The Captivatingly Confident Podcast: Recent Episodes
Kim Ludeman
As a Certified Brainspotting Practitioner and Coach, Kim Ludeman doesn’t just help people feel good. With more than 10 years of health & fitness coaching experience, she's passionate about helping people create lasting change. Kim holds space for her clients stop hiding and live the life they WANT rather than one they think they SHOULD.
Kim found a passion for helping people to stop hiding after losing her mom to cancer when Kim was 19. Her message of body and self-acceptance has moved thousands into taking a more loving approach to their bodies and hearts.
She brings a fresh perspective on body image, self-acceptance, and mindset. She helps you uncover what dulls your sparkle so you can SHINE! You can find out more at www.kimludeman.com.
Have you ever thought to yourself "why can't I just be happy" or "why do I keep getting in my own way"? If so, this episode is for YOU! In this episode, we discuss:
- How the Ego part of the brain works.
- What the Higher Self brain looks like.
- Why the brain craves routine, loops, patterns and consistency.
- Why the thing or feeling you want is always out of reach.
- How to create more capacity for the feelings you want.
- Practical exercise to start to increase your ability to hold the feelings you want.
Make sure you share this episode and tag us- @captivatinglyconfidentpodcast!
Episode 127- Cultivating Compassion, Curiosity and Connection Through Conflict with Tim Ludeman LPC How do you feel about conflict?? If you’re like most people, it’s not your favorite and you may even go to great lengths to avoid it. This avoidance or fear robs couples of the opportunity to really connect and grow on a deeper level. In this episode, Licensed Professional Counselor, Tim Ludeman, joins Kim to talk about how conflict can actually create connection and improve intimacy in romantic relationships. Kim and Tim have been married since April 2009 and have learned a lot about conflict in their 15 years together. In this episode, they talk through common pitfalls in conflict and how to shift into curiosity and compassion to increase connection. You can learn more about the work Tim does with couples and individuals on his site, www.lighthousecounselingpdx.com. Mentioned in the show: Marriage and Relationship Experts, The Gottmans- https://www.gottman.com Kim and Tim talking about anxiety- https://podcasts.apple.com/us/podcast/captivatingly-confident-podcast/id1436115186?i=1000471425589 Our Guest: Tim Ludeman is a Licensed Professional Counselor in the state of Oregon who sees clients online. He started his practice, Lighthouse Counseling PDX, in 2005. He loves working with couples and individuals to help them utilize tools and feel a sense of empowerment and agency in their relationships and personal lives. He and Kim have been married for 13 years and have two children, ages 8 and 20 months. About the Host, Kim: Kim is a Certified Brainspotting Coach who works with clients all over the world using her unique blend of Brainspotting and Nutrition/Health/Fitness Coaching. She is the creator of Reveal Retreats which creates a safe space to reveal what the real blocks are to loving the life you live utilizing small group expansion Brainspotting. Kim is also the founder of Summit Seekers, a national hiking community committed to empowering women to connect deeply with themselves and others both on and off the trail. She is a mom to two kiddos, Louis 8 and Lucy 20 months. She loves hiking, cooking, shopping and sleeping. Kim discovered a passion for connecting people to tools and support after the loss of her mom in 2004. She thrives on creating safe spaces for women to connect and feel seen. She has been coaching for over 13 years and loves seeing people feel empowered and confident. You can connect with Kim via email (Kim@captivatinglyconfident.com) and Instagram (@kim.ludeman). www.kimludeman.com www.summitseekersllc.com www.revealretreats.com
Do you ever find yourself feeling stuck in a rut? Like you feel like you "can't" get out of it no matter what you do? In this episode, Kim talks about how to cultivate empowerment by swapping "can't" for "how". This pivitol shift can create clarity, spaciousness and curiosity in helping you identify and meet your needs.
