books. He and his team work with authors, organizations and executives to help them turn their stories and expertise into published books. Without Braughler Books my book would not have happened and this podcast would never have launched. I’m so thankful for David and his amazing company for spurring my dreams into action.
After seeing client after client with the same issues and concerns about their weight and fitness I wanted to reach out to people to let them know they are not alone and there are resources available to help them. I wanted to help them rewrite the rules to what success can look like and teach them that the scale number does not have to be the sole measuring stick that makes or breaks their journey… and so much more. I knew I wanted to get this information out by writing a book, but that was all I knew. David and Braughler Books helped to make my dream a reality. They walked me through everything from having a file on a flash drive to holding my book in my hands. Meeting him in a parking lot with a trunk full of books was better than Christmas.
David’s business is to help people understand that they really can publish a book.
The best part about helping people tell their stories is seeing the look on the author’s face when they see their dreams have come true.
My book is about the importance of accountability and coaching to be healthy and fit. The information, suggestions and ideas that I share transfer over to so much more than health and fitness. I used the help of a book coach to write my book and I so appreciated having her help me through the process. David also utilizes business coaches to help him build his business and he has a group of other small businessmen, his “board” who get together by zoom to commiserate, help each other and hold each other accountable. He believes it is important to have others hold our feet to the fire and to have a different perspective on our progress and wins… even to have others to help us celebrate our wins!! David tells us to approach life with enthusiasm.
The most inspiring, common trait that he can pull from his authors are their “strength & courage”. History will live on, stories will be passed down, generations can be changed because of the work that Braughler books offers. Grandparents and great-grandparents would love to sit and tell their story. The stories can be eye opening. So do not hesitate. Ask them their stories and write them down.
True stories, memoirs and self-help books are just some of the genres that Braughler books publishes. Fiction is another type. They publish books for children and adults. I had the privilege of introducing a teen family member who had written a book for young adults to David and Braughler Books. When David read it, he couldn’t put her story down. Ember’s Dragon, written by my brother-in-law’s niece Emily Tilton, is now available for your reading pleasure through Braughler Books.
David has learned from his authors to approach life with enthusiasm. His enthusiasm makes a difference in both his and other people’s day. Do something that matters. If you are helping other people, it ends up helping you.
Over the last ten years, David has collaborated and worked directly with more than 500 authors on nearly 400 titles. The books range from self-help, faith based and children’s books to memoirs, business topics and personal essays. They focus heavily on content, message and story no matter whether the quantity of books ordered is 10, 100 or 1000. Helping you tell your story is what is important.
He’s a frequent speaker at regional and national conferences and is a member of the Independent Book Publishers Association. You can find all of his information at Braughlerbooks.com… including a place to purchase your very own Direction Not Perfection hardback to decorate your coffee table .
Resources:
www.braughlerbooks.com
www.facebook.com/braughlerbooks
www.facebook.com/embersdragons
www.tothepoint.coach
https://www.juliezolmandesign.com/
I love to share podcasts that I find helpful or informative, just as I love it when you share with me the ones that are favorites of yours. You never know when something you hear today might become that “Ah ha” moment that changes your life for the better. That is my hope for you when you tune in to my podcasts. Podcasting was not on my radar until a friend asked if I had listened to Trish Blackwell’s “The Confidence Podcast”. I fell in love not only with Trish and what she had to say but with the idea of podcasting in general. That was the “Ah ha” moment where I felt like I could make a difference and impact the lives of many people by creating a Direction Not Perfection podcast. Today I had the honor of interviewing my podcast hero.
Trish, who is the creator of “The Confidence Podcast” as well as “The Confidence College”was not always a confident person. She is passionate about confidence now because it was a huge struggle in her life. She hid her insecurities by being obsessed with achievement, until she hit rock bottom as a damaged shell of a person. God brought her to a place of healing and freedom and now her mission is to help other women step into confidence and abundance and find freedom from the invisible prison of self-doubt. She wants them to realize that “Transformation comes when we learn to take our thoughts captive and we learn to see ourselves as the victorious, beloved women that God created us to be”.
Being confident, just like being healthy and fit is not a “check the box and be done forever” thing and it does not come overnight. It is a journey that isn’t easy but can be done with a lot of hard work, one step at a time. No matter how many steps you have to take to get to a place of freedom, it doesn’t matter. Every step forward is a step that’s better. Joy Meyers says, “We may not be where we want to be, but we aren’t where we were yesterday”. As we go on that journey, we become freer and have more joy, more peace and more kindness. Celebrate that progress and be encouraged by your successes along the way. You are in a much better place today. Grasp the champagne moments of every win.
On the road to becoming more confident we must realize the importance of repetition. It is okay, it doesn’t make us week. It makes us strong to stick to something and know we are going to fail and pick ourselves back up. Repetition is the gateway to mastery, not 10 times, 10,000 times. Trish learned this teaching herself to kick a soccer ball with her left foot rather than her right. She did it over and over, counting up thousands of kicks and eventually had it down. The same thing can be said about our minds. Trish would get discouraged with how many times it would take her to mentally connect something from her head to her heart. She knew things but couldn’t implement them. For the lesson to sink in she needed to do the hard, emotional work again and again and see the patience she was building and the confidence she was strengthening. The learning she was doing was like kicking a ball a thousand times with her left foot, so she was strong enough to do get back on the field. There was no quick fix. It took time and repetition.
College of Confidence
Trish has created an educational platform containing courses on confidence and life coaching. Live group coaching sessions and a 24-7 forum for support are just a part of what is offered. She wanted coaching to be affordable and accessible. You need coaching more than just once or twice. It is something you will work on your whole life because “every level has a new devil”. There is always a new challenge and you need to learn a new step of confidence to conquer it. When in college you are there to learn. As women we have been raised to think we need to look like we have it all together and know what we are doing. Trish wants to convey to women that they can have more freedom and more confidence if they say, “I actually don’t know what I am doing, but I am here to learn.” The more passionate we can be about learning the more confident we will be. If you learn, you will be growing. If you are growing, you will be going.
An “Ah ha” moment came to Trish while she was running in the Chicago marathon several years ago. She hit a wall and was trying to figure out what pace she had to run to finish the race. Someone on the sidelines held up a sign that read “Forward is a pace”. That changed everything for her. In the best Direction Not Perfection way, she realized that she didn’t need to worry about the perfect pace, she just needed to keep moving forward.
She sees this in coaching when so many people struggle with being behind. They think “I’m not married with a family “or “my business isn’t where I think it should be. I’m not making 6 figures”. They have a mindset of the pace their life should be following. They need to detox imperfection, release the outcome and say it is the process not the outcome. As long as I’m growing, I’m going in the right direction, forward. Direction not Perfection. Give yourself credit for moving forward today. Forward is a pace. That can give you peace in your heart.
http://www.betterhelp.com/confidencepod to get 10%0ff
www.trishblackwell.com
Other Resources:
https://www.juliezolmandesign.com/
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
IG: @houselifestyles
As a registered dietitian I studied the relationships between diet, health and how nutrients affect our bodies. This gives me the knowledge to advise individuals on how to select and prepare healthy food and establish good eating habits. Working one on one with clients is only one path (out of many) that was available to me within my dietetics major.
Today I interviewed a friend and former college roommate who took the same classes but ended up with a career in the corporate world. Adelaide uses her knowledge and expertise working in nutrition communications for a communications marketing agency. She finds this field energizing and her favorite part is designing ways to engage and motivate different audiences effectively.
Her clients are not individuals but brands and companies who make and sell products and services. Two of her primary clients make healthy food. Their product is already nutritious, and it is her job to come up with a marketing strategy to educate families about what is in the product and how to incorporate it into a healthy diet and a healthy meal.
The same passion for health and nutrition took us down different paths but our end goal is still the same, helping you live a healthy lifestyle that will benefit you, your children and future generations.
Covid 19 becomes the topic in many conversations so today I discussed how it has affected Adelaide and her thoughts on the subject.
During the initial lock down she realized, along with many of us, that she could not do everything. As an employee (working from home) she was too distracted, she is a terrible teacher and didn’t have the patience to be a good parent. She had to simplify their lives and prioritize her family’s well-being. Family connection, when you can’t connect with others, has a big benefit, so she has created a tradition to shut down at 5 or 6 o’clock and have family time.
Globally, this generation of kids will be defined by what Covid 19 has done and their experiences with it. They will grow up to be more germaphobes which has good and bad sides. We don’t know about the impact on the immune system. There are benefits of being exposed to some germs to build immunity. If we protect too much, we don’t know how it will affect us. There are positives that will come out of this time too. It is teaching us to be flexible and to have a reset mentality of back to basics and simplicity. We do not need to have constant stimulation. Being bored is okay. Our kids will be stronger for it. It is teaching them to be independent and giving them creativity skills to carry into the future.
Shift your focus and mindset to the opportunities for growth and learning that can come out of this. Take every day to simplify what you are eating and make the best choices you can. They won’t be perfect and that’s okay. As far as fitness, do what you can. The little bit that you can get is better than nothing. Take it day by day and find opportunities to make improvements and learn for the future. We need to be growing, not grumbling.
Resources:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
IG: @houselifestyles
Your G.R.A.S.P Worksheet:
https://www.healthaccountabilitycoach.com/book-free-resources
This is your Direction Not Perfection Talk: Accountability and coaching coming at you from your wine-loving dietitian. Do those last words, wine-loving and dietitian, leave you scratching your head wondering how they go together? That is my point. I need you to know, right from Hello, that I am not perfect. I’m real and I need balance to exist within my personal food and fitness plan and therefore feel passionate about helping you on this journey as well!!!
I poured my heart into writing a book and producing a weekly podcast for over a year and a half to share this passion with you. Looking back at the subjects and content of my book and those 80 podcasts I see a few recurring topics that speak to me so strongly that I pray that I can change your thinking on them. Your life will be better, and your children will see the positive effects and consider that to be normal. I will go to my grave happy, knowing I have done my part to change generational thinking. Tomorrow’s children will thrive, having a full understanding of just 5, game-changing, life-altering concepts.
GRASP
Note takers are game changers so pull out your pen and paper to truly GRASP the importance of these 5 concepts that I am about to lay down at your feet.
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Garbage in, garbage out – Self-Talk plays an enormous role in your success. What you say to yourself, how you treat yourself and how you judge yourself will directly affect how you act. If you talk to yourself in a negative way, you will feel negative and if you feel negative, your actions will be a direct correlation of those negative feelings. Instead, feed yourself with positive talk which will ripple into positive feelings and actions.
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Rewrite the rules to success. Turn away from diet mentality – how do you measure your success? Do your need to change your goals or do you need to change your success measures? It’s important to have a very clear understanding and way of measuring your success. Instead of hoping for the scale to show you if you have succeeded or failed, focus on the non-scale, feel good moments and wins you are accomplishing.
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Accountability is the underpinning of everything that we do. Underpinning means building a strong foundation. Your foundation can always benefit from support. It is not weak to ask for help. It’s one of the strongest things you can do because it brings in consistency and structure.
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Stop chasing someone else’s goals - Keep your eyes on your own paper - are you chasing someone else’s success? You are unique and your health journey needs to be individualized for you. It also needs to be tweaked and assessed often in order to work around life’s constant barriers
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Permission to fail or permission to not be perfect – here comes your Direction Not Perfection part; something has to give! A perfect day of working out, eating healthy and finding “me” time sounds great in theory. But in reality, life finds a way to stick it’s foot out and trip up our best-laid plans. On any given day you can be a great mom, a great wife, a great friend and great employee, but you can’t be all of them on the same day, and that’s okay.
The GRASP acronym can take on several meanings. View it the way it is most helpful to you.
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You may need to GRASP tightly to these recommendations. They represent everything I believe in to achieve success and be the best version of yourself!
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You may need to break free from a GRASP that has been holding you too tightly… a habit or addiction that is not serving you well.
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You might need to GRASP hold of an accountability source to help you navigate your trials and tribulations so that you never fall too far down that mountain of success that you are trying to climb.
Action steps to implement what you have learned.
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Dig into each one of these concepts and journal about your feelings that surface. Do you get an “A ha” feeling that this might really help you? Do you think it is a great idea for others but not for you? Do you think it would never work for anyone? I want you to understand every emotion and feeling that surrounds these concepts.
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Pick one concept to start working on. It will take a ton of work to change your relationship and your feelings around any of these GRASP concepts so choose one that you feel you could work on and focus on that to start.
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Print off the GRASP worksheet that is provided in the show notes and hang it on your bathroom mirror. I want this to be a morning and evening mantra – read through each concept and meditate on how you would like to see yourself embracing (grasping) these incredibly important messages!
Resources:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
IG: @houselifestyles
When the moon is in the Seventh House
And Jupiter aligns with Mars
Then peace will guide the planets
And love will steer the stars.
The 5th dimension said it all the way back in the 60’s. If we wait for just the right time, then everything will fall into place. Well the age of Aquarius didn’t count on the Coronavirus. It is here, it is real, it isn’t going anywhere quickly and it will leave the world different than it was.
And with it, the Coronavirus brings barriers. Everyone has them, but if you asked people to make a list, each person’s list would look different. Except for 2020. Right now, everyone, everywhere has the same barrier on their list in big bold letters, the Coronavirus. It does not affect everyone in the same way, but it is affecting everyone in some way. We are all waiting for life to get back to normal and “When” it does, “Then” we will take care of the things we need to do.
Unfortunately, there is no timeline for when it will end and as we come out the other side of this pandemic, life as we knew it will look different. We will have to adjust to a new normal.
Just as scientists are working to understand the virus and learn how to treat it and defeat it, we need to do the same thing to ourselves. We need to understand how the pandemic is affecting us. There are some people who have actually caught the virus and are dealing with its issues to their health. They need to rely on their valuable doctors for help. For others, we need to search out ways that we can treat and defeat the nonmedical effects that this virus has on our health.
A common phrase I have heard over and over is “When this pandemic is over, Then I will …” you fill in the blank; eat better, exercise more, take time for me, etc. This type of thinking is dangerous because no one knows when the “Then” will come. If we wait till “Then” we may never get to what we want to do at all or, at the very least we will have lost valuable time, missed opportunities and set ourselves up for more difficult times. We need to make the “when” NOW! We have to tackle what we can handle today and not wait for the perfect moment, season of life or stars to align.
Some of the barriers that have arisen due to Covid 19 fall into similar categories.
Fear: People don’t feel safe going to the, gym the store or traveling even if those avenues have been opened up. When this is over, Then I will join a gym, shop for healthy foods or go on vacation.
Time: With children home, parents working from home and in the case of health care workers, extra time spent at work, people don’t have time to do what they want. When this I over and the kids are back in school, Then I will have time to hit the gym, take that class or go on that trip.
Emotions: People are depressed, anxious, nervous, afraid, sad and angry. When this pandemic is over, Then I will be able to see friends and family, I will be happy again. When everything gets back to normal, Then I be able to make decisions again. When everything gets back to normal, Then I will go to that gym because it may be open now but I am not going to wear a mask to work out.
You can work around the When and Then’s and start now to rebuild the healthy lifestyle you have put on the shelf until this is all over, and regain control of your life.
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Keep your thinking “One day at a time” – you cannot worry what tomorrow will bring, the next week or next month. The only thing we can control is how we handle today.
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Focus on the small actions – just like we talk about through every season, topic and podcast… it’s our small daily actions that ultimately lead to success. Little by little, a little becomes a lot.
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Direction Not Perfection. It is nearly impossible to work our way perfectly through a season of life where we don’t know what tomorrow brings. We have to give ourselves grace when a best laid plan has to change… when a perfectly planned day falls apart… the important part is that we have to keep trying.
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Circle of control vs circle of concern – You can control your attitude and enthusiasm, what you buy, where you live, what you read, what you watch.
Then there are areas you worry about, but have zero control of, such as the news, political views of others, natural disasters, wars, weapons, weather, what people think of you. Do not focus on those things. You have to focus on the circle of control.
- Turn your “When” into a “Win”
Autocorrect causes some often-humorous dialogs as it places what it thinks we mean into our texts. This week it corrected what it thought I was trying to say about this podcast. In a text with my assistant I was intending to say that we need to work on our “When and Then” concepts. She was interested in how I was going to discuss the “WIN” and then concepts. Thank you autocorrect for this brilliant closing thought.
If you turn your “When and Then" around and focus on making today work, you get a “Win” and THEN you feel better and are ahead of the game! So,my final tip for you is to turn your W-h-e-n and then into a w-i-n and then.
Resources:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
Not only do I talk the talk, I walk the walk. Today’s podcast is a great example of how I practice what I preach, Direction Not perfection. In a perfect world it would be early in the week. I would be in my quiet, organized office, fine tuning an interview for you to listen to while my children were either in school or on a playdate. My dinner would be cooking in the crockpot getting ready to be served up in my spotless kitchen. But, none of us live in a perfect world. It is Thursday afternoon. You can hear kids laughing and playing in the background along with the sounds of dishes and laundry being done. I am doing this podcast hiding in a bedroom with my puppy in my lap. Well okay, the puppy is usually in my lap. I am on vacation, spending much needed time with my family. Still it was important to me not to miss a week with my podcast, so I am turning to some of my resources for today. I talk often about how important it is to plug positive messages into your head. To help give you an idea of where to find those, I am going to share with you three of my favorite podcasts and let them fill you with positivity while I join my family and create memories.
Jennifer Zumbiel
Families That Stick Togather, Podcast
https://podcasts.apple.com/us/podcast/families-that-stick-togather-trailer/id1518481703?i=1000477925917
“This is REAL life by real families. It’s the place to feel normal and that there really is a better way to slow down and make it all count. We’re your biggest fans in encouraging you to keep building that solid foundation in your strong family even among the real busy. I’m your host, Jennifer Zumbiel, Wife, Mom of four children and creator of Togather Moments™ where we believe meaningful communication can be as simple as peeling a sticker with an intentional conversation starter. Each week we will bring you practical tips and resources on how to connect, interviews on how to find deep meaning through any life-transition, and inspiring fun interviews from families just like you. We understand sometimes all you have are small moments. Let’s make them BIG, friends! Let’s build a community of Families That Stick Togather and know we did well with the Family God made just for us.”
Pastor Stephen Furtick
“Steven Furtick is a pastor, songwriter, & New York Times best-selling author. As founder and lead pastor, he has helped grow the multi-site Elevation Church into a global ministry through online streaming, television, and the music of Elevation Worship. He holds a master of divinity degree from Southern Theological Seminary and is the author of Crash the Chatterbox, Greater, Sun Stand Still, (Un)Qualified, Seven-Mile Miracle. Pastor Steven and Holly live in Charlotte, NC with their two sons, Elijah and Graham, and daughter, Abbey.”
http://elevationchurch.org/
Listen to an excerpt from https://podcasts.apple.com/us/podcast/elevation-with-steven-furtick/id216015753?i=1000472005676
Pastor Furtick discusses getting back to normal after the Coronavirus. You don’t know how much you need normal until you are forced to live without it. What you are praying for now is what you were praying away 2 months ago.
Melissa Joy Dobbins, MS, RD, CDE
Sound Bites Podcast
“Delve into the science, the psychology and the strategies behind good food and nutrition with Melissa, the Guilt-Free RD. She has conversations with experts including researchers, academics, authors, dietitians and more on topics such as healthy diets, weight management, diabetes, agriculture, sustainability and more.
Get credible information to help you make your own, well-informed nutrition decisions based on facts, not fear.”
www.soundbitesrd.com
Listen to an excerpt from her podcast on March 30, 2020 Episode 145
“What you need to know about Coronavirus and food with Dr. Taylor Wallace”
https://podcasts.apple.com/us/podcast/what-you-need-to-know-about-coronavirus-food-dr-taylor/id982530565?i=1000470014246
My Resources:
www.facebook.com/houselifestyles
www.healthaccountabilitycoach.com
Tamsin Astor, PhD, “Your Chief Habit Scientist”, helps busy women organize themselves and connect their life and business vision to their daily habits. She teaches them to reduce stress and feel less overwhelmed by creating good, healthy habits that lead them to the life they want and need.
“Tasmin has trained extensively in psychology & neuroscience, yoga, meditation, Ayurveda, health coaching and executive coaching to create plans to help you navigate from a multi-tasking, low energy, time-deprived existence to one of abundance, nourishment and fun! “ Her book “Force of Habit, Unleash Your Power by Developing Great Habits” was the inspiration for my Podcast #75 where I focused on the three S’s to cultivate habit change. Today I interviewed her personally to delve deeper into the science of habits.
Your Vision
It is important to have a clear vision of what you want your life to be. You need to know your “Why”. Then examine your life with a microscope and a telescope. Is this where you wanted to be right now? Look into your future. Is it going in the direction you want it to? It is up to you to make your life look like you want. Don’t get caught up in the life someone else expects of you based on your sex, race, religion, family, friends, business, etc.
To make your vision a reality, it all comes down to habits. You make 35,000 decisions a day. By creating connections between your daily habits and routines, you can harness the power of your brain to automate many of those decisions, freeing yourself to have time for what you need and want in your life.
Habit change is a series of 3 concentric rings.
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Look at the neuroscience of habits. How does your brain create them, how do you change them? What specific habit are you talking about?
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What is your relationship with this habit? When have you succeeded at having this habit you want? When has this habit felt like it is not part of your life plan.
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How does everyone else interact with you around that habit. When you do habit-changing work, you are changing who you are. You are massively evolving. Your community may no longer be supportive because they can no longer define you due to your behavior change.
External sources are the biggest factors that knock people off of new habits. People telling you this is a habit you should or should not have.
Communication is key to having success with these sources. Share with people why this new habit is important to you. Be proactive and ask for their support.
The 3 S’s of habit change.
Same time
Same place
Sandwich
90 % of self-care actions and over 50% of what we do in a day is habit. Harness that to create new habits by sandwiching it between two already established habits.
Same time:
Time is a good trigger for the habit cycle. The same time every day you will think about it.
Same Place:
Places have energy so create a routine in a particular place. Every time you walk past it you will feel its energy
Sandwich: The neuroscience part, “what fires together, wires together”. Choose two habits that already have a strong consecutive link in your brain and insert the new one between them.
Don’t “Should” on me.
It is easy to create a life based on what other people or society think your life should be or do. “I should be doing this because…”, I am a wife, a mother, female, young or any other description. Women especially take on “should” very deeply leaving them with feelings of guilt. “I’m not doing it right.” You need to shed the external shoulds and dial into what you need and want and what makes you happy. This is not about being selfish.
You are a lighthouse. If you articulate what lights your fire, those boats (relationships, body, etc.) won’t crash on your shore.
Meditation:
Research shows that meditation is valuable to you both physically and emotionally. It helps you better manage your heart rate, blood pressure and sleep. It also fundamentally changes your DNA which helps to boost your immune system.
Meditating is not about having an empty mind, it’s about gently letting go of your thoughts and not following them. You focus on your breathing. When thoughts pop into your mind, label them and let them go, coming back to the breath.
As you go through your day, thoughts pop up and you react to them. Meditation teaches you to stop and create a pause in your reaction, giving yourself time to handle a situation mindfully rather than just reacting.
Resources:
Tamsinastor.as.me
www.tamsinastor.com
www.facebook.com/ktamsinastor
https://tamsinastor.com/2020/03/13/how-to-meditate/
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
In the past two weeks my podcasts have focused on self-talk. What we tell ourselves determines how we feel and how we feel determines how we act.
Not to beat a dead horse but I wanted to bring on one more person who feels strongly about this. Hearing what I truly believe, from a motivational speaker, a psychologist, and now another physical trainer implants in my mind that this is an important issue that affects our physical and mental health and I want to make sure it is implanted in your mind.
I brought back Lynda Ratliff for today’s interview. In Episode 24 I interviewed Lynda, C.O.O. of HomeFit Consulting. HomeFit includes trainers, yoga, nutrition and health coaches who meet you where you are; both in physical location and along your personal fitness journey. In these CoronaVirus times meeting one on one or virtually is especially important to avoid gathering with many others at fitness centers or clubs.
Lynda:
How you see things and what you tell yourself depends on the filters you use. Examples of filters are things that happened in your childhood, things done to you or said to you and/or success you have had. You have a unique layer of filters different from anyone else.
Have you ever been told that your health journey is 80% nutrition and 20% fitness? If you can get the eating under control, then the fitness component will fall into place and provide the rest of the effort needed for success. But Lynda sees a different equation. We should be talking about nutrition, fitness and our mental wellness. Her equation of 50% brain work, 40% nutrition and 10% fitness will help us to get our mind right. Until you do that, the 80 - 20 doesn’t matter.
This is a never-ending conversation that she has with people. Change comes in stages and you will backslide. It is important to redirect and get back on the path. People need to hear this over and over. That doesn’t mean they are failing. It is reinforcement, filling your ears with inspiration.
Garbage in Garbage out.
The negative things you hear, see and read all the time, even (or especially) though it goes through your filters, comes out negative. So instead, fill your mind with positive things.
Lynda sees the world through rose colored glasses. She sees things as good and positive. You may feel like she is over the top on this, but everything is perspective and perception.
This optimistic, positive outlook helped her get through 3 surgeries for cancer and the accompanying treatments. She put on her Christian radio station and got filled with joy on the way into radiation appointments. It became a great, positive experience. That made her healthier. Positive people are healthier people. Her positive outlook rippled beyond herself to the nurses who treated her. They looked forward to her positivity. She was the light in their day.
Lynda is holding a weekend retreat this September. It is sold out to her family and friends, but it will be a pilot program to get feedback for future groups. It will include Yoga, group fitness, circuit and self-defense classes, plus seminars on nutrition, food planning and reading labels. She hopes to pull attendees away from their typical living environment which may not be conducive to changing. They have to get where they want to do things intrinsically. They need to connect with their why. Why do you want to be healthy or maybe why don’t you want to be healthy? The goal is to take you out of your environment and shake you up a little. Life doesn’t have to be like it is. It takes more than a couple of days, but this introduces you to what it could feel like. She hopes to pull in different resources for future groups so watch for information on upcoming groups in 3 to 6 months.
Resources:
www.homefitconsulting.com
Instagram: coach_lynda
Facebook: https://www.facebook.com/lynda.ratliff.71
My Resources:
www.facebook.com/houselifestyles
IG: @houselifestyles
www.healthaccountabilitycoach.com
Today I am excited to bring you an interview with psychologist Amita Ghosh. Amita and I both worked at St. Elizabeth Hospital in the weight management center. Looking to broaden the scope of her counseling to help a larger variety of clients she started Resolve Counseling and Consulting, LLC. She now specializes in Couples Counseling, EMDR for Trauma, Anxiety and Depression, and Weight Loss through Mindfulness. Amita is also a certified yoga instructor and she helps clients with cognitive behavioral and mindfulness techniques.
Make your behaviors your goals.
Being too focused on the prize can make you frustrated. Keep your attention on the path enjoy the journey and the destination.
Goal setting is a delicate balance. You have to have goals, but if you are so focused on “Are we there yet” it will never come fast enough, and you will be disappointed. If you make your behaviors your goals, you will feel like you are reaching them on a daily basis. If you focus on losing weight it won’t come fast enough, but if your goal is to track your food and exercise 3 times a week then you are reaching your goal every day. The weight loss now becomes a side effect. In that process you feel good and positive and encouraged and motivated.
What are your beliefs about yourself?
If you aren’t meeting your goals, think about what got in the way. It could be that your reality at this point in time makes those goals unreachable, so you may need to evaluate and scale down to what is doable. Or it could be a problem with your beliefs. You don’t try because you don’t think it will work, you don’t think you can do it, or you don’t think achieving that goal will get you where you want to be. Your beliefs are the story you have told yourself your whole life, but you can rebuild your belief system and rewrite your story.
Ask yourself “Why do you believe that?” “Where did you hear that? “ Was it from your childhood, your parents, your friends, your spouse? Are you surrounding yourself with people who bring you down or build you up?
If your child or best friend said they didn’t think they could do something, what would you tell them. Saying things that come from your heart and mind helps you to believe them. If you can convince them they can do it, why are you different. You can convince yourself too.
Yoga, a joining of mind, body and spirit.
In the last 10 to 15 years psychologists have come to believe that our emotions are stored in our physical bodies. If you had a trauma you might have pain with no physical cause.
There is a body, mind connection. If you bridge the two you can access your emotions. Yoga is a way to do that. The different poses bring you in or out of your normal self. For example, if you are nervous or anxious around people you bring yourself in to make yourself smaller. Amita helps you practice expansive poses such as Warrior or Tree to make themselves big, physically and mentally. That connects their emotion and cognition and helps them not to shrink into them self. It makes them more comfortable with their presence.
Breathing helps us connect to ourselves.
Your mind is a time traveler, past, present and future. Most of the time you are in the past or future not the present. Breathing is the present moment.
Cognitive behavioral and mindfulness techniques
What we tell ourselves determines how we feel and that determines how we act. Everyone has different reactions to the same trigger. In a fraction of a second each person reacts according to what they tell themselves. When a car slams on its brakes, one person may feel thankful that they were able to stop in time to avoid an accident. The next person may be angry because now they will be late to work. A third person might be having a bad day and get so angry they want to get out and fight. Three different reactions to the same event because of what each person was thinking.
What we tell ourselves determines how we feel and that in turn determines what we do.
In weight loss you may have believed for so long that you aren’t healthy and can’t lose weight so you never can change. You have a built-in mechanism to combat positivity. The first step is insight building. What do you think healthy looks like? Are you trying to look like the people you see in magazines? Is the media telling you that is what you should look like? Rather than measuring your health on photoshopped images, use a different measuring system. Can you run a 5K, do sit ups, cook healthy meals or have good relationships? Don’t measure your health as a number on a scale or tape. Redefine what you think healthy is.
EMDR: Eye Movement Desensitization and Reprocessing
Francine Shapiro was an American psychologist and educator who originated and developed eye movement desensitization and reprocessing, a form of psychotherapy for resolving the symptoms of traumatic and other disturbing life experiences.
When you talk about past trauma you activate one side of your brain. Using EMDR helps the trauma memory and the emotion tied to it dislodge from each other. You still remember the event but don’t have the emotional intensity that goes along with it. It helps you move forward.
8 Weeks to a Mindful You
Join an 8 week-long mindfulness class. Meet virtually, once a week. Class dates will be announced on https://www.facebook.com/consultamita/
Resources:
https://www.consultamita.com/
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
IG: @houselifestyles
Anyone who has listened to me for a while knows that my platform is to help you become the best that you can be . I focus on the health and fitness world. It is encouraging and inspiring to be sought out by a professional motivational speaker because he looks for like- minded people to share his inspiration and reach as many people as possible.
Dynamic Motivational Speaker, Michael Arterberry, talks about:
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What is your why?
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Affirmations
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Silver linings
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Control your thought life
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Change is in your show up
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Changing generations
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No regrets
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How do you want to be remembered?
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Small changes- one slice at a time OR 1/4 lap on a track at a time
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Be the driver of your car, not the passenger
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Shake the dirt
Does any of this sound familiar? Maybe you have heard a few of these words come out of my mouth a time or two?
Michael Arterberry was a disadvantaged child of poverty who was determined to change his life and to help others change theirs. Michael helps his audience understand that it’s not about the destination, but the battles won along the way. He encourages them to hold on and understand that bad doesn’t look bad when there is good in it.
Michael states that people will follow you if you inspire them. He works hard to inspire, lead, encourage, and celebrate the people that come into his life. He always reminds us to …Be Encouraged!
Michael received the 2010 USA Network’s Characters Unite Award for exceptional commitment to combating prejudice and discrimination while increasing tolerance and acceptance within the community. He is also the recipient of the 2014 100 Men of Color Award for leadership in education, government, mentorship, entrepreneurial success and community service.
Most recently, Michael was awarded the EDUCATOR OF THE YEAR AWARD from Y-COP, the Youth Community Outreach Program in Mt. Vernon. Other places to find Michael Arterberry include:
Resources:
www.facebook.com/michael.arterberry
www.facebook.com/YouthVoicesCenter
www.linkedin.com/in/michaelarterberry
www.michaelarterberry.com
Same time, same place, sandwich… Are you already looking to see if it is lunchtime? I’m not talking about food this week. I’m talking about habits. More specifically, I’m talking about a way to leave unhealthy habits behind and add good, healthy practices to your day in a way that they last through the honeymoon phase and become habits that last a lifetime.
Changing a habit is hard. Barriers constantly arise and it always comes back to “how are we going to react to those barriers”. We do not rise to the level of our goals but fall to the levels of our systems. What systems do you have in place?
In my ongoing search to find ways to help clients set up their systems, I came across a book called “Force of Habit - Unleash Your Power by Developing Great Habits, by Tamsin Astor PHD. The theory is that all it takes is the “Three S’s” to cultivate a new habit
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Same time
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Same place
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Sandwich
When you are starting a new habit, you are going to do it at the same time, in the same place and you are going to sandwich the habit in-between two other habits that you do naturally (or come extremely easy to you).
My example: Trying to build ‘me’ time into my day.
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Same Time: Morning
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Same Place: My porch
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Sandwich: My new habit of daily ‘me’-time gets sandwiched between walking the dog (which the dog will always remind me) and the kids waking up.
The bottom line is that the walk needed to become non-optional (no excuses or the puppy has an accident) and then I’m already up so that makes the porch/me-time happen and The kids always start stirring around 7:30, so this becomes the other part of the sandwich that inevitably happens.
Pen to paper time: Think through a specific habit change that you have been contemplating and apply the “Three S” equation to it. Brain dump any ideas and work through them until you find a fit that works.
I always say to” keep your eyes on your own paper”. To clarify that, I mean don’t judge yourself by what others are doing. It is not only okay but smart to notice what other people are doing so that you can get ideas and decide if they are right for you. The author of Force Of Habit emphasizes this by suggesting that you recognize what other people are doing when they are successful with habit change and he simplifies it as a list:
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Replace unhealthy habits with healthy habits
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Have a social support and accountability
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Let go of who you THINK you should be
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Let go to something bigger than yourself (God, the Universe, Collective Energy, etc.)
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Remember that shifts take time, be gentle and kind to yourself especially when there are relapses.
Analyze the list and see what stands out to you. You may find another tool to add to your healthy lifestyle tool chest.
Resources:
www.facebook.com/houselifestyles
www.healthaccountabilitycoach.com
Everyone has different foods that they love, whether they are quarantined at home, back at work, at school or even on vacation. Three categories that come to mind would be sweet foods, salty foods and alcohol. It is possible to satisfy your desire for those favorite tastes without overloading your diet with unhealthy calories. My friend and fellow health coach, Betsy Holzapfel, was the guest on my March 20 Podcast 63, “Thriving Not just Surviving”. She is with me today to discuss small changes you can make to your food choices to be healthier, have fewer calories and still feel full and content.
Sweets:
In any recipe you can substitute zero calorie, natural sweetener such as Stevia for the sugar. Plain white flour has no nutritional value so replace it with almond, coconut or similar flour to get healthy benefits. You may have to try various combinations to find what you like. Your final product will be denser but much healthier with fewer carbs and less sugar.
A few favorite brands:
Lilly’s. Their chocolate chips, bars and treats are made with natural cocoa and sweetened with stevia, not artificial sugars.
Truvia. A plant based, natural sugar made from Stevia.
Smart Sweets. High fiber, zero sugar and zero carb, gummy type candy.
An easy way to find low carb and low sugar recipes is to look at those designed for a Keto diet. You do not have to follow the diet plan, but you can pick and choose recipes that sound good to you to add to your regular diet plan.
Replacing “this with that” will make a difference but you must also practice portion control. Just because something has less sugar or fewer carbs does not mean you can eat as much as you want.
Salty snacks
Chips and salsa are a good option. Especially if you make your own salsa and pair it with a chip such as Beanitos which are made from beans. They taste great and are packed with fiber and protein, plus they have a low glycemic index.
Pre-portioned salted nuts are great if you have the proper serving size. Use pre-packaged nuts so you can’t overdo it.
It is important to know your eating personality. What are you trying to satisfy: portion size, taste or mouth feel (such a s crunchy)? You have to decide that before you can choose a snack. For example; if you think you are seeking salt, but you want quantity, don’t pick nuts. You will eat too many calories trying to satisfy your need.
Alcohol:
All alcohol has calories, but you can minimize those by your choice of mixer or by choosing lite variations.
Vodka and Tequila are lower in calories than other alcohols, so pair them with a low calorie seltzer. For favorites like margaritas, use natural, low calorie sweeteners. Enjoy a lite beer over a regular one and you will save yourself calories.
Enjoy good fats, just watch portion size and eat them at the right time. For example, avocado toast on a healthy piece of bread for breakfast will satisfy you until lunch. The fat of the avocado is higher in calories, but it stays with you, is healthy and contains fiber and protein.
Resources:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
Do not deprive yourself. If that kicks in, you are toast. When choosing what to eat, find something you like that is healthier, and you will eventually crave it, instead of the original. Make sure it is filling enough to satisfy you and leave you content. If you are feeling starved or deprived, you will make emotional choices and have no control over quantity.
As women, we are proud to say that we take care of our husbands, our kids, our homes, our jobs, our churches and many other important things. But if we say we take care of ourselves we feel guilty and selfish. Today I not only give you permission to practice self-care, but I also encourage you to move it to the top of your priority list. You cannot pour from an empty cup, so you need to prioritize self-care to be able to care for others.
Jennifer Zumbiel, of Togather Moments, interviewed me about self-care and how that fits into the Direction Not Perfection mentality. The fit is seamless. Getting proper nutrition and staying fit are a part of taking care of yourself. If you have barriers to self-care, they are also affecting your health. If guilt and fear of being selfish are keeping you from doing something for yourself, consider the question, “Is it helping or hindering my life?”, posed in Famous in Heaven and at Home by Michelle Meyers. If you can answer “helping” than it is important to make time for it in your day. You will know it is right if it “feels well with your soul”. The benefits you get from doing something for you, will ripple into the other parts of your life. You may not see results right away, but you will know it is worth fighting for. Guilt will go away if you can look back and see that the efforts you put into yourself have made you a better person. By taking care of yourself and making yourself the best you can be, you will have energy to pour onto others.
That would give you the opportunity to be a great wife, a great mom, a great friend, a great career woman and/or a great daughter. But remember, you can’t be all of them in the same day. Don’t be afraid to ask for help. We are human, we need grace and love. By letting others know we aren’t perfect and could use their help, we give them a chance to fill their own cup by helping. Ask for help and enjoy the ripple.
The word for the day is “permission”. Think about making it your “word of the year”. Give yourself
Permission to take care of yourself.
Permission to ask for help.
Permission to carve out time in the day for fitness or nutrition.
Permission to be a role model for your kids so they understand self-care.
Permission to not be perfect, or everything to everyone every day.
Permission to slow down.
Ask for help, go for a walk, listen to something fun or positive, give yourself 10 minutes each morning to organize your day and/or meditate. Take time for you. If guilt creeps in throw it back. Choose to do things throughout the day that ultimately “help not hinder” your life because you are fighting to be the best you that you can be.
Resources:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
Life as we knew it came screeching to a halt this year and we have been experiencing what many have referred to as “The Twilight Zone”. Self-isolation, social distancing and quarantine have been the norm. No one is unaffected, although the experience is different for everyone. Some may be alone for the first time while others may be surrounded by family, when their day was normally spent alone. If you are a health care worker on the front lines of the battle, your lives have become even more complicated and exhausting. The one factor that is the same for everyone is that life is different from what it was before. When restrictions are loosened, and things go back to normal, what will normal be? What do we want it to be?
Over the last few months, decision making was done for us. We didn’t have to decide how to divide our time between multiple activities. Weekend plans were chosen for us… stay in with the family. Weekdays were mapped out with work, homeschooling and outside time. There was never a feeling of guilt, wondering if we were overbooking or not dispersing our attention nicely between friends, family and kids.
As we move forward, it is important not to take this time lightly. We were given a glimpse into how life could be at one end of the extreme and it’s up to us to decide how to reinvent ourselves and merge the before and after. As quarantine restrictions are slowly lifted, we need to evaluate what we learned as we were forced to isolate at home. We need to be intentional and protect our valuable time by deciding what we definitely want to carve out time for and what has to go for now or possibly for good.
To help you with those decisions, write down every way that your life has changed since the quarantine. Everyone’s list will look different and should contain both positive and negative changes.
For example:
1: Eating dinner as a family every night
2: Stress due to not connecting with loved ones.
3: and so on
Circle or highlight the changes that made you feel good. Try to carve out time for those things.
Next write down all the things that were taking up your time before the Corona Virus disrupted life.
For example:
1: Select soccer with weekend travel
2: Grocery shopping
3: and so on
Now, highlight what felt good, what brought you joy and really focus on the concept that if it’s not a “heck yes” then it might need to be a “heck no”. Of course, there will be things on your list, like work, that aren’t an option to let back in or not but we are the only ones in charge of our schedule and it’s up to us to protect it. Get creative with your schedule, ask for help, block out time on your calendar for family time so you don’t overschedule, learn to say no.
Write down your “Pie in the Sky” dream week (or day). Know that life will never look like this but at least you will know what you are fighting for within your day. Then when something comes up it becomes clearer whether to allow it to go on your calendar.
You can control much of what comes back into your life so make your decisions intentionally, remembering what brings you joy.
Resources:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
Being active is key to living a healthy lifestyle. In order to stay active, we need to take care of our bodies. We all occasionally suffer injuries ranging from minor inconveniences all the way to severe, life changing incidents.
Today I interviewed Athletic Trainer, Erin Lewis. She works with collegiate athletes at Mount Saint Joseph University as well as private clients at Cincinnati Sports Club. Erin’s education and training enable her to focus on rehabilitating patients who are recovering from injury. She is able to adapt and modify exercises to best meet the needs of each individual. Sometimes that means helping a student athlete see the pros and cons of working for a quick return to sports vs a slower one. The first might enable them to compete in the next season but could leave them with issues and limitations as they age. Taking a slower route to recovery might cause them to miss the next season but they will be able to stay active and moving in the future, providing them with better quality of life.
Erin also works with chronically ill patients, such as those with Fibromyalgia and MS, to give them a better quality of life. Everyone is different in the way a disease affects them so she tailors her training to help them where they are at. Her philosophy is to take it day by day and don’t be afraid to “start low and slow” and build up to what they can tolerate.
Weekend warriors and generally active people often downplay injuries. They ignore small hurts or develop ways to work around them hoping they will go away on their own. They will end up compensating later in life. If it has been several weeks since an injury, you should feel healed. If you don’t, you need to consult a professional like Erin, address the injury and take proper action toward a full recovery, not just a workaround that will one day come back to haunt you. Injuries do not just disappear. They may hide for a while, but they will resurface, possibly affecting a completely different area that has been compromised by your compensation.
There are steps you could be taking to decrease pain or increase limited movement. If you don't know where to start, a primary physician can be a great jump off point for referrals. You need to take time to listen to your body. Just breathe. If you can do that you are living, and you can build from there.
Resources:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
Do you want to be an expert, or do you want to create a hobby? How often do you start something, whether that be a fitness routine, a sport or an instrument and forget to ask yourself what you are fighting for? This makes a huge difference in your expectations and the time you are willing to commit to the endeavor.
If you want to work out to feel better in your day, gain energy, sleep better or decrease depression, studies show that 30 minutes of physical movement, most days of the week will do the trick. But, if you compare yourself to your neighbor, who is training for a marathon, you will think that you are failing by only devoting 30 minutes a day of gentle movement. The end goal is different and therefore the day to day goals look different!
There is no right answer to the question “how good do you want to be?” It just helps us to define the amount of effort that it will take to get where you want to go. This topic comes from my interview today with professional musician, teacher and life changer, Doug Sutton. He has been an incredibly positive influence on my kids love of music and continues to teach them virtually now that we are in Arkansas and in this crazy season of quarantine!
Doug has students of all ages and personalities, starting with those who are there only because their parents make them go. Most have different levels of interest all the way up to people who love music and want to perform on stage. Many want to know how to play but don’t want to put in the practice to make it work. Doug’s expectations aren’t that they be perfect but that they show up to class each week. By doing that, they will eventually see progress. If they show up to their instrument for even a short time daily between classes, they will progress even more. If they put their heart into practicing, they will get the results they want even faster. He tries to find ways to motivate his students to want to get better for themselves.
He can teach them the lessons but after that, everything that happens is totally up to them. They have to decide how far they want to progress. If they want to be really good, they will have to put in the work. It won’t come all at once and it won’t be fast, but each new skill learned will add to what they already know and slowly build them into the musician they want to be.
Resources:
www.facebook.com/PercAce
To be healthy we need to have strong relationships with those close to us. Relationships affect our mental health and our mental health plays right into our physical health. We have to nurture both the physical and the mental aspects of life.
Communication is a key part of the foundation that builds those strong relationships. Most of us have busy lives that have us multi-tasking, running errands and checking electronic devices for short snippets of info from work, friends or family. This lifestyle is not conducive to meaningful conversation. It is often counterproductive when we misinterpret what we think others are thinking, but don’t stop to clear the air. Having meaningful conversations with others is not easy for many people but there is help for those of you who don’t know where to start. You can outsource your communication. That doesn’t mean someone will do the talking for you but there are people who can give you words and conversation starters that will lead you past mundane everyday chit chat and help you to develop meaningful conversations with those close to you.
Last year, in podcast 38, I interviewed Jennifer Zumbiel. She is the creator of Togather™ a dinner table game designed to help families make moments that matter. She is a strong advocate of family mealtimes. As you sit down together for a meal, you can ask the questions on the Togather™ stickers and delve deeper into subjects so your family can grow closer
Today Jennifer and I sat down again to share some of her insight with you.
Our pre-virus world was often chaotic due to different schedules and needs of a family.
Finding the time to have family dinners during that chaos was even harder than knowing how to start conversations when we did find time. Many people are now isolated with their families and the obstacle of finding time is removed. It is the perfect time to reconnect with your spouse and your children and build habits, values and memories that will stay with them into adulthood.
Communicating with depth and meaning may not be your strength. But that does not mean it is a weakness. To learn ways to ask questions that make connections and reveal character in your relationships, lean into other people’s strengths. It will make you stronger. You don’t need to reinvent the wheel. Use resources like Togather™ to get you started and give your family the ability to learn and grow.
Resources:
https://www.facebook.com/TogatherMoments/
www.togathermoments.com
https://www.youtube.com/results?search_query=TogatherMoments
Instagram: @togathermoments
@houselifestyles
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
Accomplishing a goal isn’t just about crossing the finish line, checking off the box, or seeing a specific number on a scale. It is about all the things you do along the way to reach that goal that counts. Focus not only on the big moment, but all the decisions that you make in between the start and finish.
That is the takeaway from my interview with my brother-in-law, Eric. He is a husband, father of two kids and salesman who happens to be a master of backyard cooking. With a grill, a smoker and assistance from his wife Emily for the side dishes, he can feed delicious, BBQ meals to anyone from just his family up to groups of 100 customers. As he feeds people his delicious food, he is empowered by the positive feedback he gets. He also gains the respect and loyalty of his customers and makes new business connections as he goes to the trouble to personally prepare food for them.
The joy of cooking is a skill he acquired after college and it has stuck with him and become natural to him. Together with his wife they produce most meals out of their own kitchen which are almost always healthier than eating out.
Exercising is very important to Eric. His fitness personality is someone who needs to get up very early, retreat to his home workout area, and get it done before anything else. It reduces stress and gets him amped up to take on his day. Feeling great and getting faster and stronger is almost an addiction to him. He loves it and needs it. He also loves the fact that his kids see his dedication and hard work and like to join him in exercising.
Eric strives to focus on the positives in life rather than the negatives. He believes in passing that attitude along to others to give them motivation to do the things they need to do.
Resources:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
In my book “Direction Not Perfection” my goal is to guide you on your journey to a healthier, happier and more fulfilled life. In the first three chapters I attempt to help you find your “why”, “turn away from diet mentality”, and find yourself some accountability. Chapter 4 deals with the question “how do I get started”? “How do I take all of the insight that I have gathered and turn it into positive steps on my journey to better health”? The best way to do that is to set up attainable goals which are also known as SMART goals. This means they are Sustainable, Measurable, Attainable, Realistic and Time oriented. Goals typically fall in one of three categories: food, fitness or behavior. You can choose one main goal and then break it down into several attainable goals. You can also choose a goal in each category. An example of this would be to 1. keep a food log for a few weeks, 2: wear a pedometer and 3: change your beverage habits (increase water or decrease soda). What you choose is up to you. Everyone’s goals will look different.
One person who I interviewed for chapter 4 in my book is my sister-in-law Emily. She joined other friends and family members in the first group challenge that I held several years ago. One of the things that I loved witnessing while we did that family challenge was her self-discovery of her fitness personality. She realized how much she really loved yoga, even hot yoga. Add to that a competitive edge with a challenge and she was in her happy place, eager to work out and check off those boxes saying she did it. We all have fitness personalities and it is much more fun and we feel more committed when we actually like what we are striving for!!
Today I interview Emily again to find out how she is weathering this viral storm and check in on her journey to keep herself and her family healthy. She is blessed to be able to put her substitute teaching job on hold as she homeschools her kids and runs her family while her husband works from their home. In her normal life, as well as during this stay at home time Emily embraces flexibility. She gives herself grace in moments that aren’t going as planned to make things easy, rather than overwhelming.
One key practice that she utilizes is using grab and go items to produce healthy, balanced meals for her family. Fresh made from scratch items might be nice but pre-prepped, frozen or ready to go items are just as healthy. She can pair them with items her grill-master husband has prepared and avoid, often unhealthy, take out.
When I married Emily’s brother Nick, she embraced me as the sister she never had. 20 years later I still feel blessed to call her mine and continue building memories as a family.
Resources:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
I continue to hit the jackpot with my interview guests, this week is with a dear friend and colleague Julie Zolman. Julie is a graphic designer and between my brother-in-law, uncle and Julie… the photography and graphic design of my book “Direction Not Perfection” the cover makes me happy every day! Julie is responsible for the beautiful polished look… Everything Julie touches turns my own version of perfect and unique AND I cannot imagine not having her in my corner to beautify my business and my life!!!
Julie has been a Graphic Designer and Production Artist for 23 years! She works full time as a graphic designer as well as freelancing for several clients with a wide range of projects. Julie has been working from home for several years so she was physically prepared for being quarantined with her husband of twenty-one years and two teenagers. Being mentally prepared is a different story. She has gone through many stages starting with sadness, fear and uncertainty. I could not have been more honored than to hear that Pulling in the things she has learned from Direction Not Perfection” is one of the things that have helped her through these times and given her the strength to not only get through but grow during these new situations.
I’m going to summarize a few things we talked about and have been helping her during this time of uncertainty.
She has written a special prayer on the mirror.
She has a list of positive things to tell herself and one of her go too’s “I am doing my best and it is good enough.
We talked about Having family meals and eating out less.
She and her friends started a “Gratitude Group” and sharing things they are grateful for.
She will have built up some stamina from walking with her buddy and will want to continue walking and trying new exercise endeavors such as yoga.
When the world gets a handle on this virus there will be positive outcomes.
And so much more… this lady is amazing, We wanted to also throw out there that there is a lot of hardship and we are laughing and having fun in the interview BUT we know that life is scary and real right now! We hope you can let your worry ease for a moment and smile with us…. Julie mentions that she sometimes goes over the top trying to be cheerful. There always is good in any situation. Sometimes it takes over the top, fake it till you make it, attitude to get through the day… please enjoy all of her brightness, welcome Julie!!
Resources:
https://www.juliezolmandesign.com/
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
Everyone has favorite foods. They look forward to familiar comfort foods, family favorites, quick grabs, snacks, decadent desserts, local restaurants and holiday specials. Finding out that you have food sensitivities and many of those foods are responsible for your uncomfortable and incapacitating GI issues could bring on feelings of hopelessness and the thought that you will just have to live with your discomfort. This does not have to be the case.
There is hope for those of you who find yourself in this situation. In today’s interview, my sister Kim will describe her journey through this issue. It will give hope to those with food sensitivities and others with different reasons why their food choices may need to change (health reason, weight loss, etc.)
The interview takes you through the process of change, the importance of resources and the expectations of trial and error. You can modify her advice to fit your own dietary needs or give you the boost you need to go grab some professional help when and if needed!
Several years ago, Kim started having severe, digestive issues that were impacting her life in a bad way. She tried self-diagnosing and eliminating various foods from her diet but was not getting anywhere. Through a functional medicine clinic, she went through many tests and scans. It was determined that she had multiple food sensitivities. None of them were life threatening but they made her very uncomfortable and limited her activities. Dairy, gluten, eggs and beef are the main culprits. She has learned how to modify her diet so that she does not suffer.
This is an issue that she cannot cure, but she can manage. It is an ongoing process and through research, trial and error and a willingness to try new things, she has kept her discomfort under control. A plus side is that she dropped weight quickly because much of the excess weight she carried was due to inflammation which subsided when she changed her diet. She has found replacements for many of the staples that are usually on hand. Specialty and now even mainstream stores are carrying items that not only fit into her diet but actually taste good. She keeps a bank of recipes that work for her and is constantly getting new ideas from supportive friends and relatives.
Not everyone is supportive which can create difficulties when eating away from home. When eating out she typically checks out the menu ahead of time, so she knows what to order without making it an issue while in the restaurant. When she goes to a potluck, she takes something that she knows she can eat so she doesn’t have to question the ingredients everyone else used. If that is not possible, she eats before she goes so she doesn’t have to worry.
Kim’s diet is not 100% perfect. But she is leaps and bounds from where she started. Her continuing journey is inspiring and brings hope to others who suffer.
Resources:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
TGIF. Usually Friday marks the end of a busy week at work or school, running errands, transporting kids, keeping appointments, etc. By Friday, everyone is anticipating some down time at home and looking forward to sporting events, date nights, parties and church services to name just a few fun things. Over the course of several weeks it has become difficult to even realize it is Friday. Most people are (hopefully) staying at home and limiting contact with others and all those out and about activities are cancelled until further notice. COVID-19 has turned the world on its end and anything that was “usual” is likely to be changed. Those changes affect all of us differently. For some, life is now at a slower pace, while for others, the pace has ramped up to crazy levels. Many are experiencing stress like they never have before. This is a heavy load to bear and we are all in it together. It will get better, but it is not going to go away quickly. Even when it does, things will probably not be exactly like they were before.
It is easy for those who remain healthy to focus on the many inconveniences and disappointments that we are suffering. For many it is much more than that, as they are dealing with being laid off, not knowing how they will pay their next bill or caring for those who have become sick, or worse, due to this virus. I fully realize that some individuals do not have the luxury to be thinking about if their family is eating around the table together or exercising together. But as your “Wine-Loving Dietitian”, personal trainer and accountability coach I am going to do my part towards helping the world by doing what I do best. I want to give you inspiration to keep healthy habits at the top of your priority list, so you get through this unusual, crazy, difficult time without losing all the beautiful momentum that you have worked so hard to build.
Now is a great time to embrace the Directioning Not Perfectioning mindset. Our barriers have changed and are continuing to change. I love that my kids are home now. They are fun to be around, homeschooling has even been a pleasant surprise, but my kid focus is trumping all… trumping my workouts, my communication time, my client time and podcasting creativity! A huge part of my problem is that I usually get a lot of my inspiration by listening to others through podcasts, sermons, etc… all currently not happening how they used too. I am having to “Direction not Perfection” my way through my days and you can do the same.
We need to give ourselves permission and grace … allowing ourselves to lay our head down at night and be proud because we did the best we could for that day, for these circumstances. We could also take this time to build insight… build gratitude… and strengthen our relationships with those around us.