It can be really easy to get overwhelmed when you get triggered by others, circumstances or things you feel you can't control. It's so easy to jump into self-soothing behaviors like eating, busyness, shopping, binging, scrolling etc. When that happens, wouldn't it be nice to have a tool that was quick and easy to use that actually helps?? Tune in to learn how to use Stop, Drop and Roll to help you calm down no matter where you are or what you're doing.
Have you ever said "they made me feel____"? Maybe you have felt like people had the power to make you feel a way. The truth is, people are mirrors and reflect back that which we are uncomfortable with in ourselves.
In this episode, Kim explores what it looks like to take control back and empower yourself to understand your feelings and communicate them so you feel seen and understood. With practical tools, you can confidently say "It's not you, it's me!".
I'M BACK!!!!
After an 6 month hiatus from the mic, I finally found inspiration to record this episode all about wanting, lack and abundance. I am sooo excited to be back with you and can't wait to share my thoughts on law of attraction and manifesting with you!!
Quarantine weight gain is a real struggle for so many of you right now (and myself included). I wanted to use this episode as a space to share a framework for you for feeling more in control of your body, thoughts and emotions.
This was my first time leading a guided meditation online, so bear with me in this episode! My heart and intention was to bring nature to you wherever you are.
Take a moment for yourself to listen and participate. Fill up your diffuser with some tree oils, grab some crystals or a comfy blanket and let's venture out under the trees together.
I have another fabulous Licensed Professional Counselor joining me on the show today! Connie Baker is an LPC, author, speaker and creator of Dear Survivor, a line of mantras and support for trauma survivors. Her passion is to help people give themselves permission to be, heal and grow.
In this episode, we chat about Maslow's Hierarchy of Needs and how this pyramid can help you find your place of peace and rest as we all navigate the ever changing stressors that this time is bringing.
You can find more about Connie and her work at www.Connieabaker.com.
My very first male guest also happens to be my HUBBY!!!
After 40 interviews and 118 episodes, I finally convinced my husband, Tim Ludeman (who wanted to title this episode Ludeman After Dark), who is a therapist/counselor to come on the show!! In this hilarious and real conversation we talk about anxiety, uncertainty and control and how to release control so you can embrace freedom.
You can learn more about Tim at www.lighthousecounselingpdx.com.
In this time of uncertainty, stress and anxiety, you are being given an invitation. This invitation is ultimately a chance to connect with yourself on a way different and deep level. Will you accept it?? Let's dive into what you're being invited into and how to feel your feelings but also CHOOSE how you want to feel.
I have been sick this week so apologies for my voice.
In this episode, we are briefly chatting about how fear doesn't have to be "in the car" so to speak. Fear doesn't have to be present in your process. Join me as we talk about how to choose how you want to feel and how to say YES to more and NO to fear.
After 115+ episodes of "How To's" and "Do This, Not That" and "Change This" I am ready to switch gears.
For this next season of the Captivatingly Confident Podcast, we will be looking at the idea of how BEING and BELIEVING impact confidence.
We will move into more of a flow of conversations around raw, authentic living while in pursuit of flow, ease and alignment. I invite you to join me on this new adventure and continuing chapter of the show.
I had a miscarriage two weeks ago.
I wanted to share my story in hopes of connecting with those who have gone through this. Every woman's experience with miscarriage is different and I don't claim to know how it is for everyone, just for me.
I want this episode to help open up the conversation around pregnancy loss because it's still not talked about openly. I want to offer some ideas about how we can talk about it and support one another in grief and loss.
*This is raw and unedited and has some tough moments, so I would not listen with kiddos around.
Sleep is one of the most underrated activities in this culture. Sleep is critical for weight loss, digestive health, hormone balance, nervous system resetting and so much more.
In this episode, Sleep Teachers Sleep Consulting founder Brittney Stefanic and I chat about how sleep is misunderstood and what some practical steps you can do to sleep like never before!
Boundaries get a bad rap. They can be used incorrectly and cause you and others pain. In this Reveal episode, I talk about the different kinds of boundaries and how they can be used as self-care and teaching others how to treat you.
I also share about a hard boundary line I had to draw in my own life with my father.