Surprising Benefits of Being Quarantined:
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More time with family. We can jokingly complain about all being stuck together or we could take this time to pour love onto our family and let them know how much we love them. Pull out the board games, fire up the family TV shows, hit the living room couches and everyone grab your favorite book! My DNP example here is that you don’t have to look like the Brady Bunch or Leave it to Beaver. Your time won’t look perfect, but it will never be wasted. Remember, we are only human and it’s ok if tears or yelling happen because sometimes. that’s just life!
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Dinner can be at the table every night! No sports, no crazy amounts of schoolwork. My DNP part of this is that eating around the table doesn’t necessarily have to be around the table. It could be on the couch (all together). It could be a picnic outside. The food might not be perfectly healthy… the point is, its together and making it happen.
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You now have time for cooking. You can investigate recipes and have fun in the kitchen. The DNP here is not to get caught up in crazy detailed recipes or super healthy recipes… use this time to build the enjoyment of being in the kitchen. You can even pull the kids in to help.
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Walks with the family. The DNP here is that happy movement will look different for everyone! You could call and check on a friend while walking or you could throw in a workout DVD and escape to a different room for some alone time.
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Saving money, catching up on reading, spring cleaning, enjoying kids’ activities online, pets loving all the interaction… and everyone’s lists go on!!
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Create your own list of surprising benefits.
Resources:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
The word “unprecedented” has been used constantly over the last several weeks to describe the virus that has affected the entire world, and the steps that are being taken in an attempt to control it. Unprecedented means “never happened, known or existed previously”.
There is no past experience to help us figure out how to navigate this crisis. The interview I have for you this week fits right into this topic, although I scheduled it long before the Corona Virus became an issue. My lifelong friend Betsy has had some unprecedented problems come up since the beginning of the year. A plumbing disaster requiring moving out of her home for several months paired with major surgery with prolonged recovery, has plunged her and her family of 5 into completely unknown territory. Rather than barely getting through each day she has managed to keep her family moving ahead relatively smoothly. The insight she has developed and the tips she has for anyone going through a crisis can be extremely helpful during this time of global uncertainty.
Betsy is a nutrition coach, seeing private clients in a biweekly, 6-month long weight loss program. She is also a private chef who cooks for other families. Those activities have been put on hold for the time being. Usually she is a type A, organized person, prepped for anything and everything. That was before 2020 rolled in with a vengeance. She has realized that she has had to let go of some of the control she is used to and rely on help from others but there are things she can control.
Here are some of her tips for managing totally new, “unprecedented” situations: These were discussed when she was only dealing with her own family’s personal issues. She now has the added stress of being right in the middle of the worldwide crisis along with the rest of us. But the insight she gathered is just as helpful to all of us who have had our world upended.
Plan, Prioritize and Pair
Plan:
No one can plan specifically when situations are fluid and changing hourly. But you can maintain other planning such as meals and workout times. They may not be your usual but just planning with what is available or doable at the time gets it taken care of.
Prioritize: Decide what the most import things are that need to happen. When planning your day make sure that those things are fit in.
Pairing: When there are several things that need to be done pair them to achieve both at the same time. When supervising children, plan your meals or get them to exercise with you.
Betsy could choose to be super stressed but by keeping up with her routines she can deal with stress or if everything gets totally out of control she destresses with things like exercise to halt the downward spiral that can occur if you throw up your hands and give in to it.
Everyone still needs normal routine, foods, activities and exercise, even if that normal looks a little different. We don’t rise to the level of our goals we fall to the level of our systems. So get your systems in place and we will ride this wave of uncertainty and come out stronger, wiser and ready to make ourselves and our world a better place.
Resources:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
You plan the meals and do the grocery shopping for your family. As you stand in line to check out of your favorite store, with your cart brimming with next week’s meals and snacks, are you trying to hide your purchases, so others don’t judge what your chose? Did you ever stop to wonder how you made the decisions about what went in your cart? Did you research each item, finding out about its quality and nutrition count and how it will help your family?
More than likely you made many of those choices based on the latest trends and fads, what your friends were buying or the fancy packaging with big, bold words that sound great but may be misleading.
Michele Payn :
Michele is an international, award-winning author who brings clarity and common sense to the emotional food conversation. Her background in farming and her extensive research give her the information to break down and clarify some of the widespread confusion and misinformation about the food you buy for you family.
When you are trying to make changes to be healthier, you are especially vulnerable and the most subject to food bullying. you need factual, science-based information to help you get the best quality and most nutritious items
Food Bullying is when other people try to influence your food choices without having solid fact-based reasons. Trends, fads, misinformation and well-meaning friends can all have you second guessing or trying to hide what you are eating because you feel guilty about your food choices.
When you are making nutritional choices for your family, food should be about celebration not condemnation! It is about getting back to basics, nourishment, family traditions, and fueling your body.
Psychologists use Mazlow’s Hierarchy to describe basic human needs. The five-level pyramid is comprised of the following needs from the bottom up: physiological, safety, love and belonging, esteem, and self-actualization.
Physiological needs and safety are at the base. They are biological requirements for survival, food, water and shelter. If those needs are not met, the others don’t matter. Food choices should be about safety and nourishment. Is your food safe? Yes, the US and Canada have very safe food supplies. There are many checks and balances to insure that. Is the food nourishing. There is only one way to tell and that is to look at the nutrition label.
As you move up in the pyramid your basic needs are love, belonging and self-esteem. Bullies prey on your fear of not fitting in. Friends, fads and trends all influence what you buy, with no actual nutritional knowledge. Consumers are manipulated into making food choices by packaging with words that are “Health Halos”. Those are words that look like they mean something important and wonderful but actually have no verifiable information.
If you can’t define it and it is not measurable, words such as “natural” and “healthy”, it is B.S. or Bull Speak.
Unless you are a registered dietitian or a farmer who actually produces food, you are subject to confusing and completely false information about the quality and nutritive value of many of the foods you eat. You should choose what you eat and feed your family based on factual information not the latest trend, fad or scare tactic.
Check out Michele’s website for more in depth information.
https://causematters.com/
Food Truths from Farm to Table: 25 Surprising Ways to Shop and Eat Without Guilt brings clarity to grocery shopping and addresses food marketing myths.
https://causematters.com/foodtruthsbook/
Food Bullying: How to Avoid Buying B.S. looks at the misrepresentation of food and sheds light on bogus nutrition and environmental claims to help people recognize and stand up to food bullies.
https://causematters.com/foodbullying/
More Resources:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
It was time to bring exercise classes back into my life. A gym, close to my grocery store, seemed as good a place to try as any. I walked into Planet Fitness and realized, that I had found the perfect solution to my fitness needs. Their mission statement aligns itself to what I believe, strive for and try to teach you. In short it is “A judgement free zone where a lasting, active lifestyle can be built.”
I was planning to find a few classes where I could blend in and just be one in the middle of a group, to get in a workout. Instead I got what amounts to a personal trainer out on the floor with me and no more than 5 other people. These “classes” come in 30-minute blocks, with titles such as “new member orientation” “lower body”, “design your own program”, “stretch” and so much more. Instead of multiple instructors doing this for the day the gym has one trainer that holds all classes. You can sign up for as many as you like, all at no extra cost.
Welcome to the judgement free zone with Brody Kendrick, the trainer from Planet Fitness who is making my Monday, Wednesday and Friday’s great. Brody has seen 1000’s of members over the last 4 years as he worked his way through college and now as his profession. He embraces the Planet Fitness mission in his work and his home life.
A common reason people give for not joining a gym is that they will pay and never go.
Brody feels bad when people are afraid to join or join and then don’t come in. He knows it can be intimidating so he hopes to be able to engage those people and walk them through getting started or starting again. He wants to point them in the right direction and set them up with a routine. Everyone has to start somewhere. Someone once pointed him in the right direction, and he would like to do the same for you.
Another thing that scares people away from joining is a past bad experience with a trainer or just stories about bad trainers yelling in your face, while you are surrounded by hard core athletes. That is not the case. Brody generally trains a generic population of the common gym goer. He wants you to feel comfortable and to have a good time. He is there to help you count your reps, adjust your seat on the equipment or set up a routine. He holds very small classes to get you started, keep you going and/or teach you something new. Different options are available all week. He is proud of the fact that the people who come in are friendly and having fun. It makes his day easier when he is working with people who are smiling.
Brody’s passion for fitness and healthy living carried over to his family and he wants to give a shout out to the ladies in his life. When his sister asked him to help her lose weight after having twins, his mother and grandmother jumped in to join her and lend their support. They were all intimidated and worried that he would have them doing his body builder workouts. They were pleasantly surprised to find that he had them setting small goals as they worked towards a long-term goal. He showed them what they were capable of. They ended up losing a total of 140 pounds and joined Brody in a half marathon. Many of the habits they learned have stuck with them.
One tool that Brody suggests would be to keep track of your efforts, especially at the beginning. Then when you think you are not progressing you can look back and see the difference. Videotaping yourself occasionally will give you a visual success log.
If you have fallen away from working out, there is no better time to start back than now. You don’t have to go back to the very beginning. Start where you left off. It is like riding a bike. It will come back to you. Take it one day at a time. Remember, progress is a process.
Planet Fitness is located all over the country. Each one has a talented trainer on staff like Brody. Take advantage of all the tools they have to offer at a low cost and wipe away your barriers and negative feelings. It is a great opportunity to be socially held accountable, get a great work out and have a ton of fun!!!
Other Resources:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
Instagram: @houselifestyles
Every time you turn around there is new hype about fad diets, super foods and eating plans; all with glowing reviews about the amazing results you can get if you use them. They may sound good but if those claims are not backed by research, dietitians don’t promote them. We are trained from day one to look for evidence-based research about any claims. Even if it sounds amazing and people are benefiting, we dig deep to find out more about it. We want to see evidence such as who else could be benefiting from it, who it could be harming and what long term results there might be. It is never a simple answer when it comes to nutrition. There are always many layers to investigate.
Today’s interview is with returning guest, Dietitian Lisa Andrews. She has been recognized twice as the Dietitian of the Year by the state of Ohio, so I asked her to address ten of the top food myths.
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Myth: Only Shop the perimeter of the grocery store. Truth: Health foods are found in every area of the store. Read labels. Look for high protein and fiber, low sodium foods. Consider having a dietitian take you on a “grocery tour” to teach you what to look for and avoid.
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Myth: Frozen meals aren’t good for you. Truth: Many frozen meals now come with healthy ingredients and they are portion controlled. They are easy to have on hand for times when you would otherwise go out, order in or settle for whatever is readily available.
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Myth: Frozen fruits and veggies are less healthy than fresh ones. Fact: Most fruits and veggies are frozen within several hours of being picked so they are at the peak of their freshness. Items that you have fresh at home, but will not get to before they go bad, can be frozen to use later, reducing food waste.
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Myth: Several small meals throughout the day are better than 3 large meals. Fact: There is no one eating plan that is right for everyone. Meal timing is dependent on the unique needs of each individual, taking into consideration their hunger, how they feel and their energy requirements.
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Myth: Eating after 6 PM causes weight gain. Fact: What you eat throughout the day and the type of food you consume in the evening, determines whether you gain weight.
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Myth: You should only eat organic foods. Fact: This is a personal choice. Pesticide levels in non-organic food are so low that there is no problem eating them, especially in items with skin or peel that you remove. Buy organic if you like, but don’t feel guilty if you don’t.
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Myth: You shouldn’t eat eggs if you are worried about your cholesterol. Fact: Eggs have good properties in both the white and the yolk. The sides people usually eat with eggs, such as bacon, sausage and cheese, are more harmful to a healthy diet than the eggs so practice moderation in all of them.
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Myth: Avoid all saturated fat. Fact: Try to limit saturated fat to 3 grams or less per serving. Many relatively healthy foods such as natural peanut butter contain saturated fat.
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Myth: Detox diets help to cleanse and remove toxins from your body. Fact: No, they don’t. The liver, kidney and lungs are what removes toxins from your body. Cut out extra calories and take out anything toxic that might be doing harm to your body like processed sugar but make it sustainable to your health. Strange, severely limiting diets, weird teas or similar short-term fixes can cause more harm than good.
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Myth: Drinking coffee is an unhealthy habit. Fact: Coffee has a lot of health benefits. It reduces Parkinson’s, may help with diabetes and gout and is a good source of antioxidants. It is what you put in your coffee that can be unhealthy.
Lisa is the owner of Sound Bites Nutrition. She sells a line of food pun t-shirts. Her book The Healing Gout Cookbook: Anti-Inflammatory Recipes to Lower Uric Acid Levels and Reduce Flares is available to preorder on Amazon. She is passionate about food insecurity and designed a program called People’s Pantry Cincy which provides non-perishable food to individuals in need.
Podcast 18, May 10, 2019: Lisa Andrews, Food Fight Against Inflammation.
lisa@soundbitesnutrition.com
facebook.com/peoplespantrycincy/
https://soundbitesnutrition.com/shop
https://www.facebook.com/soundbitesnutritionllc/
Other Resources:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
When I look for subjects to talk about in my podcasts, I search for topics that are in the news, current fads, seasonal changes and other issues that have an effect on the healthy lifestyle that my listeners are trying to achieve.
When the same issues keep coming up with different people, I know that I have found a good topic to talk about or to pull in interviews with other professionals. I find that when I bring these topics to light everyone can relate to the subject and benefit from helpful information.
This week I have a client who has had a major shift in her life and is suffering with falling back to a difficult stage she thought she had left in the past. She is not handling it well and is, in fact, a “hot mess”, although she will tell you she is FINE. In reality, FINE stands for Freaked out, Insecure, Neurotic and Emotional about her situation. This podcast is about what to do if you find you have slid back to a time when you didn’t have control of your life. But there is a twist to this story. The client who needs help is me! I realized that the best way to handle my situation was to step back and look at it from a different point of view. Looking at it from outside the emotional center of the problem I can objectively and calmly advise myself about how to handle this setback.
As the proud new owner of a two-month old, one-pound puppy, my life has been completely upended. I am back to the newborn stage of no sleep, concern over the welfare of a tiny being that I am responsible for, and messy potty-training issues. This is compounded by the everyday needs of an active family and business. Just like when I had newborn babies, my sleep is much too little and broken up and I feel emotionally unstable. All I can think of is, “How am I back here? I thought I had put this kind of crazy tiredness behind me”.
Although I can use my wise mind and know that this will be much more short-lived than a new baby, it’s hard to see out of this stress and out of the hard moment when I am living in it.
So, this is my advice to my client-self:
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Ask for help.
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Put on your own oxygen mask first! You can’t help others if you haven’t taken care of yourself.
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Take sleep where you can find it.
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Take it one day at a time.
Apply this example to what fits you. If you were to step outside of your body, your life… what would your advice to yourself be?
Today’s episode is also a prime example of the fact that we can’t do everything; “Something Has to Give”. I go into detail about this in chapter 10 of my book, Direction Not Perfection. If you are feeling overwhelmed, check out the book or listen to my Podcast 19, published May 17, 2019, where I discuss the chapter “Something Has to Give”. Remember to put on your own oxygen mask first, and let others know they are allowed to remind you of that.
Resources:
www.facebook.com/houselifestyles
www.healthaccountabilitycoach.com
A habit is a way of behaving that has been repeated so often that it becomes a regular behavior, usually done subconsciously. Have you acquired habits that aren’t helping you on your journey to be healthy and fit, or worse, are hindering you? Are there healthy practices that you would like to become habits?
There are entire books written about habit change, but here are 5 realistic steps to focus on to change an old habit or create a new one.
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Make the hard habits hard and the healthy habits easy: If you want to change a bad habit, make it visually unappealing or taint the satisfaction that you think you are receiving from it by reminding yourself of all the negatives that come from that habit. Leave candy wrappers or beverage cans on the counter so you can see that you have a habit you don’t like. On the other hand, if you want to cultivate a habit, make it so that you don’t have to go out of your way to do it. Prep easy snacks, healthy foods, water bottles or gym clothes so they are readily accessible and easy to grab.
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Practice: Just keep swimming, day after day. Every time we repeat a habit, good or bad, we reinforce it. Picture wagon wheel ruts. That can sound discouraging when we think how long we might have been doing a habit, but it is encouraging when we think that we can carve out new ruts on a new path… the old path never goes away, the new path just becomes easier. You have to have faith in the promise that things are changing.
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Reset ritual: In the course of a day there are moments when things don’t go the way you want. It is important to reset with a word and/or a ritual to physically and mentally change your thinking. Take a deep breath, roll back your shoulders and say a positive affirmation to yourself. Doing this breaks the negative thoughts associated with the moment and replaces it with positive ones. *See below for more details.
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Success log: Don’t just say it, write it down. It is important to give ourselves credit for our efforts no matter how small they may seem. Noticing the things that did go right is a way to reset when things are going wrong.
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Keep visual reminders of why you care. Surround yourself with things you can see; photos of family and friends, inspirational sayings or other reminders of why you want to be healthy. When things are getting tough and you are struggling, you can look around and remember the reasons why you keep trying.
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Ways to design strong, helpful affirmations.
Because positive affirmations are written in the language of the brain, they follow a specific formula.
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Positive affirmations are always in the present tense. Your brain only responds to present tense statements. “I eat healthy foods” rather than “I am going to eat healthy foods”
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Positive affirmations only include positive words. “I pack my lunch” rather than “I won’t get fast food”
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Positive affirmations are spoken as statements of fact and truth. “I am strong” rather than “I can get strong”.
https://blog.mindvalley.com/positive-affirmations/
According to David J. Hellerstein, M.D., a Professor of Clinical Psychiatry at Columbia University, neuroscience now proves that our thoughts can change the structure and function of our brains. By practicing positive thought patterns (affirmations) repetitively, we actually create neuroplasticity in the area of the brain that processes what we are thinking about. Neuroplasticity is the ongoing remodeling of brain structure and function that occurs throughout life.
The key is repetition, so you flood your brain with the positive thought.
More Resources:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
Trisha Kroll, and her husband Alan, own and run “The Difference Maker”, a faith and character based, non-profit organization. Their mission is to make a positive difference in the lives of athletes by training, equipping, and inspiring them, both in sports and life. The principles she follows to train her athletes can be applied to anyone, especially those striving to be fit and healthy.
After playing division one volleyball at the University of Kansas and coaching for almost 20 years, Trisha knows that the mental part of the game is crucial to an athlete's success. It has become her passion to share with athletes what she wishes she would have known as a young competitor. She has learned from some of the best minds in the field of Sport Psychology, has done workshops throughout Colorado and has worked with teams and athletes in a variety of different sports. She is a Positive Performance Mindset Certification Coach and a Visualization Specialist.
Whether you are an elite athlete or a stay-at-home-mom, the playing field is the same. It is the 6-inch space between your ears. To be the best version of yourself you need to not only train physically but mentally as well.
Some key points from the interview
Reframe failure - It’s not what happens but how you remember it. People tend to only see and remember the negative aspects of a game. They think they failed, so their fixed mindset means any growth is stunted. By pointing out the positive aspects that they are overlooking, you can help to reframe their thoughts. Having a growth mindset means exploring what went right over the whole game, as well as areas for growth. Anything that can be worked on can become better.
Mistake rituals - Anticipate failure, plan for it and reframe it, producing growth.
Looking at other people’s Facebook and Instagram feeds can give us unrealistic expectations of perfection. In reality we know there will be failures in every aspect of life. Failure is not bad. It shows us an area we need to work on. If we anticipate failure, we can plan for it, reframe it and learn from it.
When you experience a failure, breathe, say your reset word, and do your reset motion. Our self-talk affects the actions we take afterwards. If we talk bad to our self, we will shut down. If we tell our self positive thoughts, we will bounce back with confidence and move forward.
BRAVe pre-routine: Breath in, Reset, Breath out and Release negative thoughts, Affirm and Visualize. Make an affirmation statement defining attributes you have or would like to have. This is my identity so what should I do next?
Success log – acknowledging your success is empowering. People who struggle with mental toughness have three negative thoughts to every positive thought. The best athletes have the opposite, three positive thoughts to every one negative. Having athletes (or anyone else) tell you three positive things about what they did or how they played helps them have a “growth mindset” so that they feel successful and think about what they can do better next time, not what they did wrong.
Path of Mastery. Work at something; work, work, fail, recover, reframe, get better at it, repeat.
A “fixed mindset” says, I have all the ability I will ever have, so, if I fail, I am a failure. “Growth mindset” says, I can get better at anything I work at. So, if I fail, it highlights something I need to work on. Instead of fearing failure, embrace it, as it shows you what to work on next, to get better.
Living by principles vs living by circumstance – Athletes are under pressure to perform and are often in front of spectators. They need emotional composure. Trisha’s athletes are asked to come up with 4 to 6 principles to live by that are non-negotiable. If emotions get high, they can rely on their principals to make sure they act appropriately. They would think “even though I feel this way, my principal says…” If they are living by circumstance, when something goes wrong, they may throw a water bottle or get mad.
GATE - 4 main principles they want all their athletes to have regardless of circumstances.
Grateful, Attitude, Treat others well, Give your best Effort
Life doesn’t get easier, we get stronger – We don’t get stronger by playing the victim, we get weaker. If I believe life isn’t fair, I will stop trying. If I believe it is in my best interest, I will look for a solution to learn and grow. When we see hard things, not as against us, but as opportunities to grow, we are changing our mindset. Being open to learning and growing can create magical moments we might otherwise never have had.
Fall in love with the process of becoming great, not the outcome. If you don’t enjoy the process you will shut down. Make good mistakes, not the same low confidence mistakes every time. If you aren’t making mistakes you aren’t growing.
Trisha Kroll’s Recommended Reading List:
http://www.mindofachampiontraining.com/pages/booklist
Trisha’s virtual training opportunities:
http://www.mindofachampiontraining.com/pages/oneonone
Other Resources:
www.mindofachampiontraining.com
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
When I say Direction Not Perfection, I am not saying don’t try. I’m not saying don’t give your absolute best or stop striving to be the best version of yourself. There is a huge difference in the words perfection and excellence. I want excellence in your daily life and the only way we are going to keep up the momentum and confidence to keep striving for that excellence is to not be brought down by the expectation of perfection. Excellence is NOT PERFECTION and Perfection is NOT EXCELLENCE…
Our new pastor at New Life Church in Arkansas talked about excellence this week.
More specifically what “Excellence Is Not”
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Being privileged – it’s not having the best, it’s about doing the best with what we have
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Being polished
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Being Perfect – to this I say amen thank goodness I don’t have to be perfect to be excellent
Excellence is different for everyone. A few examples of great habits of excellence are:
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Always give more than expected (have you ever heard the phrase under promise and over deliver… I like that one)
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Always find a solution. It’s easy to complain, much harder to create the solution
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Always learn from others
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Always be on time
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Always be diligent
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Always be prepared
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Always be honest
This is where you can write down your own measures of excellence and have a list as a visual reminder of what you are striving for. Everyone has their own measuring stick for success and if you try to compare yourself to someone else’s measuring stick you will always come up short.
We should be striving for excellence within our day for ourselves as well as for those watching, especially our kids. We become strong role models, we get to be a game changer, a difference maker! We can leave this earth knowing we touched and enhanced a future generation!
Just like our car, our bodies need routine maintenance, especially as they age. Our “check engine” light comes on and we know it is time to fix our routines and make some changes.
That might mean our blood pressure has increased and it is time to watch our sodium intake. Our cholesterol numbers might be high. That tells us it is time to exercise more, decrease saturated fat and increase soluble fiber. If a joint is acting up, it may be time for physical therapy.
Once we get each item under control, the light switches off until another issue pops up and “check engine” appears again. Maintenance is inevitable, no one is going to go through life and aging without needing tweaks to their lifestyle.
This inspiration comes from my father-in-law Ty House.
He has been happily married to his wife, Lita, for more than 40 years. His family and friends are important to him. He is retired but has not slowed down. He stays active as an elected trustee in his home township as well as announcing local high school football and basketball games, walking with friends and playing with his grandchildren.
Ty has always been active. As a young man, he fit in workouts before work and attended activities of his son and daughter. In his 40’s and 50’s, he realized that he wanted to do more than he was doing, but he needed to not push himself quite as much. Now in his 60’s, he has realized that while he still feels like he is 18, he cannot do the things he used to do. But he does not sit back and give up. By surrounding himself with friends of his own age and abilities, he enjoys 3.5 mile walks several days a week as well as lifting weights and working out. He chooses his workout needs to fit his body physically as well as socially. Hanging out with other individuals who share similar fitness needs means he enjoys the experience and does not feel defeated as he would if he was surrounded by young athletes.
When it comes to food, the circumstances are similar. When he was young, he could eat anything and burn it off. As he has aged, his metabolism has changed. While anything still looks good, he is not as hungry as when he was more active. He knows that he needs to be aware of his eating habits or one of those “check engine” lights might just pop up. He is lucky that the women in his life help him focus on eating right.
He has goals that he is fighting for. He treasures his family and dear friends. He wants to be a role model for his grandchildren and dance at their weddings. He wants to participate in life physically, emotionally, mentally and spiritually. He knows whether he is feeling good or not. If his “check engine” light comes on, he looks into it and makes changes so that he can continue to be active. This is important because, besides other advantages, being active 5 days a week for at least 30 minutes per day can decrease dementia by 60%.
Ty is an awesome husband, father, grandfather and friend. His words of wisdom are to check in with yourself.
Are you right with your God?
Are you right with the world?
Are you right with yourself?
Don’t take yourself too seriously. Remember what is important.
Resources:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
Does your mind control you? Does it talk you out of workouts, help you find excuses or compare you to other more successful people? It’s time to take back control. The circumstances we find ourselves in are real. However, we have choices on how we view those circumstances. It is possible to train your mind toward positivity which will ripple into good habits and attainable success!
When we talk about anything that revolves around health and attaining sustainable habits, we have to have the right self-talk and mindset to keep pressing on, hitting the reset button and rising up to the next challenge.
My inspiration for today’s topic comes from a podcast of “The Open Door Sisterhood”. Episode 204, Mental Training for Your Athlete” contains an interview with Trisha Knoll. She and her husband started a non-profit organization called “The Difference Maker”. It’s mission is to make a positive difference in the lives of athletes by training, equipping and inspiring them in sports and in life. As I always say, when I hear amazing content on any topic, I like to show how it crosses over into other facets of life, especially the health and fitness arena.
By changing our self-talk, we can train our mind to be more positive. Below are some areas we can work on.
Fixed Mindset vs Growth Mindset
Example:” I’m not good at this.” vs “What am I missing?” Could I try something else that might give me similar results? The fixed mindset is a statement that shuts down any other thought. The Growth Mindset opens the mind into evaluating and tweaking to make progress.
The power of “Yet”
“Yet” is an extremely powerful word. It means that as of now it hasn’t happened, but it still can!
Controllable vs Uncontrollable
Some things we have control over, such as choosing whether or not to work out because we are tired. Other things are completely out of our control such as missing a workout because of a call from the school about a sick child. Outline your barriers to being healthy and fit. Decide if they are really out of your control or if there are small changes you could make that would make them controllable. If it is really uncontrollable, accept that fact and don’t spend so much energy trying to fix it. Put your time and energy into changing things you do have some control over.
Mistakes refining us vs defining us
Failure is a part of everyone’s life. What if we looked at our failures or mistakes as an opportunity to refine ourselves? We can look back and see what we could have done better or what was actually working and keep that part going rather than letting our mistakes or failures define us.
I have had a lot of failures/mistakes in my career. By persevering and utilizing coaching support, I now have a successful business, have published a book and started podcasting. I have found my happy spot within my career. I was able to move to another state and still maintain my career and happiness by bringing my clients along virtually. All this was possible because rather than being defined by my mistakes I learned from them and refined my approach to my career.
Resources:
https://theopendoorsisterhood.com/podcast/
The Difference Maker Nonprofit: https://thediffvolleyball.com/about-us/
www.facebook.com/houselifestyles
www.healthaccountabilitycoach.com
As an accountability coach I am here to give you inspiration and strength. I fill your tank with positivity and motivation and help you design personal goals to make the behavior and lifestyle changes that you are looking for.
At the same time, I need accountability too. Due to my recent interstate move, my life is crazy and unsettled. Every minute is full trying to put things in order. It seems counterproductive to add another appointment to my already bustling schedule, but that was the best thing for me to do. Taking some of my precious time to chat with my own personal coach enabled me to prioritize and tame my crazy schedule and bring next week, next month and the rest of 2020 into focus.
My coach helped me realize that accountability is the underpinning of everything that we do.
Wikipedia describes underpinning as follows: “Underpinning: a solid foundation laid below ground level to support or strengthen a building. A set of ideas, motives, or devices that justify or form the basis for something”.
Some of my accountability sources through life have been my parents, teachers, training teams and coaches. They have laid a solid foundation that has kept me on my own personalized path to a healthy, happy lifestyle.
In construction or renovation, underpinning is the process of strengthening the foundation of an existing building or other structure. Underpinning may be necessary for a variety of reasons.
If you picture your body as a structure you can see how the same things that are helpful to a building can be helpful to you.
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The original foundation isn't strong or stable enough: Our foundation could always benefit from support. It is not weak to ask for help. It’s one of the strongest things you can do because it brings in consistency and structure.
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The usage of the structure has changed: A college athlete taking on a desk job or a woman having a baby have had their body’s usage changed and they need to change with it. Having a support or accountability system through these changes is extremely helpful
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The properties of the soil supporting the foundation may have changed: Losing a parent, spouse or significant other can change your foundation. External, out of your control things have changed your life and this is a good time to have external accountability or support to cheer on your goals, hopes and failures/successes!
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To increase the depth or load capacity of existing foundations to support the addition of another story to the building: You might be building on in your life; taking on new adventures and responsibilities while still trying to maintain your previous load. You are going to need support if you are expanding and adding an additional story to your building
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It is more economical, due to land price or otherwise, to work on the present structure's foundation than to build a new one: We don’t get the option of building a new structure when ours isn’t working properly. Your health is an investment that is worth it’s weight in gold!!
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Earthquake, flood, drought or other natural causes have caused the structure to move, requiring stabilization of foundation soils and/or footings: Real life happens and there is nothing we can do about it! Natural disasters happen causing our structure to move and need stabilization.
Accountability is the underpinning of everything we do. When we are going through crazy life events, the support of accountability could be the deal breaker on life maintenance. It’s like the secret weapon to battle all that life has to throw at us.
Resources:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
Welcome 2020.
With the thought of the perfect vision 2020 implies, it seems it should be clear how to proceed on our healthy lifestyle journey. Instead the year starts with contradiction for me. It is my most favorite and yet my least favorite time of the year.
The start of a new year is a natural time to open our minds, turn on motivation and give us a needed jump start toward attaining our goals. At the same time, we are inundated with diets, gimmicks, and promises of extreme weight loss. The glossy ads and flashy videos of people who have had success and now look fantastic, have us expecting to quickly have similar results. Anyone going with the slow and steady approach may feel like they are doing it all wrong and that they should jump on the fad diet bandwagon.
The reality is, those fast results through extreme diet or fitness are usually short term. It is hard to maintain new, extreme eating habits and once the initial motivation wears off, the weight starts to creep back to where it was or even higher. Your way of making slow, steady, healthy changes may have seemed wrong when you didn’t get instant results, but it gives you a fighting chance to stay with the plan, not only through January, but all through the year.
A common January theme for churches is to do 21 days of prayer and fasting. The point is to take away something you lean on for comfort such as soda, alcohol, caffeine, social media, etc. so that you lean into your spiritual journey and grow in your faith. I struggle with this concept because I work hard to keep balance in life, eating and movement for my family and my clients. I don’t believe in deprivation or diet mentalities. Explaining this to my kids I encouraged them to add in something positive, such as eat more fruits and vegetables rather than giving something up like chocolate. We will also work in a kid’s devotional book each day.
I understand that it’s not the same, but the end goal of growing in our faith will be met. I commit to some form of faith building daily. I read the bible, listen to a sermon, or read a devotional. I may not technically be doing it right, but I don’t feel like I am doing it wrong.
Doing things right means that our actions fit in our life in a way that our ultimate goal becomes achievable and maintainable; whether that goal deals with our faith, health, career or any other goal. You might not be doing things the way that everyone else seems to be doing them, but your way may work as well. Imagine how much emotional energy could be saved if we allowed ourselves to settle into what works for us and not worry about everyone else!
I want you to walk away from this podcast encouraged to go into 2020 your own way and to do what works best for you and you only. You can use my Monday morning live chat and Friday morning podcast to book end your week with a positive message. Use that time to refocus on your goals and keep health at the top of your priority list.
Journal Questions:
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Choose a word of the year rather than a resolution. By choosing a word you can continue to come back to it and refocus on it. With a resolution, if you fall off the wagon you can feel like you have failed and give up entirely.
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Choose an attainable Food, Fitness and Behavior goal (examples in parentheses)
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Food – I will pack my lunch 4 days a week
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Fitness – I will aim for 10,000 steps on my pedometer daily
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Behavior – I will add in 16 more ounces of water in my day by drinking this before my coffee
Resources:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
Celebrating is on everyone’s mind as we ring in the new year. With that celebrating comes eating and drinking old favorites and new things to try. We strive to feed ourselves and our loved ones food that is not only good for us but also tastes great. Whether celebrating or cooking weekly family meals, planning and cooking are never ending chores that take time and can be stressful, especially if someone in your family has a food allergy.
Today I interviewed Kendra Peterson. We became close friends at Miami University as we both worked towards our degree in Food Science and Nutrition. She is a chef, author, food allergy expert, food photographer and owner of Drizzle Kitchen; a Chicago based, private chef service that focuses on nutritious, allergy friendly foods.
There are many types of reactions to food allergens from relatively mild, such as migraines, to severe, such as anaphylactic shock, which can be fatal. Repeated exposure to any allergen can eventually become a serious problem. Therefore, anyone who has an allergy themselves or a child or loved one with an allergy must be hyper vigilant.
Chef Kendra is committed to making delicious food options accessible regardless of food allergy or health condition. She has a degree in Nutrition and Food Science from Miami University of Ohio and has been working professionally in kitchens since the age of 16. At a young age she was recruited by Williams-Sonoma to open stores and curate culinary programs, followed by three years as a chef-instructor at The Chopping Block - Chicago’s renowned cooking school. In 2008, she launched Drizzle Kitchen, an upscale private chef service for families and individuals who require allergy adaptable cuisine.
Over the years she has gained a lot of attention from media and brands in need of an expert level chef who works exclusively with foods that are creative, delicious and safe for the entire family; whether it’s a food allergy or a severe health condition. In 2018, she penned her first cookbook, Drizzle Kitchen Favorites, Happy Foods for Every Body and Every Allergy. Kendra is committed to collaborating with like-minded brands that want to make eating safe, nutritious and fun for everyone!
Kendra has developed a service that builds recipes and meal plans specific to the needs of her clients, whether they need help with a food allergy, weight loss, medical problem or just time and energy. Her chefs will come to your home to cook meals and teach you how to prepare them yourself. They will do research about the safest restaurants for you to dine at or places to avoid. They will even travel with you to help you experience new foods, and specialties of other cities.
Her team creates recipes that are safe for you, but they also focus on making them taste good by taste testing all their recipes. An allergy friendly food should be good, not good enough. They will work with your doctors, dietitians and trainers to create a holistic approach.
Resources:
https://drizzlekitchen.com/
Drizzle Kitchen Favorites: Happy Foods for Every Body and Every Allergy
https://www.amazon.com/Drizzle-Kitchen-Favorites-Happy-Allergy/dp/0692990011/ref=cm_sw_em_r_dp_dz_w_U_FFDnAbREY8ZTM_tt
https://drizzlekitchen.com/top-8-allergen-free-christmas-menu/
Www.healthaccountabilitycoach.com
www.facebook.com/houselifetsyles
When you talk health and fitness, you cannot use a one-size-fits-all mentality. Just because something works for one person does not mean it will work for you. That is why I try to bring you information from many different sources. Did you cringe and think “that’s not me” when I interviewed an ultra-marathoner, a vegan or someone who recommends fasting? The topic of today’s interview may not be one that you relate to, but I urge you to listen anyway. Hearing how one person found a way that helped her on her journey to be healthy can inspire you to believe that you can find what works for you too.
Lesley talks to us about her struggles starting as a teen who was hiding an eating disorder to a mom who finally realizes that she has value and worth. She does not have to earn it or be ashamed that she is not perfect. She has found peace in the fact that she can hand her burdens to God and he will carry them for her. He is her refuge. She learned that when she is vulnerable with God, shame is released.
She uses a Christian life coach to help her through life’s up and downs. Therapy with a biblical basis and counseling which includes prayer have been so helpful to her that she has gotten a Christian Counselor Certificate and is learning how to help others.
Resources:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
Today I interviewed my Uncle Kevin. He has always had an active life and seldom sat still for any length of time. This fall while doing volunteer work he suffered an injury that would bring his active lifestyle to a screeching halt and sideline him to the couch for the next three months. He is healing and slowly getting back to normal. This injury gave him a lot of time to think. We can all benefit from the insight that he has gained during this forced downtime.
Kevin has been sidelined by major injury several times in his life. His recovery from those injuries took many months and he had to modify the way he did things, both temporarily and permanently. Because he had been thru similar circumstances before, he had an idea of what to expect during his recovery. His self-talk told him “being restricted in movement is not permanent so pull yourself up by your bootstraps and don’t wallow in self-pity.” "This too shall pass". He was able to tell people that, when they asked how he was doing, but he didn’t really believe it. He was saying it because he knew it was what they wanted to hear and what he should believe, but is was a case of “Do what I say, not what I do”. The struggle to believe his self-talk was real.
One of the hardest parts of his recovery was the waiting game. There was no clear-cut vision of his treatment. He was told to sit and let it heal but, if wasn’t healing properly they would do surgery and add a skin graft. This would mean that after several months of sitting and doing nothing he would start over at square one with more months of not moving to let a skin graft heal. Again, he told people this and shared the explanation of why it was the right way to treat it, but inwardly he was frustrated and angry.
He was cleared by the doctors and told he would not need surgery and he could start to move at his own pace. After 3 months of going nowhere but the couch and the bathroom, that was a slow process. With the waiting game over and a positive outlook, his self talk turned around. He realized that inwardly, he did not believe the things he was telling people. He used food to mute his emotions and that, coupled with inactivity caused him to gain weight. The signs of aging that activity had kept in check, also began to show up. If surgery had been necessary, Kevin would have dealt with it and then moved on with his recovery. With a confirmed diagnosis, happily a positive one, he was able to listen to what he said to others and start to believe it. He is excited to do stairs for the first time again, walk around his yard with a cup of coffee and go for a 5-minute bike ride. He will continue to work up to a healthy routine, but it may be different from what it was before.
Life will continually bring us change and that’s not bad, as long as we are aware that our habits will need to change to coincide with our new normal.
Resources:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
The holiday season is in full swing, bringing with it multiple parties, family gatherings and special meals. The tasty temptations are endless. Our energy and will power dwindle through the season and the urge to throw in the towel on health goals is strong! But you can keep the fight alive!
Do not throw in the towel and wait until January 1 to get a fresh start. Rather than using that first of the year motivation to make progress on your goals, you will be doing damage control from December.
Holiday weight gain is not inevitable. Dietitian Brianna Elliott wrote an evidence-based article: “20 Tips to Help You Avoid Weight Gain During the Holiday Season.” Her tips are listed below, in italics, along with my thoughts.
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Be active with family and friends. Activity can help to balance out overeating.
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Snack wisely. Be conscious of your snacks. Food logging can help
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Watch your portion sizes.
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Practice mindful eating. Instead of multitasking be conscious about when, where and how much you are eating.
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Get plenty of sleep. There are many resources and studies detailing why sleep is important for weight management.
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Control your stress levels. Find your own way to reduce stress and decompress.
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Keep meals balanced with protein.
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Focus on fiber.
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Cut back on taste-testing
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Bring a healthy dish to share. Take matters into your own hands
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Limit your dessert intake. Only eat the 9’s and 10’s. If it isn’t drool-worthy, skip it.
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Limit liquid calories.
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Use a smaller plate. Play mind-games with yourself. A nice full small plate looks more satisfying than the same amount, looking lonely, on a larger plate.
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Modify your recipes.
Baking
Replace butter with applesauce, mashed banana, or pumpkin puree.
Instead of sugar, substitute low calorie stevia, erythritol, or xylitol
Add dried fruit instead of chocolate chips or candies.
Cooking
Flavor dishes with herbs and spices instead of butter.
Use cooking methods like baking, steaming, or grilling instead of frying.
Substitute low-fat or skim milk for heavy cream.
Replace cream cheese, sour cream, and mayo with Greek yogurt.
Beverages
Flavor your treats with extracts instead of butter and sugar.
Use club soda or sparkling water in place of sweetened beverages.
Flavor drinks with freshly squeezed lemon or lime rather than sugar.
Cinnamon can also add flavor to holiday-themed beverages.
In dairy-based drinks, use low-fat or skim milk in place of heavy cream.
Tune in to this year’s last podcast on December 27 for an Interview with Kendra from Drizzle Kitchen for more ideas like these.
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Weigh yourself regularly. You may want to pick one day a week at the same time to limit daily fluctuations. If weighing makes you discouraged, don’t do it.
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Use the buddy system. Make sure to pick the right person.
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Avoid processed foods.
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Plan ahead. Don’t go into a party situation starving.
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Skip seconds. Bulk up on fruits and veggies, eat slowly and enjoy your meal
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Draw the line. You can gain control and make the holiday your own.
The bottom line:
If you’re diligent, and you keep the fight alive, you may find that you’ve not only prevented weight gain but even lost weight during this celebratory season.
Resources
https://www.healthline.com/nutrition/tips-to-avoid-holiday-weight-gain#section8
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
As my move to Fayetteville looms closer, I realize that there are so many areas that are unfamiliar to me. I am outside my comfort zone and don’t know what to expect. How can I prepare for the unexpected? How do I get through the normal day to day living that is still going on within the chaos? I am seeking and accepting help in various areas to ease me through this transition. I have pulled in advice from Stephanie, a client turned friend, who has been in my position before. She and her husband have 3 children ranging in age from preschool to high school. She was an elementary school teacher and a fitness instructor before moving from Long Island to Cincinnati several years ago. Her experiences in those positions help her understand what she needed to do to keep a focus on nutrition and fitness even when she felt like she had no time throughout the moving process.
Children have different learning styles and what works for one student does not necessarily work for another. You have to take a lesson and modify it to fit their needs. As children turn into adults, they don’t automatically begin learning the same way or have the same needs as everyone else. Each adult also has their own way of learning and is at a unique position in their journey to be healthy and fit. Their approach to fitness and nutrition needs to be tailored to them.
Keeping fit is something that came naturally to Stephanie. Their move in conjunction with general aging made it hard to stay fit with all the barriers thrown in her path. She had to develop new friendships, find a new place of worship and start all over finding pediatricians, general physicians and specialty doctors for a health condition which causes her pain and difficulty moving. Even hair and nail professionals had to be searched out to find the right fit. She was out of her comfort zone and her priorities shifted. It was a stressful time and Stephanie focused on her kids to help her gain control. Her children knew that before the move, their mom had worked out, stayed fit and taught fitness classes. If she lost herself with the move and stopped those things that were important to her, her children would be lost also and struggle with the transition. By continuing her fitness pattern in whatever way she could, even though the move made it very difficult, she was showing her kids that it was possible to continue doing what was important despite new barriers. She was modeling coping behaviors for them that would help them in the present and down the road as they grow up and moved out on their own.
Due to her Rheumatoid Arthritis she was not able to get as much exercise as she would have liked. She needed to focus on her eating and nutrition habits. Feeding her whole family healthy meals has always been a struggle for her so, with her move, she decided to pull in the help of a professional. That is how she became my client. Her preschooler has some specific needs, so she also is getting help for him from an occupational therapist about his eating habits. She knows a trusted professional can help you to work on reaching your goals at an appropriate pace. They can help you take a step back and get out of your own head to see that you are making progress.
It doesn’t haven’t to be a move in life that pushes us outside of our comfort zone or throws extra barriers in the way of accomplishing our goals. The same can be said of career changes, marriage, having babies and many other life events. We need to remember the long-term impact of our short-term decisions. If we throw up our hands and say forget the workout or let’s go out to eat again, we are not helping our children learn. We need to think about role modeling and how we would like to watch our kids go through stressful seasons of life. It is up to us to show them how we can handle life and what comes our way. It will not be perfect, but we will get through it.
Two thoughts to ponder:
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If you fail, don’t give up. Fail means First Attempt in Learning.
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No matter how slow you go, you are still lapping those on the couch!
Resources:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
Planning your day can help you to achieve your nutrition and fitness goals. However, if your plans include “when and then” statements, you are setting yourself on a dangerous path.
When I get my pain under control, then I’ll start back at the gym. When the weather gets a little nicer, then I’ll start walking with a neighbor. When the holiday season is done, then I’ll start working on finding new recipes and cooking more dinners. When I get out of this crazy toddler phase of life, then I’ll work on more me time. Can you hear it? When…. then…. A lot of us come into these statements with true feelings that these moments will pass and life will open back up with additional time for healthy behaviors. This is dangerous thinking because as soon as the first “when and then” comes to pass, it doesn’t take long for another to arise. These statements can become huge barriers to our nutrition and fitness success.
Short term examples:
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When I get the kitchen cleaned up, then I’ll take my walk
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When I get the laundry done, then I’ll go grocery shopping
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When I get the house picked up, then I’ll play with my kids
We tell ourselves these types of things only to find that once we do get the house picked up or the kitchen cleaned, or laundry done… we are exhausted! And anything else on that “when and then” list can wait until tomorrow. When tomorrow comes the same thing happens and our plans for exercise, healthy meal prep and me time never happen.
Long range examples pertaining to a big life change such as moving:
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When the move is over then I’ll focus more on my workouts and healthier food options.
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When I get all of these boxes unpacked and settled in our new house then I’ll take time to fit in walks or go check out the athletic club.
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When I feel like my kids are more settled and everyone is happy, then I’ll cook more, and we’ll stop going out to eat as often.
Fast Forward: house is settled, kids are settled and now its summertime
- When we are done with all of this summer traveling and visiting friends and family, then I’ll get back into a healthy routine of focusing on water intake, 10,000 steps and healthy snacks
Instead of making “when and then” plans, figure out how to make small healthy habits work through all seasons of life… even the crazy hard ones.
Tips on how to get away from the “when and then” mentality:
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Keep an ABC list. The A list gets done that day… the B list could wait a day or two or possibly even the week… the C list are to-do’s that could be completed throughout the month. Sometimes we feel like everything belongs on the A list, but the reality is we could shift some tasks around and free up moments for workouts, food prep or just good old me time!
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Knock out the items you don’t necessarily love first or earlier in the day when you have more energy!
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Pull in accountability, whether this is through a professional or friend. It will give you a fighting chance for some maintenance in life so you don’t come out of the change feeling like you are starting at ground zero and staring up at a mountain top; feeling like you now need an overhaul for your body, mind and overall health.
I have been using those tips to help me through a big transition. We will be making a big, up-root-the-family, move to another state. As if that wasn’t crazy enough, we will be leaving for our new home in Arkansas the day after Christmas. If anyone else has ever moved, it comes with a never-ending-to-do-list. It is incredibly easy to let nutrition and fitness bump down on the priority list as purging, house hunting, cleaning, paperwork, emotional conversations, etc. work their way to the top of that list. These barriers and roadblocks are similar to anyone else going through a life change such as having a baby or changing careers. I will be taking you along on my journey as we pack-up and leave our home state, both sets of grandparents, nieces/nephews, sisters, brothers-in-law, friends…So get ready for an adventure as we tackle those barriers together.
Resources:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
Instagram: @houselifestyles
You don’t have to finish a whole sleeve of Oreo’s after a dramatic breakup in order to be labeled an emotional eater. Emotional eating is actually the act of eating without true hunger. When we eat because we are happy, sad, bored, visually stimulated or even eating out of the routine of a typical meal hour… we are engaging in emotional eating.
Everyone does it so we can all benefit from deeper insight into the emotional eating world. Today Dr. Laurie Little, Clinical Psychologist, shares tips on how to be aware of emotional eating as well ways to combat it once you recognize it.
Dr. Little and I worked together for more than 12 years and she is the subject of the chapter in my book about Emotional Eating.
Emotional eating is deciding to eat something even though we aren’t physically hungry.
Decision making engages our mind in one of three different ways:
-Rational mind: We analyze a situation based purely on logic with no focus on what we feel. Think of Dr. Spock on Star Trek
-Emotional mind: Polar opposite of rational mind. Logic and reason go out the window. Decisions are made purely on our emotions often when we are overwhelmed, upset or nervous.
-Wise Mind: Using logic and reason but being mindful and paying attention to how we feel.
When making the decision to eat something even though you aren’t truly hungry, you may not be aware of your wise mind, but you can learn to use it. Start with small decisions.
For example, when deciding where to eat out. Pause and reflect about what restaurant you should go to. Your rational mind might think about the cost or distance for a particular restaurant. Your emotional mind thinks about which place has the best desserts.
Reduce impulses by pausing and reflecting on what your inner wisdom tells you. Women are more socialized to please others, so they need to think if it is what they want or if they are doing it for their spouse or kids. At the end of the day you are your own best friend, so be mindful of who you are and what you want.
Trust that you know what is right for you. Realize that there are no mistakes. Every decision is an opportunity to learn and grow. Decisions with negative results help you to grow stronger and learn how to do better next time.
If we aren’t truly physically hungry, why do we succumb to emotional eating?
An external trigger is something outside of you; such as seeing food, smelling it or hearing about it. Distraction is the best strategy to combat that. Redirect your attention onto something other than food.
An internal trigger is about your feelings; mad, happy lonely, bored, etc. Distraction won’t make the feelings go away. Instead attend to the feeling. Pause, slow down, analyze how you are feeling. Give yourself permission to feel it. You don’t have to fix it right away. Talk to someone, journal or write a letter you don’t intend to send.
Reducing emotional eating can benefit anyone who wants to be healthy, whether losing weight is your goal or not. Understanding which type of trigger is affecting you can help you fight it and take back control of your body.
Dr Laurie Little is a Clinical Psychologist at the Lindner Center of HOPE.
Her presentation topics include:
Dialectical Behavior Therapy (DBT)
Mindful Eating
Assertiveness for Women
Body Image
Relationship Changes After Weight Loss Surgery
Resources: https://lindnercenterofhope.org/
Fall is here and Halloween has kicked off the holiday season. Each new season brings different needs in your nutrition and fitness routine. Are you in danger of falling out of every good habit you have built in 2019 because of two months of social events, stress and holiday treats? Fellow dietitian Ciara Ferguson joined me for podcast 11 where she discussed “Frequency and Quantity – The magic bullet to meal planning”. Today she is here to give you her best tips and tricks to get you through the holidays confident, proactive and worry free.
Colder weather brings with it the desire for comfort food, much of which is heavy in calories, fats and carbohydrates. This is a carryover from our ancestors who needed to bulk up to survive the winter. Unlike our ancestors, we have central heat and readily available food so bulking up is not necessary nor desirable. To prevent this, work on portion control and frequency of eating. Set up your environment for success. Hide or get rid of extra candy. Take a healthy dish when going to a potluck. Put your snacks in a small bowl and put the bag away.
Because it is dark earlier, you are indoors much more and often in front of the tv which brings on snacking. Pick healthier options like tortilla chips and salsa, lightly buttered popcorn, veggies or fruit. Fiber rich foods will help you feel full faster. Multi-task by watching your favorite show while riding the exercise bike. Log your food. Most people under-report their food intake. Knowing what you are actually eating is powerful. Also log your movement. People truly don’t understand how much winter decreases movement if they aren’t tracking. Have a dance party with the kids, burning off calories while having fun. Find things you enjoy so you will keep it up. Join a museum so you can get walk around and get movement when it is rainy/snowy and cold. Even walking the mall works.
SAD (Seasonal Affective Disorder) is common as the days get shorter and it is darker much more of the time. It saps your energy and leaves you moody and depressed and can be serious and difficult to manage.
Tips to help:
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Light therapy
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Brightly lit rooms
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Control carbohydrates
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Exercise
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Get more sleep
Focus on what you can do during the holidays. You may think you have no control, but you do. Manage your portions. If you are worried about offending people by not eating what they have made, have a strategy ready beforehand. Take a bite and make sure they hear you say you like it. Some people push food on you, and you want to make sure they feel loved for making it. Have a statement ready ahead of time. You don’t have to finish the plate. They will get over it.
Empower yourself to go into situations with pre-thought out strategies. Mindfulness of knowing what you need. Start a list of all the previous years and the barriers that existed that may have prevented you from keeping your health goals as a top priority. If failing to plan is planning to fail… then we have to plan our way through the holiday season! We cannot fly blind and expect to come out shining come January 1st! Instead, we need to plan for anything that could, should or maybe won’t even happen. Come in over-prepared for whatever life is going to throw you in the next few months as we close out the year!
Resources:
https://www.facebook.com/ciaradietitian/
Instagram: @ciaradietitian
https://www.stemilt.com/stem-blog/roasted-honeycrisp-apple-and-squash-soup/
I say “keep your eyes on your own paper” where Andrea would say “Hike Your Own Hike”! Andrea Dale, my business coach and I were chatting one day about the concept that when we hit that point in any journey where we feel like we fell off the wagon… whether that be in food or exercise or business ventures… we don’t fall off the wagon and hit total rock bottom every time. Our rock bottom or our baseline changes over time.
Since we are on the topic of hiking let me give you a great visual…why don’t you go ahead and picture a large hill or mountain for me. Let’s pretend our baseline looks like this: you had an injury in the last year, which has kept you from doing any intentional exercise, because fitness went out the window, your motivation for healthy eating has drastically decreased… you are sitting around more and not drinking as much water … you really feel like all of your good habits don’t exist anymore.
You are at the base of the mountain looking up and it feels daunting, but you gear up and gain a bunch of motivation and start to do things like: increase water intake, put on a pedometer and walk more, log your food intake, decrease eating out, cook 4 out of the 7 dinners a week (you can visualize this as climbing the mountain… each goal, each habit is a step forward… maybe months go by like this and THEN you hit a crazy season at work and the wheels fall off. This is the point where we always think we blew it, all is lost… this is the rock bottom part… EXCEPT if you take a minute to truly look at your habits and what is still working, the truth is, you stopped making dinners and food logging, BUT you are still wearing your pedometer, bringing extra water to work… your baseline has changed. You are no longer at the bottom of the mountain, you did back tracked a bit, you slid back down a couple big trails… BUT YOU ARE NOT AT THE BOTTOM.
When you gear up to implement habits your habits again, you already have a few that feel like part of your routine (you are already drinking water, you are already walking more) so now you pull back in the things you let go… like food logging and eating out of your own kitchen… EXCEPT now you are wiser. You know that when life gets busy, it’s hard to find time to cook, so you decide to pull in a service where dinner shows up at your door to preempt the strike of falling away because of chaos at work. You start food logging again and you even start a yoga class because it fits your lunch hour schedule. Climb climb climb. You have not only recovered the steps your fell back from, but now you have pushed further and higher.
Another barrier hits! A parent gets sick… food logging disappears, the yoga class gets put on hold, except this time you keep eating dinners out of your home because they are showing up at your door. New baseline. Ok, I think you are getting the point… but your main take away from all of this is that your baseline continues to change and quit telling yourself that you completely failed because I highly doubt it! This is where Andrea would be telling us to journal along the way so we have proof to look back on and see our progress. Like I said, Andrea is my coach and has always kept a running list of the tasks I have completed and now that we have been working together for years… that list is pretty fun to look back on… needless to say, my baseline has changed!