Do you ever get a complement and then dismiss it? Or when someone says something nice about you, in your head, you think of how it’s not true?
Why is it so easy to believe the negative about yourself? Why does it feel like work to accept and receive the positive? What would happen if you started choosing to believe what’s good and true about yourself?? How would your life (and the lives of those around you) shift? In this episode, Kim dives into why it’s easier to believe the negative and how to start choosing what you want to believe about yourself.
I hear it all the time.
"I just want to get healthy"
Sounds great, right?
The problem is that "healthy" is subjective and varies person to person. Diets, food labels and moralization of foods, exercises and behaviors leads to shame, guilt and frustration as being "healthy" looms further out of reach.
In this episode, we talk about how the stress of being "healthy" can actually keep you stuck. We talk about how to ditch labels and start making decisions about what you eat and how you move from a place of self and body respect, not from of a place of loathing or unhappiness.
As a Personal Trainer, Nutrition Coach and Confidence Coach, I have learned a LOT about what my clients fear. It comes out as a desire to lose weight, get healthy or get fit. But what's underneath all of that is a fear that drives the decision making car into the proverbial tree (hello self-sabotage).
In this episode, I talk about how to put fear in the backseat instead of letting it drive. We'll take a hard look at making the switch to making decisions from a place of SELF and BODY respect.
This time of year is hard for those who struggle with resisting, controlling, restriction and running from sugar and yummy foods. I used to do the same thing. Now, I have the freedom to enjoy whatever food I like no matter what time of year without GUILT!!!
Wanna know how? Listen on my friend!!!
Welcome to the first episode of the Reveal Series! I am thrilled to be starting these monthly conversations about the struggles and challenges of tough topics like faith, sex, marriage, parenting, disordered eating, codependency and more! These episodes will be raw and real, so be ready for some unpolished moments!
Being a "Christian" has been a major part of my identity for over 30 years. Having spent the last 15 months silently deconstructing, I am ready to start opening up conversations about what that looks like for me and what it means. I know this conversation will be healing for a lot of you and I hope it brings some connection and support to those of you who are searching and wrestling.
Trauma is not new, but it is definitely a hot topic in the mental health community right now. There is a huge movement in the recognition of just how much trauma affects individuals physiologically, mentally, physically and emotionally.
In this episode, I chat with Licensed Professional Counselor and owner of Pacific Counseling and Neurotherapies, Esther Prelog, about how somatic reprocessing modalities like EMDR, Neurofeedback and Brainspotting can provide radical relief and support for those who are looking to start living their best life and overcome the blocks that keep you stuck.
Where are my people pleasers at?? If you feel:
-Taken advantage of
-Anxious/stressed about the holidays
-Worried about how others are feeling/thinking
-Trapped by traditions or expectations
Then this episode is for YOU!!!
We're going to chat about how to use boundaries in real life as a means of self-care and enjoyment. Join me for a discussion of how to teach others about how to treat you in a loving non-apologetic way.
We talk a lot about confidence on the show and Rachel O'Rourke embodies confidence that is contagious!! Rachel is a mom of four, a coach, founder, CEO, speaker, author and all around badass. In this packed episode, we talk about how she manifests success and what the major turning point that catapulted her into her dreams was.
Grab a notebook and pen and buckle up, friends, because this episode is going to blow your mind!!!
The process is of body acceptance is not an easy one. It requires moving through the 5 stages of grief to finally achieve the freedom and peace that comes from accepting.
In this episode, I talk about what each stage looks like and how to support yourself as you move through it. As Fritz Perls said, "the only way out is through".
If you're ready to begin accepting your body, then this episode is a MUST!
If you haven't listened to Episode 104, do that FIRST When I talk about personal style and dressing for confidence, I hear a lot of the same objections.... -I don’t know what my personal style is. -I don’t have anything that fits right. -I am in a style slump. -I need to lose weight first. -All my clothes are outdated. -I am waiting to fit into my “before/after” clothes. -I don’t have money for new clothes. -I don’t know how to put together outfits. -I don’t know how to dress for my body type. -I’m too tired to dress up. -I just want to be comfortable. Although valid, these objections are getting in the way of you showing up the way you really want. Join me for part 2 as I explore these objections and offer tools to help you strategize and get excited about dressing the body you have right NOW, not the one you wish you had.
When I talk about personal style and dressing for confidence, I hear a lot of the same objections.
-I don’t know what my personal style is.
-I don’t have anything that fits right.
-I am in a style slump.
-I need to lose weight first.
-All my clothes are outdated.
-I am waiting to fit into my “before/after” clothes.
-I don’t have money for new clothes.
-I don’t know how to put together outfits.
-I don’t know how to dress for my body type.
-I’m too tired to dress up.
-I just want to be comfortable. Although valid, these objections are getting in the way of you showing up the way you really want. Join me as I explore these objections and offer tools to help you strategize and get excited about dressing the body you have right NOW, not the one you wish you had.
This is a two part series and episode 106 (Part 2) will be released next week, so make sure you subscribe to the show so you don't miss out!
We all know about stress and the tips and tricks to manage it or reduce it.
BUT what if you were to discover the one true source of your stress and ELIMINATE it??? How would your life be different if you stressed less, had more peace and knew you were truly ENOUGH???
Join me as we break down what stress REALLY is and how you can relieve it starting NOW!
As a Personal Trainer, it was my job to put my clients on the scale and track their "progress". The last ten years have taught me so much about what that does psychologically and emotionally to women, especially. Yet the struggle remains to be a certain weight and to depend on a metal box to tell you if you are Enough or not.
Join me as we discuss the confirmation bias you are seeking and how the beliefs you have around weight and health keep you addicted to this tool.
Do you ever get that high excited feeling when you start something new?? Like a new diet, exercise program or habit? This high will always let you down because it's usually unsustainable and relies on things like momentum, motivation or willpower.
Join me for a discussion about what it looks like to care for your body and mind well and to let go of the need for momentum and motivation.
EPISODE 100!!!! WOOHOO!!!! It's taken 1 year, 3 weeks, but it's finally here!!!! I am so excited for this amazing milestone with you.
In this episode, I share my story about how losing my mom to cancer inspired a 15 year journey to uncover what true health really is and looks like. I also get personal about how important self-love is and how it impacts your family forever.
I talk about how you are worth SO MUCH MORE than what you are currently settling for and what it looks like to move toward stepping into MORE.
Stephania Sciamano is a Doctor, Money Coach, and Spiritual Specialist who believes that women experience a specific set of symptoms in their health and money at higher levels of success; she calls this the Mother-Lover Paradox.
I started working with her in November of '18 and it has been a life-changing experience for me!! Join me as we discuss how she got to be where she is and how her teachings can transform your life!!!
Website
Free FB group link
Colleen O'Bryant is an herbalist and plant magic empowerer. She is pure magic when it comes to helping people actualize health and holistic wellness with the use of plants. She does one on one coaching, workshops, foraging classes and has an amazing intensive coming up that she will talk about in the episode.
Join me as we dive into what it looks like to be empowered by plants and to take health and healing into your own hands for sustainable health and wellness!
You can find Colleen and shop her products at www.wildrootsapothecary.com.
Are you ready to stop hating what you see in the mirror and start appreciating your body? Do you want to heal your relationship with your body and be confident showing up as you are right now? Are you longing to connect with other women and experience authentic healing?
Then join Kim Ludeman and Julie Allen for a unique communal experience. Together we will support, encourage, and empower one another to stand up and say, "I deserve my own love." This episode is FULL of details all about the Reveal Retreat in Nashville, Tennessee where we will focus on embracing yourself and moving into Body Respect. Listen in for all the deets!!! You can also visit www.RevealRetreats.com!!
You are worthy of love, acceptance and happiness which you know in your mind, but have trouble really letting take hold and sink in.