I’m so excited to introduce you to Andrea Dale! You can find her at: www.tothepoint.coach
As an executive and marketing coach, Andrea Dale helps leaders and business owners who are struggling to influence executive decision makers. Her program “Influencing Leadership for Sales” empowers her clients to develop the crucial connections, visibility, communication skills and messaging that lead to gaining bigger billing clients.
Personal trainers have the knowledge, skills and abilities needed to design safe and effective fitness programs. They teach and help people on their journey to be healthy and fit. Claire ??? is a shining example of what you should look for in a trainer. As a personal trainer with 14 years of experience at a sports club, she brings creativity, attention to detail and love to her career every day.
She takes a personal interest in every client and designs personalized routines to help them be the best version of themselves. Clients are kept motivated by the constantly changing routines and workouts, so they feel like they want to work out rather than they have to work out.
As a former semi-pro soccer player and present-day coach for two select soccer teams she uses a similar approach with her players.
Takeaways from today’s interview:
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Aspects of personal training cross over into your everyday life.
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Always have a game plan. Taking a few minutes to make a plan will make your day flow more smoothly.
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“Make good choices”
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“Don’t think about the problem, think about the solution”.
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“Work hard and have fun doing it and good things will come”.
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“Respect people and always give them a chance to prove who they are.''
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“Be the best you can be”
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“Don’t try to change the world in a day”.
There is no specific one workout that will work for every person and the same workout will not continue to have the same effects. A good trainer will evaluate your strengths, weaknesses and injuries to tailor each workout to fit your goals.
Claire goes the extra mile by keeping contact with her clients between sessions. She recognizes birthdays and sends ideas of things she thinks will be helpful to you. She believes that a trainer and a client have to be a right fit. A trainer won’t be able to help you if you don’t communicate with them. If the fit doesn’t seem right, find a new trainer.
Claire is one of my friends and one of the first trainers that pulled me out on the fitness floor and showed me how it was done! I am forever thankful and still pulling from her expertise today!
Resources:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
It’s 5:00 somewhere.
Rather than sitting back with a nice beverage, many of us are standing in front of the open fridge, staring blankly. We are hoping that we will find fresh ingredients that will quickly transform themselves into a dinner that everyone will enjoy. When that magic doesn’t happen, we resort to pbj’s, cold cereal or takeout
. Does this sound like you after a busy day at work or at home with the kids? Are you feeling frustrated or defeated?
As an accountability coach, my job is to help you set goals such as planning your meals. However, how to do that is not my area of expertise. I too struggle to figure out what to put on the table that will be healthy, quick and everyone will eat.
Randa Derkson is a busy mom from British Columbia who has gone through countless diets and weight loss plans over the years. Many times she got short term results but there were also adverse effects and they were not sustainable.
Randa created the blog “Bewitchin’ Kitchen” to share healthy recipes and tips to provide “everyday nutrition to everyday moms”. In today’s interview we focus on meal planning. By spending a little time once a week to plan your meals you can take control of your mealtimes.
Benefits:
-Save money by not eating out
-No more frustration
-Less food wasting
-Easier portion control
-Healthier choices.
Tips to get you started on meal planning:
-Write down what you and your family actual like.
-Look at Pinterest or other recipe sites for visual inspiration and bookmark them so you can find them again.
-Start with planning dinners only. Get a handle on that before expanding to full-day plans.
-Make double or even triple quantities. Freeze some for quick dinners and portion some out for lunches.
-Make it simple. They do not have to be gourmet meals
-Make it fun. Put in Pizza night
Randa has a meal planning method you can purchase which goes into much more detail. Check her site for more information…
https://www.facebook.com/randaderksonnutrition/
https://randaderkson.com
Direction Not Perfection Resources:
www.facebook.com/houselifestyles
www.healthaccountabilitycoach.com
Myth: Therapy is only for crazy people or people with really big problems.
Fact: Therapy is an effective, high quality treatment within a safe, confidential, and respectful environment in which clients can explore their concerns, express their feelings, and learn new skills to manage themselves, their relationships, and their lives.
Being mentally fit is an important component of living a healthy lifestyle. It affects how we handle our nutrition and fitness needs which in turn affects our mental health.
We all have our own personal struggles on our journey to be happy, healthy and fit. They can be caused by things like depression, anxiety, trauma, loss, etc. To handle those struggles, we may have learned habits that are not healthy, but we don’t know any other way to be. Changing bad habits allows us to work towards our goals, but If we don’t talk about or start to work on the underlying problems that created those habits, it becomes nearly impossible to truly change.
A therapist can guide you on a journey of self-discovery to identify the cause of your struggles and give you tools to handle or eliminate them. It takes strength to open up and be vulnerable to a stranger. Just investigating your therapy options is a first step towards taking control of your thoughts and emotions. It is very empowering to identify what you are struggling with because then you can learn to deal with it, manage it or eliminate it.
A focus you will hear today will consist of:
Thought traps
Generalizing
Too much focus on the negative
Fortune telling
Generalizing
Negative self-talk is harmful
We will hear techniques to work with these cognitive distortions, such as:
Breaking negative thought patterns
Helping you tune in to how often it is happening
Give you suggestions to help you analyze your thinking
Help you realize that change is a process… working on changing is the first small step
Give credit where credit is due… suggest you use a victory journal to see that you are making progress.
Interview: Sara Mills, PsyD
Email: saramillspsychology@gmail.com
Pyschology Today:https://www.psychologytoday.com/us/therapists/45208/198698?sid=5d9e11159a36f&ref=13&rec_next=41&tr=ResultsProfileBtn
Direction Not Perfection Resources:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
Time and energy are two of our most valuable resources. When we say yes to too many extra activities, we deplete the limited supply available to us. This leaves little for our kids, spouse, family, friends and ourselves. When time and energy are given away too frequently, one of the first things to suffer is our health. We end up with not enough time to work out, not enough time to cook dinner, not enough energy to go for a walk and not enough energy to meal prep and plan. When an extra activity is soul filling, exciting or builds us up, a “Yes” can be good. But we often say “Yes” when the answer should be “No”. Michael Hyatt, a leadership mentor, writes about this in his blog “5 Reasons You Need to Get Better at Saying No”. He shares a quote from How to Say No Without Feeling Guilty by Patti Breitman and Connie Hatch.
“Out of guilt or fear of confrontation, we take on more projects, invest in someone else’s priorities… In the process, we dissipate our most valuable personal resources—time, energy, and money—on things that aren’t important to us. Each time we agree to something without enthusiasm or interest, we waste a little more of these precious resources.”
In order to assess when it’s the right time to say no, therapist Alena Gerst, LCSW offers the following suggestions:
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Check in with your body – Do a gut check of how does this decision feel.
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Ask yourself this question – “Do I really want to do this?"
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Take time before answering – Have a sentence that you can always come to, such as “let me think about it” or “thank you for thinking of me, I’ll get back to you”
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Start by saying no to little things – Practice saying “No”.
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Don't give elaborate excuses – People don’t necessarily want or need your excuses.
Today I interview my friend and neighbor Michelle Debevec, a happily married, full time working mother of 3 active children about why she declared this “The Year of “No”.
Michelle realized that volunteering at school, being on committees and feeling guilty for utilizing the flexible schedule she has at work was leaving her with little to no time for the things that filled her heart.
She describes herself as a people pleaser, someone who doesn’t want to hurt feelings or rock the boat by saying “No”. She was saying “Yes” to too many things, robbing herself of time and energy to do the things she really wanted to do. She needed to learn to say “No”. Michelle found that by declaring a “Year of No” the pressure was off of her to feel like she needed an excuse to say “no”. She could say yes if it was something she really wanted to do but she was able to say a hard “No” and mean it.
10 years from now, when she looks back, it won’t be a committee meeting or work schedule she will remember. It will be the discussions around the dinner table and the activities with her family she (and her kids) will remember. Of course she will also remember laugh-till-you-cry times with wonderful neighbors.
Resources:
https://www.amazon.com/dp/0553804987//ref=cm_sw_su_dp?tag=mhyatt-20
The Power of a Positive No: How to Say No and Still Get to Yes by William Ury (Author)
https://www.mindbodygreen.com/articles/why-saying-no-is-necessary-for-good-health
https://michaelhyatt.com/5-reasons-why-you-need-to-get-better-at-saying-no/
http://amzn.com/0767903803/?tag=mhyatt-20How to Say No Without Feeling Guilty by Patti Breitman and Connie Hatch.
Eating right and getting appropriate exercise are important components of a healthy lifestyle. There is also a large emotional component. We can strengthen our emotional health by being intentional in our actions, present with our family and friends and by delving deeply into the connections in our lives.
Getting past the surface level of relationships with those we care about can create soul filling moments that positively affect our health and well-being. Today I interviewed Jennifer Zumbiel, creator of Togather™, a game you play with your family at the dinner table that helps to create those special moments. Family members are encouraged to think beyond simple yes or no answers and dig deeper for meaningful responses. It can be surprising and insightful to hear your little one’s answers.
Jennifer describes the game best on her website:
“Togather™ is a game in the form of a book. The game features seven categories, each with fifteen stickers. All 105 stickers were designed to create moments where you complement each other, where you share your good deeds, and where you can't stop laughing about things around your house.
WHY STICKERS?
The passing of a physical book and peeling of stickers achieves 100% involvement. It creates feelings of togetherness and individuality knowing each person chose a unique sticker. Take turns going around the table reading your sticker and answering the question.”
The importance of gathering your family together around the dinner table is a hot topic on the internet. If you google “kitchen table and health” you will find these phrases:
· Benefits of the Dinner Table Ritual - The New York Times
· 7 Reasons to Eat Meals at the Table with Your Family
· Eating meals at dining table is healthier, researchers claim
· The Benefits of Eating Together for Children and Families
· 9 Scientifically Proven Reasons to Eat Dinner as a Family
o Family dinners mean better family relationships
o Family meals lead to healthier food choices
o Eating as a family leads to better grades
o Family dinners are a chance to explore new foods
o Family dinners lead to greater happiness
o Homemade meals promote portion control
o Family dinners equal healthy kids
o Family dinners relieve stress
o Eating at home saves money
Resources:
https://www.goodnet.org/articles/9-scientifically-proven-reasons-to-eat-dinner-as-family
www.togathermoments.com
www.facebook.com/togathermoments
Instagram: @togathermoments
Go to Jennifer’s website to learn more about Togather and download some sample questions to see how your family can benefit from this new game.
Connect with me:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
The airwaves are full of podcasts, TED Talks, blogs, interviews, etc. all offering information to help you in various aspects of your personal life, your business an/or your relationships, to name just a few subjects.
Whenever I listen to one, I take in the info and realize that what they are saying can be helpful in the world of health and fitness too. Today I am going to help you sort through that overload of information by giving you a few examples of talks that inspired me and explaining how they can be refocused to help you on your health and fitness journey.
Links to your motivation:
https://www.psychologytoday.com/us/blog/friendship-20/201605/5-ways-stop-sabotaging-yourself
https://www.trishblackwell.com/category/podcasts/
http://mindyourbusinesspodcast.com/
https://elevationchurch.org/podcast/
https://subsplash.com/newlifechapel/messages/ms/+kxbd4s7
Resources:
www.facebook.com/houselifestyles
www.healthaccountabilitycoach.com
I am dedicated to Direction Not Perfection because I want you to have a place where you can belong and trust the information that you are hearing on your journey to be healthy and fit.
I interview other professionals to keep evidence-based information coming your way and I have a great lineup in store for you. Another way I build my episodes is by relating real-life stories that are happening around me. I explain how they affect health and fitness and show how you can learn from their experiences. If one person is going through a barrier or habit breaking roadblock, someone else has gone through it as well (OR WILL and can be better prepared for what the future holds).
Living in your reality.
Setting attainable goals and working towards them is an important part of a successful health and fitness journey. Goals or habits that have been working for us in the past, may stop working because of the simple fact that we are not living within our current reality.
As our phase of life changes, ie: having a baby, experiencing emotional or physical trauma or even having a heavy holiday season, we enter a new reality and need to adjust our goals and habits. Life happens and whether the change is by choice or it is thrust upon us, it helps to acknowledge the new reality so that we can have appropriate expectations as we consider our health goals.
It also can be helpful to understand that this is not our new forever. It is a new, short-term reality. Adjustments need to be made to handle this short-term phase so that the momentum we have built up won’t be lost.
The inspiration for today’s podcast came when the reality of a family member was drastically changed this week. Due to an accident while cleaning up from Hurricane Dorian, my uncle went from being incredibly active, to being in pain, stuck on the couch for weeks to come. This also changed my aunt’s reality as she becomes his caretaker until he is back on his feet. It is easy, in these moments, to feel that all is lost and nothing is under our control, but if we give ourselves grace and realize there are areas we can control by making small changes, there is still hope to at least maintain our health until our circumstances change again.
Journal questions
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What is your current reality? Write down every barrier you can think of that affects your eating or exercise: injury, family, energy, disease state, phase of life and so on and so forth
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Do different seasons in your career life or home life bring on different barriers or perhaps make life a little easier? (my example is a school year vs a summer season – my reality is crazy different… one makes my life easier and the other I’m pulling in my tools to thrive)
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What perceptions do you have around your current season of life? Do you feel hopeless and stuck? Do you feel hopeful and moving in a positive direction? I’d really like for you to elaborate on your thoughts.
I present you with journal questions to get you thinking about how the topic relates to you. They can motivate you and provide momentum for your health and fitness journey. If you take the time to actually write down answers to the questions, you are building insight into your nutrition and fitness barriers or successes. As you look back through your journaling answers you can see what has or has not worked for you in the past and build on that.
The journaling questions are also a form of accountability. If you were working with me personally, we would be setting goals and reviewing and assessing those goals every time we got together. The podcast is a way to absorb free content and motivation. The journaling questions serve the purpose of setting up the goals for the week and the insight to keep progressing forward in your journey. You can use the following week’ podcasts to assess how the week went and set new goals, respond to new journaling questions and keep moving forward.
Homework:
Goal setting will always be part of your homework. Once a week write down your focus or goals for the week. Every Friday reassess them, tweak them or change them to fit your needs. It’s “Your journey, your way”.
Links:
Lindsey House:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
Direction Not Perfection, Accountability and Coaching from your Wine-loving Dietitian
https://braughlerbooks.com/store/books/direction-not-perfection
We often hear that life is not about the destination, it is about the journey. Today Sommer Tucker is here to share with you how important it is to have a defined destination if you want to have a successful journey.
If the destination is not clearly defined and important to you, you will wander aimlessly from one idea to the next. This is true in many aspects of your life such as your marriage, business, health and or fitness.
Sommer’s equation for success is C + T + I x B = Results
Consistency + Time + Intensity x Beliefs = Results
You have to define the results before you can solve for the variables.
First clearly define the result you want. In order to achieve that result, define several things you will be willing to do, Consistently, over Time, realizing that the Intensity will change according to your season in life. You must then Believe that you can win; you can achieve your goal. Anything times 0 = 0, so no matter how hard you try at C + T + I you won’t succeed if you don’t Believe you can.
The more you work on your beliefs every day, you create brain pathways . So working on affirmations, reading your Bible, writing goals or listening to personal development tapes can carve new pathways in your brain.
Prepare to laugh and be inspired by Summers energy and the honest, frank way she shares her knowledge.
You can connect with Sommer here:
www.facebook.com/sommertuckerfitness
Instagram: @Sommertucker
There are 24 hours in a day. How you manage those hours has a direct influence on your health and happiness.
If you are intentional about how you allot your time you can take care of what needs to be done and take care of yourself too.
Today I interview Elle, an ultra marathoner who successfully runs and often wins routes up to 100 miles long. She will discuss how she manages her time to fit in her job, her loved ones and extensive training and recovery sessions because it is soul filling for her.
Schedules can fall apart if you say yes to everything that comes up. Learning to say no takes time and practice. Every no has a yes side. Saying no to one thing that might stretch you too thin, is saying yes to something else such as needed time with your loved ones.
Don’t be sad about saying no and don’t feel you have to justify your reasons.
Next time you get the opportunity to say no, do it without feeling the need to justify your reasons. Saying yes can sometimes be just as hard as saying no.
Draw a line and cross it. If it is hard to say no then do it. If it is hard to say yes then do it.
Links:
Lindsey House:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
Direction Not Perfection, Accountability and Coaching from your Wine-loving Dietitian
https://braughlerbooks.com/store/books/direction-not-perfection
In my 5thpodcast, on Feb. 8, 2019, I introduced you to Amy Reed, Dietitian, MS, RDN, CSP, LD. Amy is a Pediatric Dietitian with over 18 years of experience at Cincinnati Children’s Hospital who is now in private practice as well as working part time at Northeast Cincinnati Pediatric Associates. In podcast 5 she discusses her passion for children’s health and the role we, as parents, have in setting the right foundation for their lifelong journey with nutrition and fitness. What we feed them, what we make available to them, how we perceive food, nutrition, appearance, fitness, etc, all leave a lasting impression.
Amy reached out to me to discuss a hot nutrition topic. We start with some basic facts about children and nutrition.
· Just because a child looks underweight or overweight doesn’t mean they are.
· Each child has a different genetic makeup and will follow their own growth curve.
· You should offer healthy food to all your kids, regardless of their size, and teach them how to make healthy choices.
· Pointing out your child as having a weight issue can leave them with negative feelings about not pleasing their parents.
· Size stigma is a real issue for children. It means judging them on their size alone before getting to know them.
· Children are learning that calories are bad. They need to be taught that growing bodies need calories, calories are energy.
· Parents on extreme diets teach children that they will need to worry about their weight as adults.
· The earlier teens start to diet, the more likely they are to be in a weight cycle. They look at diet as a temporary thing. They lose some, gain more back then repeat that cycle.
· When you see a drastic weight loss, in a school age child, you need to find out how they got there. If you applaud the weight loss, you are cheering for the outcome without knowing if the weight was lost in a healthy manner. You could be reinforcing an unhealthy method such as starvation to lose weight.
· It is natural and okay for children to gain weight during puberty. Girls gain abdominal fat as their body prepares for eventual childbearing. Boys tend to gain more muscle mass. If you restrict calories at this time you could be hindering their growth or even their fertility.
· Sports specialization is happening at young ages. It can be a double-edged sword. It keeps select, competitive, athletes actively involved in practicing their sport. On the other hand, the children who enjoy playing but are not good enough to get on the select team can feel defeated and quit the sport entirely. The activity and enjoyment they got from sports is often replaced by sedentary pursuits.
· We need to encourage public access to recreational activities to reinforce the idea that activity is fun for everyone.
Today’s hot topic;
Kurbo, a new app launched by WW (formerly Weight Watchers)
Kurbo is an app targeted at children ages 8-17 to track their food intake and set goals for weight loss.
We all want our kids to eat healthy meals that fulfill the requirements for their growing bodies. At the same time, we want to teach them healthy habits about nutrition and exercise that will follow them into adulthood. On the surface, Kurbo may seem like a good idea and Weight Watchers, as a company, has helped many adults reach and maintain their desired weight. However, this app, designed for children as young as 8, has many aspects that could cause lifelong issues with weight and self-image. The program is based on a stoplight diet that was originally created in the late 90’s by Stanford University. It places food into three categories: Red for foods you should stop eating, Yellow for foods you should eat in moderation and Green for foods you can eat as much as you want.
· Children are encouraged to set goals which can be helpful. While having more confidence or more energy are positive goals, they can also choose “make my parents happy” or “look better in my clothes”. These types of goals are not healthy and can lead to eating disorders
· This app is based on weight loss not nutritious eating. Unless you teach your children nutritious eating habits, they will continually be on the weight loss cycle.
· Many foods that are healthy and give you energy are placed in the red category.
· Growing children need calcium but according to this diet plan, calcium rich foods are in the red category. Your kids would need to get all their calcium from things like kale or spinach and we all know how that would work.
· The app can be punitive in that if you eat too many foods in the yellow category, they become the red category.
· The app labels foods as good or bad. Children see things in black and white and will struggle their whole life if they feel like calories are their enemy and not the fuel they need for energy.
· The “experts” who are coaching your children are not doctors, dietitians or people in the medical field. They are experts in communication, tourism management, political economy and business. They have no medical experience and do not have access to medical records to determine what may or may not be healthy for your child.
Instead of using the Kurbo app:
· Don’t make everything about food or weight.
· Save negative self-talk for private conversations away from kids.
· Rather than restricting unhealthy foods, make healthy options more available.
· Model healthy behavior.
· Do not use food as a reward. Brainstorm other things that your child would like.
· If you are concerned about your child’s weight. consult a medical professional without your child being present.
Articles concerning adolescent weight loss and health:
https://www.amyreednutrition.com/blog/2019/5/6/dieting-is-not-a-family-activity
https://local12.com/news/good-morning-cincinnati/keto-diets-should-not-be-a-family-affair?fbclid=IwAR08x-ljRIw0_Kzx1FI7LLUPBX67Z7LWGFS8gxwBfQPTVuHZfRtK6sj0VdA
https://sunnysideupnutrition.com/wws-new-app-whats-the-big-deal/
https://pediatrics.aappublications.org/content/138/3/e20161649
Amy Reed, MS, RD, CSP, LD
Pediatric Dietitian
Owner, Amy Reed Nutrition, LLC
Follow on:
Facebook: https://www.facebook.com/amyreednutrition/
Twitter: https://twitter.com/rdn_amy
Instagram: https://www.instagram.com/amyreednutrition/
Most of us have a favorite inspirational quote, proverb, spiritual truth or religious saying that hits home with us and speaks to our soul. You can use that phrase as a personal mantra to provide motivation and encouragement when you need to focus your mind to achieve a goal.
Having a personal mantra expands upon the idea of having a “word for the year”. Choosing a word that can symbolize what you are working toward, such as patience, trust, confidence or commitment brings your true desires into sharp focus. It can spread across all facets of your life such as your relationships, your work and your health and fitness routines. Adding a personal mantra to your toolbox can give you a daily dose of affirmation and a gentle reminder of who you are, what you want to be and why you deserve to be your best self!
Oprah is a fan of mantras. She suggests that “there are no right or wrong mantras. Rather, your mantra is based on personal experience, and holds power as an individual and unique expression of what you most desire”.
http://www.oprah.com/inspiration/how-to-create-your-own-personal-mantra#ixzz5watO32Uy
Choose something that speaks to you. Then choose a quiet time such as early morning with a cup of coffee and repeat it out loud multiple times. Write it down in your journal and then reflect on how that speaks to you today in your current season of life.
For Episode 32, here are 32 sayings, quotes, proverbs or spiritual truths to jump start your investigation into finding your own mantra. They are not my original writings. Most of them have been handed down so many times over many years that they are different from the original phrase. I attempted to give credit where it could be found.
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Direction Not Perfection - Lindsey House
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Progress Over Perfection
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Little by little, a little becomes a lot - Tanzanian Proverb
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Slow progress is better than no progress
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Change your thoughts and you’ll change your life (world) - Norman Vincent Peal
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You can’t pour from an empty cup
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You cannot pass on what you quit
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One day at a time
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Don’t just survive – THRIVE
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You always become what you believe
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Exercise is a celebration of what you can do, not a punishment for what you ate
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You are only one workout away from a good mood
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Ask yourself if what you are doing today, is getting you closer to tomorrow
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Whatever is good for your soul, do that
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You never know who needs you, good energy is contagious
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Everyone can be great because everyone can serve
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Do things you ought to do, to do things you want to do
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Success is nothing more than a few simple disciplines practiced every day - Jim Rohn
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Success consists of going from failure to failure without a loss of enthusiasm - Winston Churchill
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Don’t allow a bad start to be the only start that you make
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No matter how slow you go, you are still lapping everyone on the couch
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Imagine if we obsessed about the things we loved about ourselves
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Perfection is the thief of progress - Sommer Tucker
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Life isn’t about finding yourself; it’s about creating yourself - George Bernard Shaw
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Eat better, not less
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Faith is taking the first step even when you don’t see the whole staircase - Martin Luther King Jr.
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Don’t just be good to others, be good to you
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If the devil can’t make you bad, he’ll make you busy - Corrie Ten boom
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If you have breath today, God is not finished with you - Lonnie Snell
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Miracles start to happen when you give as much energy to your dreams as you do to your fears - Richard Wilkens
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She began to measure herself in contentment and laughter rather than inches and pounds
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The enemy of contentment is comparison
Journal questions
1) Do you have a word for 2019 that is keeping you focused on your ultimate priorities? If not, take the time to define what you are fighting for this year!
2) How do you feel about mantras? Are you good about using self-talk throughout your day?
3) Write down 5 quotes, proverbs or spiritual truths that you find motivating.
Today’s podcast focuses on athletes, but even armchair athletes can benefit from the suggestions below. Although not as extreme, the average person goes through the same transitions in life resulting in the same issues.
As an athlete your body is muscularly dense from training and competition. Those muscles burn fat giving you a higher resting metabolism than the average person. To maintain weight and provide your body with the appropriate fuel for maximum performance in your sport, you need to consume 3000 to 5000 calories per day. For the average person, this calorie intake would equate to weight gain, possibly extreme weight gain.
As athletes age, their phase of life changes in ways such as starting a career, getting married and raising kids. These changes take an athlete from extreme training to real life, meaning all the eating habits they’ve been practicing since early adolescence no longer work in their more sedentary, adult lives. If they aren’t aware of the drastic decrease in their activity and adjust their activity and food intake accordingly, weight will creep up on them resulting in a ripple effect of injuries to joints, which will decrease movement further. At this point, feelings of stress and apathy bring out poor food choices.
You can avoid that path by realizing it is time to reset your thinking for the present day you. Your new reality of time restraints, energy barriers, pain, injury and whatever else “the older you” deals with on a daily basis, can be overcome by resetting your thinking. Make better food choices and watch your portions. Realize that taking a walk or a leisurely swim, while not the extreme sport you were used to, is still exercise and is safer and less painful to your aging body, which may be suffering joint aches and pains from your younger years. I encourage you to use a physical therapist to get a solid understanding of the movements that are safe for your particular pains or injuries.
Suggestions to help you think through your life’s changes:
1) Consider keeping a food journal for a week or two to see where your calories fall and then write out a list of habits that you would be willing to work on, such as “I will start eating off of a smaller plate to encourage changing my vision of what a normal portion size looks like.”
2) Write out a list of movements that feel good to your body or movements you would be willing to try, such as “I will purchase a pedometer to aim for increased steps and make an appointment with my surgeon who repaired my knees to see if I should be investigating physical therapy because I have completely quit moving due to pain!”
3) Where am I mentally? Could I benefit from a few therapy visits to get my emotional eating under control? Such as, “My life has changed so drastically from when I played softball. I was the best at my sport/felt amazing on the field/loved the smell of fresh-cut grass before games, but now I am working 40 hours a week at a job I do not love, and I am too exhausted to push through a workout when I get home. I feel like I have lost my passion, and lack of energy has consumed my life.”
Journal questions
1) When, during your life, have your eating habits changed dramatically?
2) How do those memories and feelings impact your desire to live healthier now?
3) Who do you think you could talk to, to reflect back on about these drastic changes?
4) Do you really want to exercise now like you did then? Think about the time and effort required for those results (two-a-days… no, thank you!).
5) Think back on what you learned from that time period and reflect on how that can support you now.
Back to school already? It feels like we just talked about adjusting to the shifts that come along with summer vacation. The kids have been home 24/7. There have been vacations, road trips, amusement parks, pool time and lots of family and friend time. Despite a fun but chaotic schedule, I met my personal goal of presenting you a podcast every Friday. This is a big “win” in my book because it was important to me, it took time and energy to accomplish and I didn’t let you, my listeners, down. I hope you are celebrating the “wins” in your lives, whether big or small.
Ready or not, the kids (and teachers) will soon be heading back to school. That means thinking about school lunches. Here are a few tips to help.