Your thoughts and beliefs impact your feelings and shape your actions which gives you a result. I made a handy little acronym for you:
B- Beliefs
E- Emotions
A- Actions
R- Results
In this episode, I walk you through how changing your actions is not enough and how to begin changing your beliefs so you can finally start to let the belief of worthiness, acceptance and happiness take root in your heart.
We haven't had much discussion around sex on this podcast and I thought after 94 episodes that it was probably time.
In this episode, I chat with Danielle Savory, master certified life coach and mindset/mindfulness teach and speaker, all about how sex impacts confidence and how increasing pleasure can really boost the way you see yourself.
Danielle helps women entrepreneurs experience more pleasurable sex. She has a podcast “It’s My Pleasure” to help women navigate their minds and connect with their bodies to create a mind-blowing sex life. Her educational background in neuroscience and biology heavily influence her matter of fact and humorous approach to this typically “taboo” subject. She is a wife, a mother and powerful business woman helping empowering the women around her to get out of their heads and into their vaginas as much as possible.
You can find out more about Danielle's amazing coaching at www.Daniellesavory.com.
How do you feel about your body? Like, really? For a lot of women, words like hate, loathe, disgust, frustration and longing come up. Feelings like this create a disrespect for your body which sabotages all attempts to change the shape of your body.
In this episode, I give you the three steps necessary for creating Body Respect so you can reclaim your confidence and make empowering decisions for yourself.
This is the final episode of the Confident Parenting Summer Series featuring Life and Parenting Coach, Vibha Arora. Vibha brings a mix of Positive Discipline and Conscious Parenting techniques to parenting to help parents and caregivers feel more confident in their skills.
In this episode, we discuss what it looks like to let your kids fail. It's a controversial topic, but one that needs to be discussed. Come and join us for some amazing conversation around parenting and education.
Mellisa Reeves is your resource and guide on the motherhood journey. She is an intuitive motherhood coach, holistic doula, sacred ceremonialist, mother to two earthlings plus three angels and the oldest of 10 kids! She is a powerful and vibrant woman who is focused on healing and transformational journey through the lens of motherhood. She is also passionate about bringing awareness to the power of a womans body, specifically through the menstrual cycle.
In this packed episode, we talk about her story of loss and and grief (*Trigger Warning for those who have lost a baby) and how she now uses that experience to help other women learn to trust their body again. We also talk about how using the moon to synch your cycle can help you amplify your life and business.
How much time each day do you spend thinking about food? For a lot of people, it's a LOT! So much mental and emotional energy can go toward thinking about food. It can be draining, exhausting and frustrating especially if you are an emotional eater.
In this episode, I share three ways to stop thinking about food less which not only helped me in my journey, but are tools that I use every day with my clients. Let's free up some of that mental and emotional space spent on food so you can put it toward living life how you WANT!
Conscious Parenting and Positive Discipline Parenting Coach Vibha Arora is back on the show for the 5th installment of the Confident Parenting Summer Series!!!
Join us as we discuss how mom guilt holds us back and how to move past it so you can enjoy your life and parenting more fully!
Madelyn Moon is a walking permission slip, soul igniter and devoted teacher. Her mission is to help you unify all the pieces that make you you including your Feminine with your Masculine, Light with your Dark, Introvert with your Extrovert and your Doing with your Being. Through transformational experiences such as coaching, shadow work, spiritual healing, polarity, and Feminine // Masculine embodiment, Maddy will warmly guide you to see the beauty of what exists right now in this wildly beautiful and messy thing we call life. In this episode, Maddy and I talk about what it looks like to let go of scarcity and to step into abundance. Make sure you check her out on her website and follow her on Instagram. She also hosts the Mind Body Musings podcast which you can find here!
Dr Danielle LaSusa has a Ph.D in Philosophy and has been a passionate teacher and coach for the past thirteen years. She loves helping people use their philosophical thinking to transform their lives.