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Seek out new lunch visuals for ideas you may not have thought of recently.
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Get the right containers that encourage variety and ease of packing.
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Don’t get caught up in what others are doing… eyes on your own paper, worry about your own kids’ lunch and not what everyone is packing around him/her.
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It is ok if you don’t pack a lunch every day. Letting your kids buy occasionally has benefits such as teaching decision making and offering foods for them to try that they may not get at home.
Back to school also means planning meals around sports and after school activities. These meals do not have to look perfect or be perfectly balanced… give yourself some grace and permission to say “good enough”. Anything you prepare out of your own kitchen is going to be much healthier than something you would grab on the run.
Some helpful tips for meal planning.
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We all enjoy different food choices, textures & visuals! So, invite the family in on meal planning by asking what everyone would like to have or construct a list of likes and dislikes.
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Find a new place to write down the family favorites.
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Start with 5-10 family favorites. You can always build from there.
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Considered themed dinner nights to pull in a better focus for meal planning
I am blessed to have been able to focus my time on my family and friends this summer and I thank you for staying with me. I look forward to renewed communication and accountability this fall.
Journal questions
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Have you ever invited your family into the meal planning process? If so, how did that go?
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What are your biggest frustrations with feeding yourself or your family? Pull out your barriers around meal prep and lunch packing… where do you still need help?
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Have you celebrated any “wins” lately? If not, what are you waiting for?
Direction Not Perfection is your community that you are always welcome! Come as you are and where you are… NO GUILT, NO SHAME, NO JUDGMENT!
Everyone is at different points in their journey and like we always say, there is no wrong way to do this journey of health. I will forever fight for doing this your own way (what fits in your life) and rewriting the rules to what success looks like in your life. My success will look different than your success, your spouses success or a friends success.
Create your own path and success measurements and don’t forget to give yourself permission to enjoy those champagne moments where we accomplish a win!
My only strict expectations I have for you today is to NOT GIVE UP! The only way to fail in health and fitness is to give up! Other than that, you are just on your own journey and it comes with a lot of twists and turns and bumps and bruises, but if at first you don’t succeed, try and try again!
Be part of the Direction Not Perfection Community and know that you are ALWAYS WELCOME!!!!!!!!!!!
Connect with me:
www.facebook.com/houselifestyles
www.healthaccountabilitycoach.com
I was taking a beach walk with my amazing nephews and I thought, just for fun, I’ll start asking them their opinions on nutrition and fitness questions. Their responses were so amazing that I had to come straight back to the condo and fire up the microphone!
Interview with my nephews: Ethan, age 12 and Brayden, age 11.
On vacation they are surrounded by different foods. Looks, texture and smell affect whether they think they will like something. Peer pressure can affect whether they want to try it or not. They were surprised to find that they now like something they did not like before, so they understand why you have to try things more than once.
These boys have grown up surrounded by people with a healthy attitude about food and exercise so that seems normal to them. They understand that the right food can give you the energy you need to excel in their chosen sports.
They have felt first-hand the effects that poor sleep or food choices can have on the quality of their performance in the game. They have also seen how good food choices and training has a positive effect on their game.
Perspective has a lot to do with whether or not we do things. At 8:30 in the evening when bed is sounding good to me. these boys wanted to go to the gym to workout. They are finally old enough to be allowed to use the exercise equipment and they are excited! They “Get” to go to the gym rather than they “Have” to go to the gym. If you grew up thinking it is a treat or something to look forward to, you are much more likely to continue with it throughout your life.
Key takeaways:
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For most kids physical training is a means to an end – they workout for sports, to improve, to make a team, they also enjoy being fit to participate in kid activities. They rarely look at physical activity as a weight loss tool and because they view activity differently, it has a much more positive correlation.
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The boys have first-hand experiences with how small changes can make a huge difference and relate-able stories that I would have never thought of…
3: Kids have opinions about food, and we could have a lot of fun by asking our kiddos more questions…
Journaling thoughts:
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What are the activities you enjoyed doing as a kid? And are you still doing any of these activities?
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Write down all of your feelings around food… how you felt about food as a kid, where life has taken you with food… do you believe food can improve your mood, energy or skill level?
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Do you have small changes you could be making that you don’t believe could really make that big of a difference? (for example: it’s hard to believe that cutting out the glass of wine at night could improve your sleep or the extra glass of water could improve your bowel movements or the extra glass of water could help lift your depression) what are you not believing can make a difference because it feels too small?
Homework:
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Try a new food or make one small change.
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Go to a gym and add a kid mentality
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Grab a buddy and do an activity.
Some days, when you least expect it, life takes a turn that you weren’t anticipating and don’t like. Unfortunately, it is out of your control and you have no say in the matter. What you do have a say in is how you prepare your body to weather life’s storms and how you respond when life throws a curveball.
If you eat well and get appropriate exercise and sleep, you will fare better not only physically but mentally too. You will be equipped to notice, appreciate and take advantage of the silver linings that your situation presents.
Today I am interviewing my mom again. This wasn’t my original plan for this week but life interrupted and gave me some great podcast material. While on an outing with my family, my mom took a bad fall. She broke both wrists, one arm and chipped a bone in her foot.
She couldn’t use either hand or walk unassisted when we brought her home from the emergency room. But she was smiling. She realized just how lucky she was. For a 67-year-old woman to have taken a bad fall and not broken a hip or had a head injury, something besides luck was in play. Her healthy lifestyle helped her to avoid more serious injury and is helping her in her recovery.
She could be wallowing in self-pity for the lost summer full of activities and adventures. She could be short tempered because she has to wait for someone to do something for her. She could be whining and complaining because she is in pain. But she isn’t doing any of that. She has a positive attitude that is rubbing off on those around her. She is focusing on the things she can do and reviewing the good things that have come from her predicament.
A few of the Silver linings:
-A complete stranger helped to get her in the car, so no ambulance was needed.
-She didn’t break a hip or hit her head.
-She has solid proof that her healthy lifestyle and fitness routine are worthwhile.
-She didn’t rip her dress.
-She didn’t need surgery.
-Her daughters are able and willing to change their schedules to give her round the clock help.
-She has a daughter who has the training and knowledge to help her heal properly without injuring herself more in the process.
-Her grandchildren are eager to help her.
-Each day brings new things that she is able to do.
-Her healthy eating habits alleviated any bowel issues common with the pain meds.
-She realizes that laughter and fun can make good memories out of hard times.
-Mom’s upbeat attitude in the emergency room spread to those around her, making it easier for everyone. The nurses were in awe of her.
-Her grandchildren are learning how to handle situations positively and that it feels good and can be fun to help others. This is especially helpful for the child who saw her Nana fall.
-They are learning that Nana is making it fun and she is pleasant to be around and that it is not by accident. It is a personality trait that she has chosen to pull in under trying circumstances.
-It is possible to get a peaceful feeling knowing that you have permission to stop completely, reassess your circumstances and adjust to meet your current needs.
You have to look hard for the silver linings in a bad situation but with practice you can learn to recognize and acknowledge them.
Homework:
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If you aren’t in a tough time, be grateful.
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Practice looking for silver linings.
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Write down people who are affected by your attitude, good or bad. Think outside the box to the many people who you touch on a daily basis.
Talk to me:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
I typically direct my discussions towards moms or women in general but please know that my advice is applicable to everyone. Tailor your listening experience to fit you, whether you are a woman or man, young or old, parent or no kids. Working mom, stay at home mom, single and loving it, grandparent, retired; these are a few of the labels we can be identified with. Each of those labels comes with a stereotypical description of people who have it all and are making life work with a smile and have energy left over. I’m here to tell you that is far from the usual case. Each of you are different individuals and what makes life good for one person, may not work for another. The only way to know if you are doing it right is if you can say that you are happy, that you feel centered and mostly at peace with your life (you might not like all day, every day, but you should certainly love most!!).
One thing you need to realize is that you might not be able to do it alone. Everyone has a skillset of things that they are good at and love to do. When it comes to that part of their life, they are rockin’ it and feeling empowered too. Then there are the areas of your life that you really dislike, or you don’t know how or even want to know how to do something that needs to be done. It may be time to ask for help in those areas.
Several things might keep you from seeking help.
Guilt: You do not need to feel guilty. Every professional uses the resources available to them to handle the parts of the job not related to their specialty.
Finances: Spending money for services that you dislike, don’t have time for or are not skilled at may be necessary for you to achieve your goals. There is also the possibility that you can trade services with someone.
Pride: Many people think that “others don’t need help, why should I”. They are different people with different needs, responsibilities and abilities. No two people are the same, so what one person needs is not relevant to what you need.
Today I bring you an interview with someone who is making life work, her way. She is utilizing her passion for cooking to offer a service that those who live in her area can take advantage of. Her company, Soup-er Delivery, offers made from scratch soup and bread delivered to your home.
By utilizing Dana’s services you can have time to sit down and have family time with a healthy dinner that you didn’t have to take time cooking.
Dana is making her life work her way. She and her husband are raising 3 children and all of them have busy schedules. In order for them to eat together, dinner is usually served after 8:00.
But even if schedules make that impossible, she takes time to enjoy the meal with whichever family members are there and she realizes that family time outside is more important than getting the dishes done right away.
A trip to Israel with a women’s’ group helped her to redefine herself. She realized that she had to remember how to be independent.
Dana has a successful business, she is happy, centered and at peace with her life and she is doing it her way.
Journaling Questions:
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What are the activities you seem to be fighting with during the week (kid run around, house cleaning, laundry, cooking)? Write down everything you can think of…
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Once you nail down the more difficult tasks in the week I want you to put reason behind the fight (time barriers, dislike of the activity, maybe it doesn’t come easy to you). You should now have a list of weekly or monthly activities that you are fighting and a reason tied to the activity.
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If money or time was not an object, what would be solutions to your fight? ( a simple example is hire a cleaning company for the weekly clean up… a little more difficult would look more like hiring a life coach to help organize your life… there is no right solution, just start naming a few)
Homework:
Goal setting will always be part of your homework. Once a week write down your focus or goals for the week. Every Friday reassess them, tweak them or change them to fit your needs. It’s “Your journey, your way”.
Links:
Lindsey House:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
Direction Not Perfection, Accountability and Coaching from your Wine-loving Dietitian
https://braughlerbooks.com/store/books/direction-not-perfection
Getting in shape and/or staying that way is key to being healthy. Hiring a personal trainer is one way to work towards that goal. A personal trainer who gets to know you, learns what motivates you and sees and understands your barriers, can tell when you need gentle hand holding or are ready to be pushed harder. Through this process friendships develop and the task of bettering your health becomes fun. Your journey towards a healthy life becomes easier if you surround yourself with people who make it fun. Friends grabbing fun fruits and vegetables are great models for your kids. Getting together and sharing cooking tips, makes time in the kitchen more fun. Meeting someone at the gym, who you would actually choose to hang out with for an hour, is a great way to get in a workout!
I strive to share with you stories of ordinary people who are on their own healthy lifestyle journey. Every story is different and hopefully you can gain some insight that will help you on your own journey.
Interview with Karen, a client who became a good friend:
We met today for a playdate for our kids. It is hard to believe our friendship started out more than 10 years ago as a personal trainer and her client. Karen was looking for someone to help her train before her wedding and she hired me through Cincinnati Sports Club. Working out several times a week at the club and living near each other evolved into even more time together. We became friends and had pregnancies and babies at the same time which brought us more ways to keep motivated about healthy habits.
Later, when her daughter was school age, Karen started to hold an after-school cooking club, teaching kids to make food and follow recipes. This evolved into a summer camp to teach kids how to make healthy meals, set the table and serve with grace and courtesy as well as clean up afterwards. The children have natural conversations while eating and learn to try new things and talk about what they like and don’t like.
By modeling a good attitude towards healthy food and fitness she is teaching her daughter habits that will help her on her own journey as she grows up.
Journaling Questions:
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Write out a list of people that you surround yourself with most – assess your list and be honest with yourself if you are hanging with inspiration or partners in crime?
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Yes, personal training is personal, but really your entire health journey is personal! You have to enjoy the journey and friendships along the way or it will forever feel hard without the fun as a balancer! Assess your healthy habits, do you currently find any of them fun?
Homework:
Goal setting will always be part of your homework. Once a week write down your focus or goals for the week. Every Friday reassess them, tweak them or change them to fit your needs. It’s “Your journey, your way”.
Links:
Lindsey House:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
Direction Not Perfection, Accountability and Coaching from your Wine-loving Dietitian
https://braughlerbooks.com/store/books/direction-not-perfection
Trying to maintain or improve your health takes a lot of mental and physical energy. It is possible to do it alone, but when you surround yourself with people who guide you and give you motivation and encouragement, you are much more likely to be successful on your health and fitness journey. Having a strong support system of trainers, physical therapists, dietitian, MDs or friends not only helps to keep you on track but can speed up the process and help you reach your goals sooner than if you do it alone.
Interview:
Lynda Ratliff, C.O.O. of HomeFit Fitness Consulting
Having a trainer come to you can bypass many of the barriers that keep you from achieving your goals. Personal Training is personal. Getting to know clients, their goals, where they came from, who they really are and where they want to go in life, helps us develop a plan that will guide clients through an attainable and rewarding health journey!
HomeFit includes trainers, yoga, nutrition and health coaches. They meet you where you are; both in physical location and along your personal fitness journey. All trainers are certified and have been vetted by us. We send you their profiles to help you find a trainer who fits with you. If you do not live in one of the cities we service, [Birmingham / Tampa / Nashville / Cincinnati / Huntsville / Rome (Ga)] we can meet with you virtually. You can be accountable anywhere in the world.
www.homefitconsulting.com
Instagram: homefitusa
Facebook: https://www.facebook.com/HomeFitUSA/
Journaling Questions:
How would you feel about drowning yourself in inspiration (podcasts, quotes, blogs, etc.)?
Do you currently have a good support team… professionals, family or friends that won’t let you quit? If not, how do you think that you could start to build this network?
Homework:
Setting process S.M.A.R.T. goals
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Nutrition Goal
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Exercise Goal
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Mental stimulation or growth Goal
Goal setting will always be part of your homework. Once a week write down your focus or goals for the week. Every Friday reassess them, tweak them or change them to fit your needs. It’s “Your journey, your way”.
Links:
Lindsey House:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
Direction Not Perfection, Accountability and Coaching from your Wine-loving Dietitian
https://braughlerbooks.com/store/books/direction-not-perfection
Happy hour calories adding up quickly, does this sound familiar? It’s one thing to talk about it and acknowledge that it is happening, but the question I always get is what are you supposed to do about it? It is a happy, feel-good time in your day and you’re not sure that you want to change… now what? This would be a great time to get out of the all-or-nothing mentality! You do not have to give up all pleasures and goodbye happy hour… you may just have to limit some pleasures or be smarter with your choices.
Cheese and crackers can add up fast in calories, an ounce of cheese (or one nice slice), can be anywhere from 80-120 calories! If you are doing multiple slices and then putting it on some carby crackers, this could be a detrimental snack to have just hours before hitting the couch or bed time (the way I look at this, is the evening is when all activity stops and there is no further chance to burn off our treats). What about the wine? Has your glass grown as much as mine?! I love nothing more than holding a huge goblet in my hand, the old wine glasses look like kiddie cups! When you say you are having a glass or two of wine, are you actually having 2-3 glasses of wine? I challenge you to measure out your snack choices as well as beverages… yep get out a measuring cup and see if you are drinking 5 ounces of wine (which is a serving) or are you closer to 10 ounces. See if you are having 1 ounce of cheese or 4 ounces. One serving of crackers or 3 servings. I believe strongly in knowledge is power and especially when it comes to food and beverage choices. Our portions have grown so much over the years, to visually assess what looks like a good portion can be highly inaccurate. I strongly recommend breaking out the measuring cups and spoons to fully understand portion size.
So what is a responsible portion size at my happy hour? As your dietitian and wine loving mate, I will describe a portion size of cheese and crackers, but more importantly give you some other ideas for a new and improved pairings with your cocktail.
Take out your pen and I’m going to throw some ideas at you:
Option 1 for the “don’t touch my cheese and crackers” crew – measure out 5oz of wine or 12 ounces of beer or 1.5oz of hard alcohol (these are equivalent to 1 serving per alcoholic beverage). Now measure out an ounce or two of cheese (sometimes it is nice to get the pre-sliced cheese so you do not have to do the guess-work). Finally, measure out a portion of crackers (look on the back of the package, typically 4-16 crackers is a portion depending on your variety). Now the fun part, the knowledge component that will give you the power to change.
Food Choice
Calorie Content
5 oz of Pinot Noir
120 calories
1-2 oz of sharp cheddar cheese
110-220 calories
1 serving of Wheat Thins (16 pieces)
140 calories
Grand Total of 370-480 calories (this is enough calories for a small dinner)
I’m not saying you can’t have this, I just want you aware of where your calories are coming from because it might give you motivation to make some changes … you could shave off a couple hundred calories if you chose vegetables instead of crackers or reduced your cheese serving.
Option 2 for the “I am willing to change my choices, I just do not know how” crew – hmmm, hmmm, hmmm… where do I start? I am going to start sounding like an alcoholic, but let’s start with your beverage. First we talked about measuring your portion size and now we should mention your choices. Choosing a light beer over a full strength will typically save you at least 30-50 calories. If you mix anything with hard alcohol, make sure your mixer does not have any additional calories (did you know that tonic water is the equivalent of a regular soda?! Choose diet tonic water to get your calorie-free mixer). You can make your wine portion go further if you would be willing to try a spritzer! What is a wine spritzer you say? You would take red or white wine and mix with club soda (calorie free mixer)… you can double your portion size without doubling the calories!
Now let’s talk food. If you can eliminate your carb and calorie filled crackers and switch them out with a non-starchy dipping vegetable (i.e. carrots, celery, pepper slices), we just saved ourselves 100 calories. I do not know about you, but I am a dipper, so I would absolutely need something to go with my vegetables. Typically people think about Ranch with vegetables, which would be fine, however aim for a light ranch. The different varieties of hummus are a fabulous choice! I have also been stocking my refrigerator with the 100 calories packs of guacamole. I am not trying to give you a conclusive list of options, but here are a few to give us a breakdown of calories for our new and improved happy hour!
Food Choice
Calorie Content
10 oz of White Wine Spritzer
120 calories
1 cup of red and orange pepper slices
40 calories
Roasted Garlic Hummus (2-4 Tbsp)
70-140 calories
Grand Total of 230-300 calories (awww, much better)
Option 3 for the “I am having a drink because that is what everyone else is doing” crew- we all do it, we get sucked into situations and habits because of our friends or spouse or honestly, just out of plain habit! Have you ever said to yourself “I didn’t even want that glass of wine, why did I just do that”? If you do not care about the alcoholic beverage, lets work on putting a fun glass of calorie free options in your hands. If you are like me, you might like visuals… an elegant glass or something that fizzes or something that may have a little more taste than water (I struggle to just order water when the whole table is getting beverages). One of my favorite suggestions is diet tonic water with a slice of lime… it is much more fizzy and tasteful than club soda… but club soda with lime works as well (all calorie free!). I would personally put my diet tonic water in a huge wine glass, however you may choose whatever suits your fancy! Let’s look at calories if we omit the alcohol:
Food Choice
Calorie Content
12 oz of diet tonic water with lime
0 calories
1 cup of red and orange pepper slices
40 calories
Roasted Garlic Hummus (2-4 Tbsp)
70-140 calories
Grand Total of 110-180 calories (best option yet)
Now we are talking! There are always better options as we just demonstrated, it always goes back to knowing what we PERSONALLY are willing to change! I’m going to move away from food for a moment and get into fitness talk… but before I do I just want to encourage you to not only look at Happy Hours this way! You can break down your whole days worth of eating and see where you would be willing to make changes! You might be surprised what you are doing out of habit versus true wants!
Ok, so What about Movement?
I cannot just talk about food with my retired group because I have seen two side of the coin with movement and fitness.
The retired person who has started making exercise classes, walking groups, tennis/golfing, running after grandchildren their new profession OR
The retired person who accidentally stopped moving as much because they no longer had too!! Books, lunch groups, rocking grandbabies and knitting are what call your name (you have found your happy spot… not hitting the pavement.)
I am not saying that it is quite this black or white with movement, however one thing I can promise is that if you put a fitbit or any activity tracker on a retired person you are either going to see 10,000 steps plus OR individuals that barely hit 2,000 steps unless they are putting in extra efforts. This is one of the first things I request now with my clients (as mentioned previously), I encourage an activity tracker so that we can assess a baseline of movement. This can be quite scary because once we are aware of the number, then we have no choice but to talk about it. You can no longer convince yourself that a day at the park with the grandkids counts as your whole weeks worth of movement.
So just like with food, knowledge is power with our movement as well. Get a baseline of where you are with movement. Try to look at that number without judgement… it is not pitiful, it’s not lazy it’s not whatever ill thought might come to your mind and that’s why you might be terrified to see a number in the first place. It in fact is just a number and insight into an area that might need some tweaking. This might be a good time to re-listen to Episode 21: Finding Your Fitness Personality – we can find happiness within movement, the key (just like food) is where you willing to make your changes.
Journal Questions:
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Did you fit into a specific category when we are talking about happy hours? (Don’t touch my cheese and crackers, I am willing to change my choices, I just do not know how, I am having a drink because that is what everyone else is doing.). Elaborate on your feelings around happy hour?
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Do you feel like you are not retired, however nibbling? What was your main takeaway from the information above?
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What kind of movement do you see yourself (or if you are too young for this chapter, your parents) doing in a week?
Goal setting will always be part of your homework. Once a week write down your focus or goals for the week. Every Friday reassess them, tweak them or change them to fit your needs. It’s “Your journey, your way”.
Links:
Lindsey House:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
Direction Not Perfection, Accountability and Coaching from your Wine-loving Dietitian
https://braughlerbooks.com/store/books/direction-not-perfection
My job as an accountability coach is to help you become healthier and happier with your life. I have written a book, regularly post live videos and now I do podcasts, all aimed at coaching you to be the best you can be. But what does that mean from the point of view of you, my listener. Today I am going to let someone else describe what accountability means in their life. This might explain it better than I ever could. I have introduced you to my Aunt Jan before. Today, she has written a testimonial about how she found accountability coaching and what it has meant to her.
Testimonial from my Aunt Jan:
I started out reluctantly in an accountability challenge group. I actually lost some weight, had more energy and realized that I was capable of making positive changes that would benefit me on a daily basis.
Knowing those new steps and techniques doesn’t mean I used them all the time. Old habits are hard to break. I joined other challenge groups over time and tuned in to Lindsey’s live chats. I was hearing many of the same ideas and plans about setting goals, making small changes and making the journey my own. Each time, I made progress and incorporated little things that had positive impacts on my life. But it is an ongoing process. We have periodic chats where we reassess what my goals are and discuss whether I am meeting those goals and feeling empowered or do we need to tweak them. I have discovered that being accountable to someone who is there to help me and cheer for me on my journey is key to implementing changes and becoming a healthier and happier person.
Three things that have made big differences in my life:
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Make small changes on your journey. They ripple into bigger changes.
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Realizing that it is my journey and I need to do it in ways that work for me.
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Knowing that tomorrow is a new day and I can always reset and restart.
Journaling Questions:
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Where is your level of trust within yourself? Do you believe in yourself to show up?!
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Have you ever heard yourself say “I know what to do, I just need to do it”… if so, write out a list of what fits under the category of I know what to do…. What are you not currently doing?
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What is your health story? Try to go all the way back to grade school… write down your whole journey of how your life has shifted to where you are now!
Homework:
Write down one or two small changes that you could make today that would be better than what you did yesterday. Example: take the stairs instead of the elevator.
Tell someone what those things are that you plan to do and then let them know when you do it. Notice how good recounting your accomplishment feels.
Goal setting will always be part of your homework. Once a week write down your focus or goals for the week. Every Friday reassess them, tweak them or change them to fit your needs. It’s “Your journey, your way”.
Links:
Lindsey House:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
Direction Not Perfection, Accountability and Coaching from your Wine-loving Dietitian
https://braughlerbooks.com/store/books/direction-not-perfection
Rollerblading, jump-roping, boogie boarding at the beach, canoeing on the lake; does this bring back fond memories of summer break when you were a kid? Did you check your heart rate to make sure you were working hard enough? Were you disappointed because you didn’t reach a certain time or distance? No, you were just out having fun. You were getting a workout without even thinking about it. Having fun is not just for kids. To some people, training for a triathlon is fun, but you don’t have to be a competitive athlete to get a good workout. You are actually allowed to enjoy movement and see results, without beating yourself into the ground with hard-core workouts. Your job is to find understanding within your own fitness personality and give yourself permission to enjoy exercise.
Taking “me time” by walking with a book on tape, playing a round of golf or playing in the evening volleyball league with your friends are all ways to enjoy getting exercise. Even when we know what we like and want to do, things get in the way of actually accomplishing them.
Common barriers and how to overcome them:
Time: No time to go to the gym or kids home for the summer? Go for a bike ride or pop in a Kids Bop tape and enjoy time with your kids. Bonus: your kids will learn that being active is normal and fun and carry that into adulthood.
Energy: Even if you are exhausted, past experience shows that you will feel energized if you get moving. Be prepared for a walk, workout or other type of exercise by keeping workout clothes in your car or even sleeping in them. Tell yourself you only have to walk, run, lift, bike or whatever for 5 minutes. Chances are by then you will have a second wind and if not, stop and know you got your time in.
Injury or pain:
See your physician and follow their guidelines, working in movement as allowed or comfortable.
Journaling Questions:
Determining workout changes to fit your personality and lifestyle:
1) What physical activity did you enjoy growing up?
2) Do you still do any form of this physical activity now? If not, why?
3) Given your interest(s), what could you introduce into your fitness regime at this time?
Staying “on the wagon”:
1) What stops you from sticking with exercise as an adult?
2) In the past, how have you stay committed to exercise?
3) When you fell “off the wagon” with workouts, what do you think had changed?
4) How do you plan to adjust your workout ideas to flow with your fitness personality?
Interview with Kathy, my mom:
Parents may mean well but labeling their kids can be a real detriment to them. Kathy was labeled a “book worm” and told she wasn’t an athlete. She carried that thought well into adulthood. Although she still loves to curl up with a book, she slowly added movement into her life. She started with walking and enjoying conversation time with her husband. Later she added swimming which helped a neck problem. Much later in life she added biking and golfing and even competed in a mini-triathlon, meeting her goal of not stopping and not finishing last. She went from a “non- athlete” as a child to a “triathlete” as a senior.
Kathy knows she needs accountability to keep up with her exercise regimen. Meeting a friend for a sunrise walk or joining a class at a gym keeps her moving. She has learned that she doesn’t have to keep up with everyone else. She modifies the movement to fit what works for her. Being in good physical shape helped her recover from major surgery much quicker than expected. You do not have to accept the labels you were given as a child. Incorporate movement into what you love to do and redefine yourself.
Homework
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Identify the time you can exercise. It may be early morning, on your lunch break or after the kids are in bed.
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Find what you love. Remember fun things from your youth or try out new ones. You just might find a new favorite. Don’t exclude any form of movement
Goal setting will always be part of your homework. Once a week write down your focus or goals for the week. Every Friday reassess them, tweak them or change them to fit your needs. It’s “Your journey, your way”.
Links:
Lindsey House:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
Direction Not Perfection, Accountability and Coaching from your Wine-loving Dietitian
https://braughlerbooks.com/store/books/direction-not-perfection
We are celebrating the fact that we now have twenty podcasts under our belt. It has been a learning experience for me and by no means perfect, but I hope that you are utilizing the insight gained from listening and moving in the right direction on your journey to health and fitness.