In this episode, we talk about her amazing journey with postpartum psychosis helped her move into the space of helping women understand the philosophical side of motherhood. She brings a fresh perspective to understanding how this transformation of women is so much more than meets the eye.
Tressa is a former neurocognitive pathologist specializing in the psychology and neuroscience of interdependent function and communication. She is a published author of developmental cognition and language books for children, Mom of 5 daughters, Hemp CBD CEO, international speaker, mentor and corporate elite leadership and teams onsite and retreat facilitator.
In this episode, we talk about SO much good stuff, but the takeaway is all about using breath to breathe in more self-compassion.
Helping your kids move beyond saying just "sorry" is what OATMEAL is all about!! Join me as I team up with Life and Parent Coach, Vibha Arora, for our fourth installment of the Confident Parenting Summer Series! I am thrilled to have her on the show sharing her expertise with Conscious Parenting and Positive Discipline.
You may be wondering what bear poop, glaciers and guilt all have in common. In this episode, I share my harrowing near-death story (ok, not exactly near-death, but it felt like it) of overcoming anxiety, fear and shame. We talk about:
-Having boundaries around your energy and letting go of relationships you "SHOULD" be in.
-Viewing failures as findings.
-Letting go of shame around medication and support.
-Seeing mistakes as learning and growth opportunities.
-How NOLOs are the greatest teachers.
In this episode, Tara McCann, Fertility Coach, shares with us not only her own moving story of struggling to get pregnant for two years, but also her incredible insights into what it means to trust your body. There is SO much good stuff in this episode, so make sure you tune in!
Vibha Arora is back on the show for the third episode in our Confident Parenting Summer Series!! She is an amazing Life and Parenting Coach who utilizes Positive Discipline and Conscious Parenting to help you be the kind of parent/child role model you want to be .
In this episode, we talk about how to handle lying and tattling and how you can use Conscious Parenting to check yourself before you wreck yourself with frustration and struggle.
Candis Hickman is on a mission to help you overcome your fear, activate your magic and get paid to be YOU! She is a Personal Branding Coach and Host of the Becoming Known Podcast, a talk show that highlight the highs and lows along the road to recognition by sharing the stories of influential entrepreneurs, entertainers, and creators.
In this episode, Candis and I talk about how Personal Branding can help you up level your confidence and show up the way you want.
The (W)holistic Health Boss, Jenn Malecha, supports busy, health-mind professionals in taking back control of their health by giving them access to the right lab tests and resources so they can find the missing pieces of their health puzzle, actually fix what is wrong and get back to feeling like themselves again.
In this episode, Jenn and I chat about various forms of testing to find wholistic health and how to get on the path toward achieving it.
A big part of the war with food is started by the labels and Shoulds we use around them. Good/Bad, Healthy/Unhealthy- these trigger the inner rebel and steal away your power to make choices about food. You try to eat how you "should" when battling eating how you WANT. What would it look like to strip away food labels and Shoulds and simply eat how you WANT?
And we're back with episode two of six in the Confident Parenting Summer Series with Life and Parenting Coach, Vibha Arora. In this episode, we tackle the tough topic of Mom Guilt. Vibha dives straight to the heart of the issue and gives insight and tools to help you release the guilt and show up like the kind of mom you want to. This is a MUST listen for all moms out there!
Megan Hale is a leadership coach, integrity expert, and founder of Wild & Holy® providing mindset and energetic wisdom mixed with business strategy for women entrepreneurs to show up braver, go all in, and expand into their fullest expression. She has so much wisdom and over delivers in her weekly podcast, Wild and Holy Radio. In this episode, Megan and I talk about what it looks like to step into money confidence and how healing your relationship with money will change your life!
Confidence in parenting is a struggle felt by nearly all parents no matter how many kids you have. I am partnering up with Vibha Arora, Life and Parenting Coach, to bring you the Confident Parenting Summer Series Special!!! Every other Tuesday beginning June 18th, we will be diving into some of the hottest parenting topics. Vibha is an expert when it comes to using Conscious Parenting and Positive Discipline to help motivate and encourage parents who are ready to parent the way they always dreamed! Be sure to join Vibha's free Facebook Group today!!