Are you satisfied with your progress on that journey? Most of us feel like there is always something more we should be doing. As Henry Ford stated: “If you always do what you’ve always done, you’ll always get what you’ve always got.” So, unless you make conscious changes, your life will stay the same. Grandiose changes are instantly noticeable; Go big or go home! While this might work for a while it can be difficult to maintain and we revert back to our old ways. Small changes may seem insignificant, but each one has the ability to ripple into more small changes… it can build the momentum and confidence for life long changes.
These small changes won’t instantly change your life. However, over time, they can begin to flow within you, your family and your social scene. You will start to see the weight loss! Start to see the energy and the sleep coming back! It’s just not instant or crazy exciting and it’s really hard to tell people to not worry about those exciting, instant results… but remember, slow and steady wins the race.
Twenty small changes you can start making today that can deliver big results.
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Visuals: keep the healthy visuals out in plain sight and the more tempting treats tucked away behind cupboard doors.
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Sleep: Intentionally going to bed where you can get 7-8 hours of recommended sleep.
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Water: If you stay hydrated it will help you eliminate any question of “am I really hungry or just dehydrated?”
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Prepping: Have healthy snacks portioned out and easily accessible
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Avoiding Starvation: not letting too many hours go in between meals or snacks
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Choose what you want prior to arriving at a restaurant: It is much easier to choose wisely when you aren’t forced to stare at all the amazing options.
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Logging without expectations. Write down your food choices. It helps to reign in your calories.
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Wear a pedometer or some type of movement tracker
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Sleep in your workout clothes so you wake ready to go.
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Brush your teeth right after eating (gum or mint toothpicks work as well)
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Healthy beverage of choice on hand.
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Walking with podcasts: You get positive motivation and hardly notice you are walking.
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Weekend batch cooking: Having enough for several meals or lunches keeps you from grabbing takeout.
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Failing to plan is planning to fail: Planning meals, exercise, etc keeps you from on track, less stressed and prepared for the unexpected.
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Cut the number of times you step on the scale in half: Don’t let the scale have power over you.
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Mix up your evening routine: Choose a different room to relax in. Make new, better habits
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Accountability texts: Knowing I care and will be looking for a text can help motivate you to achieve your daily goals
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Rate your food: Only eat the 8’s, 9’s and 10’s
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Name the easy things to swap out: If you like a lower calorie option just as well as the full calorie one, switch it out.
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Write your workouts into your calendar: This will help you to keep them a priority.
Any one of these small changes can start a ripple effect that snowballs into lifelong changes. Remember, “Little by little, a little becomes a lot”, Tanzanian proverb.
Journaling Questions:
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What are the small changes that you have implemented throughout your journey?
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Are there any small changes that have worked for you in your past and you are currently not using them?
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Do you struggle believing that small changes will actually make a difference? If so, what are your barriers in this belief system?
Homework:
Your homework is to read back through your journaling questions and utilize this insight! I also want you to ask yourself one question whenever you are doubting your progress… “Is this better than what I was doing yesterday?!” Examples:
“Are these ating choices better than the ones I made a month ago”
“am I walking further than I was a year ago’
“am I packing more lunches than I was last month”
“am I eating out less than I was last week”
Goal setting will always be part of your homework. Once a week write down your focus or goals for the week. Every Friday reassess them, tweak them or change them to fit your needs. It’s “Your journey, your way”.
Links:
Lindsey House:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
Direction Not Perfection, Accountability and Coaching from your Wine-loving Dietitian
https://braughlerbooks.com/store/books/direction-not-perfection
A perfect day of working out, eating healthy and finding “me” time sounds great in theory. But in reality, life happens during that perfect day and we’re lucky if we’re able to get to work on time and pick up carryout on the way home!
Life always finds a way to stick its’ foot out and trip up our best-laid plans.
Recapping chapter 4 in my book “Direction Not Perfection, Accountability and Coaching from Your Wine-Loving Dietitian”, I want you to understand that something has to give. On any given day you can be a great mom, a great wife, a great friend or a great employee, but you can’t be all of them on the same day.
The same thing goes for health and fitness. I run marathons, I cook and prep beautiful snacks and meals, I build stretching into my day, I hit 10,000 steps, I drink 64 fluid ounces of water, but I’ve never done it all on the same day.
As I said in podcast 16, making specific plans for your day and writing them down, is a great way to accomplish your goals. Knowing that the unexpected is bound to happen means you can be prepared both mentally and physically to roll with the punches and keep going.
Let’s Recap:
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Grant yourself permission to not be perfect: You will be better able to go with the flow and accept whatever each day brings you.
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Set priorities: Think about the things that your personality won’t let you go to bed without doing and get your workout, walk or food prep done first. Tired or not, the other things will still get done.
-Make a game plan: You can’t physically do everything in any single day so write down what you would like to accomplish in any given week and then figure out which days make the most sense to tackle them.
- Receive this message today. Something has to give!! Don’t just nod your head and agree, take it all in and see where this fits in your life. On any given day something important might be going on in your life – or multiple important things – but, because you’re giving yourself permission to not be perfect every day, you’ll quickly realize that most of your days are pretty darn good!
Journaling Questions:
1) How does your idea of perfection get in the way of living a healthy lifestyle?
2) What comes to mind when you think of giving yourself permission to relax… and to be OK with “good enough”?
3) Write down all of your responsibilities (but don’t use up a whole notebook!). When you consider priorities, where do healthy actions end up on your list?
Homework:
Your homework is to read back through your journaling questions and utilize this insight
Goal setting will always be part of your homework. Once a week write down your focus or goals for the week. Every Friday reassess them, tweak them or change them to fit your needs. It’s “Your journey, your way”.
Links:
Lindsey House:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
Direction Not Perfection, Accountability and Coaching from your Wine-loving Dietitian
https://braughlerbooks.com/store/books/direction-not-perfection
Do you have aches and pains? Do you struggle to get the kinks out when you first get up in the morning? Maybe for you it is more severe than that and your quality of life is suffering? Your body could be fighting inflammation and your food choices can be a potent weapon to aid you in that battle. Following an anti-inflammatory diet can help to reduce the body’s inflammatory response and minimize or relieve the pain and discomfort associated with it.
Introducing an award-winning dietitian, affectionately known as “Nutrigirl” who is an expert in anti-inflammatory foods. She gives sound, researched advice that is tested daily and she is living proof of the positive effects of these focused nutrition practices!
Meet Lisa Andrews, an Italian, food-loving, Dietitian and owner of Sound Bites Nutrition. She works with adults with chronic medical conditions such as diabetes & prediabetes, cancer prevention & management, gastrointestinal issues, women’s health, cardiovascular health and autoimmune conditions. A history of inflammation from Rheumatoid Arthritis, for more than half of her life, has given her a personal interest in helping people understand the connection between diet and health and wellness. She believes in educating people to look for balance not restriction in their lives.
Grocery Tour
A grocery tour with a dietitian like Lisa can be beneficial to people who want to watch their cholesterol, lose weight, lower salt intake, or add antioxidant or anti-inflammatory foods. She walks the aisles of a supermarket with clients to answer their questions and point out good and not so good choices.
Myths
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Only shop from the perimeter of the store - False: While fresh things are located there, the bakery is too. There are many good-for-you items in the aisles.
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If I can’t pronounce an ingredient it must be bad for me - False: Some common, healthy ingredients have lengthy, unreadable names, i.e., Cyanocobalamin is another name for Vitamin B 12, which occurs naturally in some foods.
-Only Green leafy vegetables are healthy - False: While they are very good for you there are other vegetables that are just as good for you and should be added to your diet such as cauliflower, onions and garlic.
Inflammation: The body responds to injury by producing heat, redness and swelling. Some foods, such as red or processed meat, cause the body to undergo stress, which it sees as being injured, so it increases markers of inflammation. Saturated fat content in red meat, cheeses, butter or whole fat dairy adds to this stress. Trans-fat found in processed food has a more damaging effect but just because an item says “no trans-fat” does not mean it actually has none. It may have up to ½ gram per serving and it is still a highly processed food. All of this stress on your body raises your risk of cancer and heart disease. There are diseases which mistakenly cause the body to attack its own tissues causing chronic inflammation.
Anti-inflammatory diet: Limit saturated fat and add healthy fats like avocados, nuts, seeds or corn oil. Spices like ginger, turmeric and curry have anti-inflammatory properties as well.
More Plants Less Cow: Eat fruits and vegetables, especially but not limited to dark, red fruits and green leafy vegetables. Limit your intake of processed or red meats.
Balance is key. Assess your body. What affects you will be completely different from the next person. Log food, exercise, sleep, weight or other factors alongside of symptoms to determine correlations. It may not be a one to one factor that causes you problems. It may take a combination of factors before your symptoms appear.
Apps for logging:
GI Buddy
Lose It
My Fitness Pal
The best approach for constant low-grade inflammation is to first check with your physician. If no underlying issues are found look at weight. Being overweight keeps your body in a constant state of stress. Lowering your weight at least 5 to 7% will help improve the resulting symptoms of inflammation. Then check your diet for what is missing or should be removed. It also could be just wear and tear and using an occasional anti -inflammatory medication can get it under control as long as it is used in moderation. Exercise, stretching, massage, yoga and meditation are examples of methods to reduce stress and manage pain from inflammation
Food Insecurity- Defined by the USDA as a condition where consistent access to adequate food is limited by a lack of money and other resources.
Lettuce Beet Hunger is Sound Bites Nutrition’s giving program aimed at helping bring attention to the serious problem of food insecurity. Selling T-shirts with fun, healthy food puns aimed at starting a conversation around food to “take a bite” out of food insecurity. A portion of each purchase supports those with food insecurity by providing counseling, programs and nutrition education in the Cincinnati area.”
Journaling Questions:
1.Do you have any frustrations with daily aches and pains? If so, write out your symptoms and see if you have pain that is not being addressed.
- Is there anything that pain holds you back from accomplishing?
Homework:
1: Try practicing “Meatless Monday”.
2: Have a big pile of leafy greens and veggies every day for a week.
3: Have grace, be nice to yourself.
Links:
Lindsey House:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
Direction Not Perfection, Accountability and Coaching from your Wine-loving Dietitian
https://braughlerbooks.com/store/books/direction-not-perfection
Lisa Andrews:
lisa@soundbitesnutrition.com
facebook.com/peoplespantrycincy/
https://soundbitesnutrition.com/shop-2
https://www.facebook.com/soundbitesnutritionllc/
Life comes at us fast. When our feet hit the ground in the morning there are many different ways that the day could unfold. It could go exactly as we would like it to, but often, unexpected things pop up throwing our day into turmoil. We can get control of our day when we realize that life works best when we have balance, control our expectations and practice purposeful planning.
Balance: You need to have balance in your life. It is difficult to truly appreciate many things unless you have experienced the lack of or the opposite of them. It is hard to appreciate a calm day if you haven’t experienced a very busy one or a super social evening without having had quiet, home-bound evenings.
Expectations: We need to remove the expectation that we shouldn’t come up against resistance. By realizing that we will always have barriers and that they are an expected part of the journey, we can reduce feelings of frustration when they pop up.
Planning: Failing to plan is planning to fail.
When life works best, we will have planned out our day. Ideally, starting out with something that fills our motivational tanks will set our day up in a positive way. This will look different for everyone, but examples would be exercise, meditation, or Bible study. Follow this by balancing out the “me” time with work time, kid time, home time etc. In a practical way we are set up for a perfect day.
However, the best laid plans will never happen all of the time and this should never be our expectation. We should expect that life will throw us curve balls and we will need to be flexible and shift with whatever the day brings.
Making specific plans for your week, and writing them down, can keep you from aimless, unproductive, unfulfilling days.
ABC goal setting as suggested by Trish Blackwell in her Confidence Podcast. Make lists of you’re A, B and C goals.
A goals – have to happen first, today or now
B goals – need to happen in a few days or weeks
C goals – are important but have no sense of urgency
Journaling Questions:
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When was the last time you thoroughly reviewed your schedule? At first glance do you feel balanced in your life?
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When you hear the expression “saying yes to something, means saying no to something else” does this bring up any emotion for you?
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Do you have a method to your planning? Have you ever tried ABC goal setting?
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Do you have an expectation that you should never come up against resistance? If you could ever get past (fill in the blank) that it would then be smooth sailing?
Homework:
Your homework is to read back through your journaling questions and utilize this insight to make any changes you think you may need. Write out your wins and your barriers, you are not going to change everything in a week, but at least you now have a road map to where you are going!
Goal setting will always be part of your homework. Once a week write down your focus or goals for the week. Every Friday reassess them, tweak them or change them to fit your needs. It’s “Your journey, your way”.
Links:
Lindsey House:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
Direction Not Perfection, Accountability and Coaching from your Wine-loving Dietitian
https://braughlerbooks.com/store/books/direction-not-perfection
Trish Blackwell
https://www.trishblackwell.com/?s=when+life+works+best
I spent 13 happy years in an outpatient weight management center. My desire to be home for my family and have a more flexible schedule led me to a webinar by Theresa Pangan about how to build a consulting business. Despite my questions and fears of asking for help, I hired Teresa as my coach. She helped me develop my business plan. My career as an accountability coach was launched.
Meet Teresa:
Teresa Pangan, PhD, RDN is a top authority in entrepreneurial nutrition and dietetic ventures. Currently she helps people feel amazing daily with her business www.PowerPackedEating.com. She offers both individual consultations and group fasts. Clients go away with improvements in quality sleep, energy, have fewer body aches and even think more clearly.
Teresa believes you can be 50 or 60 or 70 years old and feel energetic and fuel, move, sleep and think so your body has a top notch defense system against disease. Over 70% of your risk for heart disease – the number one killer in men and women comes from your investments in daily habits of health.
Teresa gives entertaining cooking demos as part of the cardiac rehab staff with UnityPoint medical center. She loves giving demos to the public and worksite groups empowering them with the straight facts and skills on how to ramp up their life and transform their health. She believes in the power of fun and new experiences for making lasting changes.
Teresa loves to share her expertise with other dietitians through speaking, writing and teaching. She was keynote speaker for The Illinois Academy Spring Assembly. She has been a featured online speaker for the dietetic practice group Nutrition Entrepreneurs presenting… She has spoken on a variety of internet and business topics the last twenty years both at the national and state levels.
Teresa spent part of her career creating a website design and development firm called Webnoxious …..Teresa has been an instructor for Universities for their masters level programs developing and teaching their courses on nutrition entrepreneurship.
Teresa received her doctoral degree in nutrition with an emphasis in institutional management and a minor in business…She completed two Bachelor of Science degrees from Iowa State University. Additionally, she has completed certification programs in personal branding and social media.
Teresa can be found at Starbucks sipping a mocha between taxiing her kids to their activities. She enjoys unwinding with a glass of red wine, writing in her gratitude journal, and recipe experimentation usually with red pepper, raspberries or basil.
Let’s chat fasting:
Eating patterns are personal to each individual. What works for one person may not work for another.
Fasting can strengthen your immune system and help to ward off Cancer and Heart Disease.
Fasting can be dangerous, consult your physician before starting, especially if taking any medications.
5 day fasting with food:
Tricks the body into thinking it is fasting with a “meal product scientifically created and proven to capture the benefits of fasting” from Prolon
“Lose belly fat, rebuild cells and give your body a clean slate.”
May 6th 2019 Theresa offers a group fast
Time restricted eating:
Gives your body 12 to 14 hours before eating again
Can mean skipping breakfast or stopping eating early in the evening
Gives your body time to heal itself
Benefits your circadian rhythm
Teresa’s newest endeavor Is working in a cardiac rehab unit at UnityPoint medical center. She will be bringing people into a state-of-the-art kitchen to learn healthy cooking techniques. Teresa wants you to arrange your kitchen so only healthy options are in view. Keep fruits and veggies portioned out and readily available.
Bonus tip 1. Do not put tomatoes in the refrigerator the cold will make the natural sugars turn to starch and they will not be as sweet.
Bonus tip 2. You are amazing and beautiful just the way you are.
Bonus tip 3. Experience gratitude; not only acknowledge it but feel it.
Journal Questions:
Do you have any weekly habits of experiencing gratitude? If so, what are they?
What do you believe about yourself?
Homework:
Your kitchen environment is key to starting good habits. Eating is triggered by what we see.
Portion fruits and veggies into single serving, easy to grab baggies.
Arrange your fridge so you see veggies and fruit first. The 2nd shelf on right is the place most people see first when opening the door.
Clear off your countertops of anything sweet or salty. Out of sight, out of mind.
Goal setting will always be part of your homework. Once a week write down your focus or goals for the week. Every Friday reassess them, tweak them or change them to fit your needs. It’s “Your journey, your way”.
Links:
Lindsey House:
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
Direction Not Perfection, Accountability and Coaching from your Wine-loving Dietitian
https://braughlerbooks.com/store/books/direction-not-perfection
Theresa Pangan:
https://m.facebook.com/PowerPackedEating/
http://powerpackedeating.com/
Argrows House: Bath and body products handmade by women healing from violence and abuse
www.ArgrowsHouse.org
Studies show that food logging is an instrumental part of behavior change and weight control. Even with evidence-based research proving it works, there are many reasons that keep people from utilizing this helpful tool.
-Fear: They are afraid of what they will see
-Anxiety: They might feel deprived or not be able to adhere to the plan
-Embarrassment: They do not want their doctor, dietitian or therapist to see the results
Logging without expectations:
You can combat these negative feelings if you can keep an open mind and shift your mindset into a research mentality. Log your food intake as well as steps or exercise for purely scientific reasons; to collect data without attaching emotion to results. There are no good or bad foods or numbers. The information you collect can then be used to see trends and determine what has or hasn’t been working for you. Food logging does not have to be complicated to work. Even the simplest steps can give you enough information to see small changes you can make.
Progression of food logging without expectations.
-Write down what you are eating. Don’t worry about figuring out the calories. Awareness of your food choices may be enough to help you make small changes.
-Keep track of the calories but don’t agonize over trying to limit to a certain number. Don’t judge yourself over poor choices. Look at the positive things in your log. You probably made many good choices during the day i.e. you swapped a soda for water or you added fruits and vegetables to your meal.
-Analyze the calories you consumed in comparison to the calories you burned. Fitness watches can tell you how many calories you are burning. If you are taking in more calories than you are burning, make small changes in either or both of those things
Plotting data over time helps you to see trends rather than everyday ups and downs. You will be able to see how the small changes you make may not impact you immediately, but over a period of time you are seeing results that you want. Using a scientific eye shows long term effect and releases you from unrealistic expectations.
Journal Questions:
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What are your initial feelings about logging your food intake or fitness routine?
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What are your biggest barriers when it comes to logging? (ex. Time, emotions, etc.)
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If and when you have logged in the past, did you benefit from this exercise?
Homework:
Your homework is to read back through your journaling questions and utilize this insight to not allow these feelings or emotions stop you from starting a new journey with food and fitness logging. I want you to take two days this week and log every bite of food and every step you take without expectations or judgment!
Goal setting will always be part of your homework. Once a week write down your focus or goals for the week. Every Friday reassess them, tweak them or change them to fit your needs. It’s “Your journey, your way”.
Links:
www.healthaccountabilitycoach.com
Direction Not Perfection, Accountability and Coaching from your Wine-loving Dietitian
https://braughlerbooks.com/store/books/direction-not-perfection
Physical therapy; many of you have had it after an injury or surgery. Typically, your doctor prescribes it and your insurance dictates who you can see and how many sessions you may have. What you really want, or need isn’t necessarily factored in. Kristin Thomas, Physical Therapist and owner of Core Wellness and Physical Therapy, believes in a different, more holistic approach focused on becoming aware of the interconnectedness of the different parts of the body.
Patients come to her for help after being injured or when a minor condition has finally deteriorated into a painful problem that impacts their functionality. During hour-long sessions she conducts a thorough assessment of their injury or condition and looks at how pain is impacting their entire body. The area you are experiencing pain is just the tip of the iceberg. By evaluating your whole body, she figures out what is the “Boss” or main issue that has escalated into your current problems. If there are head to toe issues, she looks at posture. Then she starts treatment with the “Boss” and moves on to other areas as needed. You don’t have to have had surgery, been in an accident or had a recent injury to utilize physical therapy. Starting treatment when you have small issues can keep things from turning into big issues.
Myofascial release:
The body is connected on a cellular level by fascia. “It is that tough, connective tissue that runs throughout your entire body and surrounds and infuses every part of your body including your bones, arteries, spinal cord, nerves, organs and cells. It has no beginning and no end, so if one part of it tightens, it can cause pain in another part of the body”.
Practicing myofascial release on specific areas of the fascia can “open up” or relieve issues in other parts of the body, lessening or eliminating pain and restoring movement.
Dry needling:
Dry needling is a technique where “specially trained physical therapists insert a thin filament needle into the muscle directly at a myofascial trigger point to break up restrictions that could be causing the pain and limiting your motion”. It is not the same as acupuncture despite the fact that it also involves inserting needles.
Process for relief of pain.
-Start with physical therapy. Build your strength back up, get flexible and open your fascial system. That may not be the complete answer, but it is a good first step. If they can get things opened up it can help with rehab later.
-Evaluate: Are things are getting better? If not try an orthopedic doctor or chiropractor.
-Evaluate your posture and habitual movements so surgery, if needed, will help. Surgery alone isn’t enough if you don’t change bad habits.
-Watch for small things before they become big things.
Journal Questions:
Have you had any past injuries worth investigating?
Do you have anything that currently bothers you… be it a nuisance or debilitating?
What are you feelings about trying physical therapy? What are your barriers to getting an appointment on the calendar?
Homework:
Find a quiet place where you can tune into your body and become aware of what it is trying to tell you. Relax and breath slowly. Notice which areas are tight or uncomfortable. Breath and put intention into the areas that are bothering you to calm them down. Regularly practice awareness to stay tuned into your body.
Goal setting will always be part of your homework. Once a week write down your focus or goals for the week. Every Friday reassess them, tweak them or change them to fit your needs. It’s “Your journey, your way”.
Links:
Direction Not Perfection, Accountability and Coaching from your Wine-loving Dietician
https://braughlerbooks.com/store/books/direction-not-perfection
Kristin Thomas:
www.corewellnesstherapy.com
https://www.facebook.com/corewellnesstherapy/
You don’t have to work in the health and fitness field to have an effect on people’s lives.
Julie Lubbers, owner of Teal Gate Studios, is a portrait photographer. We have many of the same foundational beliefs. We need to change the narrative of our self-talk to be kinder and gentler to the one who looks back at us in the mirror every day. Giving ourselves more love, compassion and patience will overflow to other people who come into our lives. Julie’s passion is to “encourage women to be in the picture throughout their lives. Be there with your kids, be there with your significant other, be there with your friends, and ESPECIALLY be there for yourself! Let’s love ourselves more so we can send that love out into the world”!
She uses the lens of her camera to help women feel better about themselves. Utilizing lighting and posing techniques and offering fashion and makeup help, she can bring out the beauty and individuality of each person. Women often don’t want their pictures taken. They think they don’t look perfect, so they stay in the background. They don’t realize that they are writing themselves out of their family’s history. Existing in photographs is an exercise in learning to love and accept yourself so you can love and accept others.
-Comparison is the thief of joy. Keep your eyes on your own paper.
-Show up every day! You don’t have to show up like a pro, just show up.
-Suffer less. No one wants to suffer. Making small changes in the way you live your life can mean you suffer less and can feel happier, healthier and better equipped to be there for yourself and others.
Homework:
Ask a close friend or family member to describe their favorite things about you!
Goal setting will always be part of your homework. Once a week write down your focus or goals for the week. Every Friday reassess them, tweak them or change them to fit your needs. It’s “Your journey, your way”.
You can find Julie at:
julie@tealgatestudio.com
Facebook: https://www.facebook.com/TealGateStudio/
Instagram: https://www.instagram.com/tealgatestudio1/
Blog: http://www.tealgatestudio.com/blog/
Website: http://www.tealgatestudio.com
Other links:
Brene Brown https://brenebrown.com/
Steven Pressfield,The War of Art: https://stevenpressfield.com/books/the-war-of-art/
Dan Harris, 10 % Happier https://www.10percenthappier.com/dan-harris-books/
Lip Sense Lipstick, https://seneweb.senegence.com/us/products/lips/lipsense/
Have you ever started eating a certain way or training a certain way only to be derailed because you didn’t think you were doing it right? If a training plan has specific times and amounts and you miss one or two, do you give it up and go back to your couch. If a particular diet plan seems perfect, except that it says you have to eat brussels sprouts and you can have no chocolate, do you give it up and eat whatever you want? We tend to think that we have to do things perfectly or not at all.
Today’s podcast introduces someone who defies that belief. She is an amazing, inspiring woman who is always fighting to be the best version of herself; pulling others along on her journey, to also be the best that they can be! Best of all, she is my mom! She is my constant cheerleader and forever positivity coach (not that I knew that growing up). She always taught me that if I was ever in a situation where I wasn’t happy… then change my situation. She believes that diet and fitness plans are a starting point. It is ok to tweak things to our liking or our needs if it is the difference between sticking with it or falling away. She found an eating plan that was giving her the results she wanted but was so strict she wouldn’t keep it up. Once she changed parts of it to fit who she was, while still keeping the core benefits, she found a “plan” that worked for her and was sustainable. But she wanted a label that described her so she rewrote the original one to fit her. Meet my mom, Kathy, a ”Wine loving Vegan with seafood exceptions”!
Being healthy, without taking medications was the “Why” behind her food choices. Although thankful that medication is available if it is necessary for your health, she hoped to get the same benefits through an eating plan to avoid the many side effects of medicines. Her determination has proven effective for her and the benefits have spread to family and friends as they try her new recipes and join in making some of the small changes they learn.
Homework:
Find a new, healthy recipe that satisfies your needs and that you family likes. Write it down. Next week find another one and write it down too. Do this for several months and you will have a go-to list of favorites that you can count on, whenever you don’t know what to make.
Goal setting will always be part of your homework. Once a week write down your focus or goals for the week. Every Friday reassess them, tweak them or change them to fit your needs. It’s “Your journey, your way”.
Links:
Direction Not Perfection, Accountability and Coaching from your Wine-loving Dietitian
www.healthaccountabilitycoach.com
https://braughlerbooks.com/store/books/direction-not-perfection
Everyone wants the same thing from their dietitian. That magic bullet that will quickly help you lose weight, have more energy and endurance, and look toned and fit.
When it comes to meal planning, as well as any of the other avenue of fitness, the answer is not fad diets or quick fixes. They may work in the short term, but they are not sustainable. They do not take into account your individual circumstances and needs. But what if there is a magic bullet; it just comes with fine print? Interviews with hundreds of dietitians indicate that by providing goals, resources and examples of options to improve their health, people can succeed in their health and fitness journey; but, it “may take years to accomplish, every outcome may look different and provide different measures of success and they may need to find a different perspective in order to receive appropriate joy from results”.
Ciara Ferguson is a dietitian seeing clients virtually from her home in New York. Originally from Dublin, Ireland she has only a hint of an accent left after living and working in England, Kentucky and Philadelphia before settling on Long Island with her husband and 3 boys under age 5.
Some of Ciara’s go to subjects are:
Frequency and quantity
Less and less often
Quality
Family dinner
Trying new foods
Habits and routines.
She counsels clients on the belief that there is no magic food or quick fix to help you lose weight, drop your blood pressure, get your cholesterol under control or feel better. She encourages them to focus their eating goals on “Frequency and Quantity”. Make small changes in those two things and you are on the right course. Don’t deprive yourself of your favorite food, eat it less often or in a smaller quantity, “Less or Less Often”.
Quality is another area to make small changes. There is no such thing as a bad food. Cut back on processed food and eat more whole foods. Look at individual needs, likes, preferences allergies, schedules, work routines and come up with a personalized plan. Add veggies, fruits or fiber to your standby favorites.
Dinner time should be a family affair whenever possible, keeping discussions to positive things not fighting over who will or won’t eat what. Everyone has different tastes; sweet, spicy, crispy, mushy, soft, hard, cooked or raw to name a few. On any given day, someone may just not be in the mood for a particular dish. Continue to introduce foods in various ways because it can take 10 - 15 times of trying something to decide about likes and dislikes.
So many of the things we do are habits or routines developed over a lifetime and aren’t going to change overnight. Evaluate where those habits originated. It could be innately built in. Some things will feel more natural to you so focus on those things and you could naturally evolve into new areas and break through some barriers.
It’s not about the number of calories you burn, it’s about feeling better about yourself after you exercise.
Journal Questions:
Figure out what you personally want to achieve. Where are you and where do you want to be.
If you could change one thing today what would it be.
If you look in your fridge or pantry what is one food you could take away.
Homework:
Goal setting will always be part of your homework. Once a week write down your focus or goals for the week. Every Friday reassess them, tweak them or change them to fit your needs. It’s “Your journey, your way”.
Links:
Direction Not Perfection, Accountability and Coaching from your Wine-loving Dietitian
https://braughlerbooks.com/store/books/direction-not-perfection
Facebook: https://www.facebook.com/ciaradietitian
Instagram: @ciaradietitian
On your journey to a healthy lifestyle it can be very beneficial to hire a personal trainer. But, it is not easy to let down your defenses, push past your fears and put your trust in someone else. You don’t want a trainer who doesn’t listen to you, pushes you too hard or lectures you.
The professional you are choosing to work with should be helping to guide your goals and adjusting your sights towards efforts that line up with your needs!!! They should meet you “where you are”.
There are different interpretations of “Where you are”.
Spatially: at your home or office
Physically: do you want to train for a Couch to 5K or an Ironman triathlon
Emotionally: your life is crazy busy, you have been through hardships, you are a sleep deprived new mom
We all have different needs. Trust your gut or intuition to assess whether the person you hired is meeting your needs. If they are not meeting you “where you are” find another professional who will.
I want to share with you amazing professionals and their words of wisdom to help you build your own dream team of accountability and trusted resources.
Interview : Juliana Fitzmaurice.
Juliana writes a blog about health and fitness. She is also an ACE Certified Personal Trainer & Certified Pilates Instructor working for Homefit. After battling an anxiety and eating disorder for almost fifteen years she began to immerse herself in nutrition and lifestyle research. She’s found a simple, realistic approach to creating health and wants to share it with her clients and watch them flourish.
Sampling of Lindsey’s favorite blog posts by Juliana.
Personal Trainers Reveal Their Top Daily Habits. Interviews with personal trainers revealed three common factors: Hydration, Movement, Gratitude. https://julianafitz.com/personal-trainers-reveal-their-top-daily-habits/
Too Hard to Change, Too Hard to Stay the Same. You need to choose your battles in your health and fitness journey. Use your professional trainer to guide you and be there when you need them to help you achieve small successes and continue on your journey. https://julianafitz.com/too-hard-to-change-too-hard-to-stay-the-same/
What the scale doesn’t tell you.
a. It cannot measure you strength, your metabolism, your happiness, your effort, your confidence, or your purpose.
b. Use the scale to promote health, not judgement
https://julianafitz.com/what-the-scale-doesnt-tell-you/
Journal Question:
Today it’s an easy question… are your professional resources meeting you where you are?
Homework:
Goal setting will always be part of your homework. Once a week write down your focus or goals for the week. Every Friday reassess them, tweak them or change them to fit your needs. It’s “Your journey, your way”.
Links:
Direction Not Perfection, Accountability and Coaching from your Wine-loving Dietitian
https://braughlerbooks.com/store/books/direction-not-perfection
www.healthaccountabilitycoach.com
Juliana Fitzmaurice: https://julianafitz.com
https://www.facebook.com/juliana.fitzmaurice
Homefit: http://www.homefitconsulting.com/
Lynda Ratliff Article in Health and Wellness magazine
Emotional Eating… most people immediately think about happy and sad eating… about leaning over a pint of ice cream, crying their eyes out because of a breakup. While this does happen, thinking of emotional eating only in that context discounts the real everyday story. True daily battles are normally triggered by three things listed below with some tips for combatting them.
- Bored Eating: food becomes a time filler – something to do with your hands when you are in front of the TV or computer, or in the car. Instead of eating try:
-Knitting
-Adult coloring books
-Puzzles
-Break your routine. Do things differently for a few weeks. Your brain won’t automatically pair the new activity with food.
- Stress Eating: When we feel uncomfortable or anxious, we want to push those feelings down or make them go away so we mask the feeling with pleasure… that pleasure being food. If you feel that way try:
-Get to the root of the stress. Figure out “Why” and “When” it is occurring. Replace eating with exercise or meditation
-Distract yourself to delay the snacking and you may not come back to it.
- Tired Eating: grabbing food thinking it will give us energy. Before you get that exhausted try:
-Go to Bed! Your body will thank you for some extra sleep.
-Ask for and accept help. If someone offers to watch your kids, cook your dinner, put the kids to bed… say yes please and thank you.
To break it down to its simplest form, emotional eating occurs when you are not truly hungry. A great way to assess if you are actually hungry is to ask yourself. “Does any food sound good or just what you are specifically looking for”? Are you standing in front of the fridge or cupboard with the doors open trying to find that perfect selection? If you answer yes, then start thinking through the questions: Am I tired? Am I stressed? Am I bored?
Journal questions:
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As you read through the different types of emotional eating, what resonates with you?
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If emotional eating is something you deal with, when do you notice it happening in your day?
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What is your biggest fear or barrier to getting help with your emotional eating?
Advice from professionals helps you to understand what you should do on your journey to health and fitness. You can create a game plan and jump into it with enthusiasm and hope. But your plans can come to a screeching halt when life intervenes. The unexpected twists and turns of everyday life trample your perfect game plan and leave you scrambling to catch up.
Interviews with real people and their struggles and successes can show you that you are not alone. Realizing that other people have the same issues can be a big relief, “It’s not just me”. We can gather tips from what has worked for others to store away in case we need them. It’s through these stories that we best learn, grow and cut through any false ideas of being perfect 100% of the time. Instead, we start to understand that we are all just human, paving our own paths and habits in health. It is trial and error as we go.
Interview: Aunt Jan
My Aunt Jan and I work closely together even though we live in different parts of the country. She writes up my show notes, does research and helps with my social media profiles. In return I am her accountability coach. We each feel like we are getting more than we are giving. Today we discuss how life style, family circumstances, changes in the season of life and everyday unexpected events impact her journey to be healthy and fit. She shares some of her struggles and give tips about strategies that work for her.
Homework:
Goal setting will always be part of your homework. Once a week write down your focus or goals for the week. Every Friday reassess them, tweak them or change them to fit your needs. It’s “Your journey, your way”.
Links:
www.healthaccountabilitycoach.com
Direction Not Perfection, Accountability and Coaching from your Wine-loving Dietician
https://braughlerbooks.com/store/books/direction-not-perfection
It feels good and respectable to take care of others. When it comes to taking care of ourselves we often feel selfish, spoiled or undeserving when we spend our limited time on ourselves. Well, back up and rethink that. Do not feel guilty taking time for yourself. There is a reason that the airlines tell every person on every flight to “put on your own oxygen mask first, before helping your children or others needing assistance”. Here are some quotes to ponder:
-
Self-care is a priority and necessity, not a luxury in the work that we do.
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Self-care means giving the world the Best of you, instead of what is left of you.
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True self-care is not about a life of bath salts and chocolate cake, it is making the choice to build a life you don’t need to regularly escape from.
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You cannot pour from an empty cup.
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Almost everything will work again if you unplug it for a few seconds, including you!
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Taking care of yourself doesn’t mean “me first” it means “me too”.
Choose one of those quotes that really speaks to you and write it down where you can see it as a visual reminder that You Are Worth It.
In her book “Famous in Heaven & at Home”, Michelle Myers reinforces this with a simple rule: Our health routine should enhance, not hinder our lives. Taking care of yourself, when done with the correct motives, should best equip you to take care of others.
Journal Questions:
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Do you have any areas in your health life that you battle guilt?
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What are some of your excuses or barriers when it comes to nutrition and fitness?
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If someone could grant you an extra hour in your day, how would you spend it?
Kelly Brown is a friend who is the owner of Mom Camp, a marketing specialist and certified Birth Doula and Lamaze childbirth educator who is currently in training to be a postpartum Doula. She and her husband also own a small family farm called “French Broad Valley Farms”, where they are raising 150 chickens and ducks along side of their 3 young children.
Kelly opens up and talks honestly about the struggles she has faced, allowing us not to feel alone in our own imperfections! Despite her knowledge and expertise as a birthing coach, Kelly was not prepared for what it was like to suffer from Postpartum Depression (PPD) or what is now called Postpartum Mood and Anxiety Disorder. In retrospect she had a mild case of PPD with her first two children but with the birth of her son she suffered tremendously, in silence. She was ashamed to admit it and afraid no one would trust her as a birth doula if she couldn’t handle the aftermath of her own childbirth. After 10 months she finally looked for help. Since then she has trained to become a postpartum coach to help other mothers in the same situation.
Look for a postpartum specialist to guide you during the weeks after you bring home your newborn. She can help you to understand the changes in your body and what to expect (and what not to expect). Proper nutrition after the birth of your child is extremely important for both you and your baby. Your specialist can teach you the appropriate foods for a nursing mother. Use your resources to your advantage. Reach out and accept help from all those people who offer it and share with them the guidelines given to you by your specialist.
Resources:
The 4th Trimester: A Postpartum Guide to Healing Your Body, Balancing Your Emotions, and Restoring Your Vitality by Kimberly Ann Johnson.
Ms Johnson has studied other cultures that have practices that honor and nurture new mothers helping them to focus only on themselves and their newborn. She has taken what she learned and shared it in her book:
The First 40 Days: The Essential Art of Nourishing the New Mother, by Heng Ou.
Heng Ou, a Chinese American, describes the Zuo Yuezi Tradition of rest and recovery for new mothers in her book. She shares traditional recipes for healing soups; replenishing meals and snacks; and calming and lactation-boosting teas, all formulated to support the unique needs of the new mother.
Resources:
Famous In Heaven And At Home: A 31-Day Character Study of the Proverbs 31 Woman by Michelle Meyers.
Mom Camp is coming April 27, 2019 To Gahanna Ohio.
Why should kids have all the fun!. A full day guaranteed to help you reset, relax, and rejuvenate We have an amazing lineup of speakers and movement plus the time for great food!
Register now at: https://www.momcamp.me/
Speakers:
Lindsey House, Accountability Coach, Author
Amy Koechlin, Yoga Instructor: https://www.burnwithin.com/
Kim Rice Wilson, Author of Feminine Genius
Kelly Gurich, Artist and Educator
Homework:
From Kelly:
Write down 3 ways that you can ask for help and accept it. Be specific and give it a time frame.
Goal setting will always be part of your homework. Once a week write down your focus or goals for the week. Every Friday reassess them, tweak them or change them to fit your needs. It’s “Your journey, your way”.
Links:
Direction Not Perfection, Accountability and Coaching from your Wine-loving Dietitian
www.healthaccountabilitycoach.com
https://braughlerbooks.com/store/books/direction-not-perfection
Kelly Brown:
Facebook: https://www.facebook.com/kelly.l.brown.338
Homegrown Babies: Asheville Childbirth Education & Doula Services
Instagram: https://www.instagram.com/twobraids/
Mom Camp: https://business.facebook.com/MeetMeAtMomCamp/
I get great motivation every Sunday from my pastor at New Life Chapel. A lot of my inspiration comes as I listen to his words and interpret them in ways that affect my life, especially in the areas of health and fitness. In one of his recent messages he mentioned “Reaping what we sow” in our relationships with our significant others. That fits perfectly into our journey to be healthy.
Using the example of a farmer’s life, you can see that there is a “season” between when we sow the seeds and when we reap the rewards of the crop. We don’t see immediate results. It is expected to take time to see the efforts pay off. A farmer does not just plant his seeds and sit back to wait for the harvest. There is a season where he cannot see any change, but he is working incredibly hard, sunup to sundown (watering, weeding, nurturing) and after months of seeing nothing but hard work, all of a sudden, he can start to see his efforts pay off with a beautiful crop.
In relationships, the more work or effort that we put into a relationship the more we will be rewarded with the outcome. Speak kindly about your spouse, think kindly about yourself, build each other up and the relationship will improve. But it doesn’t happen overnight. We can’t all of a sudden treat our significant other better and expect tomorrow to look different or even next week… but maybe in months we will start to reap what we sow! With patience our relationships will get better.
Where is your patience when it comes to your body? Do you throw up your hands when you don’t see results? Bodies are no different than the seeds that take time to grow. Starting a fitness program, packing your lunch or eating fewer dinners, out is the equivalent of planting seeds. These are solid changes taking place and healthier habits than what you were doing a week ago. Your body may not be providing the results that you were hoping for (your seeds have not sprouted, and you can barely see any of your work). but, be patient with yourself. Continue these habits month after month. Nurture your body with better choices, increased water, stretching, movement. All of a sudden, your work and efforts start to provide rewards like less pain in the morning, more energy in the day, more strength and confidence and yes even weight loss and a need for the next size or two down in clothing. Accept that there is, in fact, a season between when we sow and when we reap, when we put out effort and when we see the benefit or reward. Remember, your efforts are not for naught. Have faith in the process and if you have doubt about a choice or action… ask yourself “is this choice better than what I was doing a week ago? A year ago?” If you can say yes to that question, you are on the right path!!
Journal Questions:
-
What are some ideas you could pull in to gain more patience with seeing results in nutrition and fitness? How can you help yourself settle into the journey?
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What are areas in your life where you have a lot of patience?
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What is your biggest fear with making habit changes?
Interview: Nick House, my awesome husband!
Nick and I discuss our workout mentalities, which, by the way, are at opposite ends of the spectrum. We are a perfect example of why I always say, “Eyes on your own paper” and “Your journey, your way”. Just because something works for one person does not mean it will work for you. Make your journey your own!
Feedback request:
I am new to podcasting and still working on the details to give you a quality product. Sound quality is an area I am concerned about especially when doing an interview. I have many interviews from my Monday Morning Chats that I am sure you would find interesting as long as poor sound level or quality does not distract you from the message. Please let me know how the interview sounds to you, the volume, quality, etc. Does anything distract you from hearing the message? Please be honest, don’t hold back.
Homework:
Goal setting will always be part of your homework. Once a week write down your focus or goals for the week. Every Friday reassess them, tweak them or change them to fit your needs. It’s “Your journey, your way”.
Links:
Direction Not Perfection, Accountability and Coaching from your Wine-loving Dietitian
https://braughlerbooks.com/store/books/direction-not-perfection
We all want to be successful. But success is a relative term. Just as there is no right or wrong way to eat a Reese’s Peanut Butter Cup, there is no right or wrong way to measure success. I believe that we have to “rewrite the rules” on what success in your health and fitness journey looks like; not for society, not for your parents, not for your spouse but for you, personally. You need to change your mindset and use your own, personal strengths and passions to build lifelong change.
In order to talk about your health journey it is important to understand how to MEASURE your journey… your success! There are many tools available to keep track of your progress. They monitor things such as calorie and nutrient intake, energy expended, steps, distance or flights of stairs taken.
Some of my favorite tracking tools are:
-
Fitbit
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Apple Watch
-
iPhone
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An old school pedometer that may do nothing more than track your steps!
-
Fitness Pal
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Pen to journal, scrap paper or even sticky notes
Consider looking at the numbers tracked as a research project. Gathering numbers for data disconnects you emotionally from the numbers (there is no good or bad) it’s just numbers.
Gather your info and look at averages over a week or even a month to see trends that could be helping or hindering your journey.
It is important to have a very clear understanding and way of measuring your success. Instead of hoping the scale will show you what you want to see, Fill yourself with the positive effects your efforts have produced.
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Keep a journal of weekly non-scale accomplishments that make you proud.
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Write your “feel good” moments on your bathroom mirror with a dry erase marker. (Make sure it is not a permanent marker).
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Jot down “smile” moments in the notes section of your phone
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Write down your “wins” throughout the week and send them to me every Sunday!
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Be creative. Think about what makes you feel successful!
Refer back to my podcast episode #2 for more ideas on measuring success.
Journal Questions:
-
Have you tracked your food and exercise in the past?
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What did you like and dislike about this process?
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What tools and approaches changed your mindset and how did they change your motivation level?
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Write down three good feelings you could take away from fitness or nutrition if you allowed yourself to forget about weigh-in or measurements?
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Has the scale ever been your friend? What is your current relationship with the scale? Could there be a place in your journey to keep the scale if you use it strictly as a tool?
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What was your parents’ relationship with the scale? What were you taught as a kid about health and fitness?
Homework:
Goal setting will always be part of your homework. Once a week write down your focus or goals for the week. Every Friday reassess them, tweak them or change them to fit your needs. Goal setting and accountability are where the magic happens!!!!
Links:
Direction Not Perfection, Accountability and Coaching from your Wine-loving Dietician
https://braughlerbooks.com/store/books/direction-not-perfection
Being healthy, happy and fit is a goal that most of us would agree is desirable. The amount of effort we put towards reaching that goal for ourselves is entirely up to us. But what about our children. By what we feed them, what we make available to them, how we perceive food, nutrition, appearance, fitness, etc. we are instilling in them the basis for their lifelong journey with nutrition and health. How scary is that? Are we screwing up our kids by underfeeding, overfeeding, not the right foods, not enough balance, picky eaters, etc?
Today I will interview Amy Reed, Dietitian, MS, RDN, CSP, LD. Amy is a Pediatric Dietitian who had 19 years of experience at Cincinnati Children’s Hospital before starting a private practice. She will walk us through all sorts of hard questions that we might be afraid to ask or not know who we should be asking (pediatrician, dietitian, therapist)?
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Picky eaters
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Overweight/underweight
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Family eating – making it fun
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Is there enough nutrition balance within the home?
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Could we be accidently attributing to future eating disorders?
Determining if your child is healthy involves many factors of which weight is only one piece of the puzzle. You must also consider:
Do they eat a variety of food that is good for them?
Are they active?
Do they drink plenty of water
Are they happy?
Do they have low screen time?
Do you have family meals?
It is important to follow up those questions with ones about yourself. Are you portraying a healthy body image. Are you using positive words about food choices and exercise.
Children are not born with an instruction book about how to properly feed them. Parents do not need to feel guilty about or apologize their children’s weight. Guilt makes it hard to be successful in your efforts. Professional help is available, so do not hesitate to seek it out.
Homework:
- Have at least one family meal this week. Make sure it is about togetherness and not what food is or is not eaten. Serve it family style where each person serves themselves.
- Do a family activity such as taking a walk or bike ride if weather permits or have an indoor dance session or game of twister. Get moving as a family.
- Assess your cupboards and fridge. Make sure fruit, veggies and other healthy choices are available. Pre-set snack plates for after school snacks.
- If you have been considering consulting a professional, purity it on your to do list.
My theory is always “Knowledge is Power” and today is about opening our minds to a professional’s opinion What you do with that information is up to you.
Goal setting will always be part of your homework. Once a week write down your focus or goals for the week. Every Friday reassess them, tweak them or change them to fit your needs. It’s “Your journey, your way”.
Links:
Direction Not Perfection, Accountability and Coaching from your Wine-loving Dietitian
https://braughlerbooks.com/store/books/direction-not-perfection
Amy Reed Nutrition: https://www.amyreednutrition.com
Sips, Tips and Tricks to reduce sugar in your family’s diet
https://www.facebook.com/events/273752826626552/
Blog Link: Kind is the new tough
https://www.amyreednutrition.com/blog/2018/01/11/kind-is-the-new-tough
Blog Link: Encourage health rather than weight change
https://www.amyreednutrition.com/blog/2018/5/7/encourage-health-rather-than-weight-change
Are you drowning in information overload about the best way to lose weight? Keto, fasting, Whole 30 etc. Is there one perfect plan for your body? As I weed through diet talk, media hype and quick result plans I want you to know that I bring a dietetics degree and 15+ years of experience in the field. I mix science as well as examples of what I see in the real world to differentiate between what should work and what I see actually working.
Every scenario has its success stories as well as its hardships. Something about all the options could be beneficial. We all have different motivators that click and work for us. I am not promoting any special diet or plan; only what you hear me say daily. “Slow and steady wins the race”. Don’t let the hype of all the options sidetrack you from an amazing option of just goal setting and being held accountable to your own subtle habit changes.
In order to stay true to your journey you need to investigate your needs. To help build insight into what makes sense for you, answer the journaling questions below.
Journal Prompts:
What are things that you have felt like worked in the past? (Food logging, tracking points, wearing a pedometer, etc)
When you have seen results, what helped you stay motivated?
What health habits have been life long for you? ( ex. Has it always been easy to drink water? Have you always been active, a non-picky eater, you choose calorie free beverages, you don’t drink alcohol? We normally all have some easy ones’ jus built in from birth.
Do you need to see results quickly to stay motivated?
Do you have financial restrictions that limit your options for weight loss.
Consult your doctor before starting any new program. Depending on the medications and supplements you take, your family history or your medical issues you could cause yourself serious harm. You are trying to make healthy habit changes and the last thing you want to do is injure yourself in the process.
There is no need to start with drastic plans. It doesn’t have to be complicated. Making small tweaks in your everyday life can make a big difference so that you won’t need harsh plans. To get started with those small changes set SMART Goals: Sustainable, Measurable, Attainable, Realistic, Time Measured.
Homework:
Set a SMART Goal in each category
Food
Fitness
Behavior
Goal setting will always be part of your homework. Once a week write down your focus or goals for the week. Every Friday reassess them, tweak them or change them to fit your needs. It’s “Your journey, your way”.
Links:
Direction Not Perfection, Accountability and Coaching from your Wine-loving Dietician
https://braughlerbooks.com/store/books/direction-not-perfection
www.healthaccountabilitycoach.com
www.facebook.com/houselifestyles
Accountability
Published 1/25/2019
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Have you ever heard yourself saying “I know what to do, I just need to do it”?!
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Do you ever feel like when you are listening to nutrition advice, you have heard it all before?
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Have you ever wondered why some people can show up rain or shine and all it takes is a dark cloud for you to cancel your workout?
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Have you had good momentum or flow when you’ve worked with a trainer, dietitian, therapist or coach?
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Have you seen yourself stop using outside resources to cut cost, only to lose that momentum months later when life gets in the way?
If any of these questions sound familiar to you, you are not alone. Working as a Registered Dietician and Personal Trainer, these same questions kept coming up with client after client. The answer to those questions is to bring accountability into your life. Accountability is defined as an obligation or willingness to accept responsibility or to account for one's actions. As an accountability coach I offer podcasts, newsletters, Facebook live chats and inspirational posts as well as live and virtual coaching sessions. I am excited to work with you to set realistic goals that fit Your needs. By tuning in and taking advantage of these offerings you are accepting responsibility for your lifelong journey to health and fitness. Knowing that I care about you and will be checking in with you to assess your progress is great motivation. Together we will continually tweak your goals to align with your changing circumstances, giving you a reason to continue when you are ready to give up.
Today’s episode offers a prime example of how accountability works. I will be interviewing a client of mine who has an accountability dream team in place, and she will be sharing her story of 14 years of weight loss success as well as weight maintenance. If you are ready to hear the secret ingredient to achieving goals and hear an inspiring story, Tune in…
Journal Prompts
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If you hired a health coach, personal trainer, dietitian, therapist… what three things would you look for when hiring this person?
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Based on personal experiences with external accountability, what worked well for you and what do you wish would have been different?
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When looking back at times in your life when you felt healthy and on top of your game, what top three components helped you in your success?
Homework:
Reach out to an accountability source: this could be getting the trainer back on the books or as simple as lining up a walking buddy. I want you to start seeing your nutrition and fitness goals blocked out on the calendar. Ex. 3 walking days on the calendar with your neighbor OR schedule a health coach weekly OR meet a neighbor once a week to pre-prep some healthy dinners. Everyone’s accountability will look different, there is no right or wrong way to do this…
Goal setting will always be part of your homework. Once a week write down your focus or goals for the week. Every Friday reassess them, tweak them or change them to fit your needs. It’s “Your journey, your way”.
Links:
Sign Up for your weekly newsletter:
https://www.healthaccountabilitycoach.com/newsletter/?fbclid=IwAR3xg3Ocmcp4zQbbWtUh4ZiyV0JNEUD6CH2OUHU3MEQK5VX3ebo0omas7tQ
Direction Not Perfection, Accountability and Coaching from your Wine-loving Dietician
https://braughlerbooks.com/store/books/direction-not-perfection
Turning Away from Diet Mentality
Published 1/11/2019
Diet mentality focuses on the number on the scale. Many times I have seen that number destroy confidence, motivation, and self esteem. I help you find other ways to measure your health and fitness that take away the power the scale has over you and will not leave you throwing your hands in the air and giving up. There is never a one-size-fits-all approach to health and fitness . Stay informed and keep an open mind about what your journey looks like. The changes you will be making are not one time fixes, fads or diets. They do not provide instant gratification, therefore they are not exciting. They take you down a much gentler, redeeming path that will serve you well today, tomorrow and through every season of your life.
Journal Prompts
@9:40 Write down what “fit” means to you. If it is a BMI, a number on a scale or a waist measurement, I challenge you to balance your thoughts by thinking about positive effects that aren’t measured by a number. Readdressed @11:39: Write down three good feelings you can take away from nutrition or fitness if you forget about weighing or measuring; For example more energy, better sleep, better mood…
@12:14 What impact does the scale have on how you feel about yourself? What emotions does it invoke?
@12:53 Given the impact mentioned above how do you envision it could be different? For example; if you weigh yourself multiple times a day and feel the scale has power over you, you could change the timing or method of your weigh-ins to eliminate the mind games that arise. Weigh yourself at the same time of day wearing the same clothes on the same scale. Other ways to track your progress would be foodlogging, exercise logging or journaling.
Homework
@15:46 Goal setting will always be part of your homework. Once a week write down your focus or goals for the week. Every Friday reassess them, tweak them or change them to fit your needs. It’s “Your journey, your way”.
Links:
Direction Not Perfection, Accountability and Coaching from your Wine-loving Dietician
https://braughlerbooks.com/store/books/direction-not-perfection
Direction Not Perfection Scale Smash; Smashing the negative self talk and set free from the scale : https://youtu.be/SyEDu05NnUM
I’m here to let you know you are not alone on your journey to health and fitness. Get ready to visit common questions and concerns and let me guide you step-by-step through changes that will help you be who you want to be!
Podcast 1: Motivating Yourself for Others
I want to sort through the overwhelming, often conflicting information overload about health and fitness and make it attainable, realistic and fun. I will introduce you to my book Direction Not Perfection, Accountability and Coaching from Your Wine Loving Dietitian and explain why I wrote it and how that ties into my theme of “Motivating Yourself for Others”.
By offering professional, evidence-based insight and thought-provoking journaling questions combined with homework such as setting realistic, attainable goals, I will guide you on your journey towards a healthy life. I do not judge. I believe in balanced choices. I want you to listen to my words and apply them where they are needed in your lives. I want to help you find the intrinsic motivation that will help you lay beautiful tracks for generations to come.
Journal questions to build insight within yourself about what you need.
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Who would you write a letter to telling them why you care about your health? It can be to yourself or anyone else.
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When you think of being healthy for someone else, what type of feelings do you get?
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How do those feelings affect you?
Homework: Write a letter, to yourself or someone you care about explaining your reasons for wanting to be healthy and fit. You can give the letter to them or just keep it to refer back to when you need to remember your “Why”.
Episode Information:
Direction Not Perfection, Accountability and Coaching from your Wine-loving Dietician
https://braughlerbooks.com/store/books/direction-not-perfection
@3:38 Colleen Weinkam:Senior Writer - Content Creator at Cancer Treatment Centers of America, Coauthor of Direction Not Perfection, Accountability and Coaching from your Wine-Loving Dietitian
@24:00 Trish Blackwell: Confidence Coach and Fitness Professional www.trishblackwell.com