Body love is often touted as something that we should all do, despite years of conditioning and being told that our bodies are unlovable unless they meet societal standards of perfection. It can be a HUGE jump from loathing to loving a body you don't even accept. Practicing acceptance can give you access to body appreciation which is a much easier choice than body love.
In this episode, I talk about why I don't advocate for body love, but instead, for body acceptance as a way to step into your confidence and live life how you want, not how you "should".
What part of your body do you cover because you feel insecure about it? What would happen if you were to wear clothing that revealed it to the world? In this episode, we talk about how it's time to stop projecting your insecurities onto other people (IE: caring what they think) and living life the way you WANT!
Confidence doesn't always come naturally and my guest today, Abby Beauchamp, shares with us what her journey has looked like. She is a best selling author of the book Reverse Button: What Doctors Wont Tell You, How To Avoid Back Surgery and Get Your Full Life Back. She is the owner of the Ortho Healing Center in Portland, Oregon and her dream is to empower all to live their best life of comfort and function. Join us as we discuss how to find confidence and calm with your central nervous system.
The should are beliefs/thoughts/stories you have picked up along the way in life that can keep you stuck in a pattern of self-sabotaging behaviors. The "shoulds" inhibit your ability to show up confidently in your life how you WANT. In this podcast, you will learn how to use the tool B.R.A.V.E to help you find freedom from the shoulds and stop hiding behind what isn't serving you.
Do you ever feel powerless against your cravings? Do you feel like you are always fighting against what you “shouldn’t” have? In this episode, we talk about how to stop a craving in it’s tracks so you can feel empowered, confident and free.
This episode is FIRE!!! Get ready to holler "amen" to this one! We talk about my 5 tips for boosting your confidence and stepping into your radiance.
Everyone does it. You react to food, your kids, work, stress- you name it, there is an impulsive reaction to be found. However, living in this state can cause a ton of shame, guilt and frustration.
The answer is in moving from that to a responsive and intuitive energy. It's about allowing space for uncomfortable feelings and understanding what your needs are. It's about slowing your roll and seeing what is really going on for you.
In this episode, we discuss how to move from reactive to responsive so you can live more intuitively and peacefully.
Julie Allen has been in remission from her eating disorder for nearly 10 years. In that time, she started her own clothing business, Mary Rose NW Boutique with an online shop and brick and mortar. She also founded the Mary Rose Foundation which supports eating disorder recovery. She is also in the process of wiring a memoir/self-help book!
Julie shares her story and how practicing self-compassion literally saved her life.
Do you struggle with parenting? Do you often feel like a failure when it comes to issues like patience and discipline? Conscious Parenting and Positive Disciple is the practice of working on your own stuff versus trying to fix your own kids. In this episode, I chat with the amazing life coach and parenting guru Vibha Arora. She is incredibly gifted at teaching these concepts that help give parents skills and hope. Make sure you find her iParent Plus Facebook Community, The Nest- https://www.facebook.com/groups/theiparentplusnest/
Failing is all about how you fall short. It's based on your inability to complete a task or feel successful. But how is that serving you?? SPOILER ALERT: It's not!!!
In this episode, we take a deep look at how the very definition of failure is based on unrealistic expectations and how you can avoid setting yourself up for it.
We find that by looking for the lessons in moments where we feel shameful and vulnerable, that we can find empowerment and confidence.
No one told me that when I had the perfect body that I would be unhappy, obsessed, terrified or insecure. No one told me that it would demand a ton of my time, mental and emotional energy and happiness. No one told me about the strain it would put on my relationships. I want to share how losing and maintaining weight loss was the hardest thing I have ever done and how giving up the ideal for self-acceptance and body love has been the most freeing thing I have ever done!
This episode is a little bit vulnerable.
I am sharing my hearts desires and longings with you. Please proceed with compassion and patience as I practice what I preach.
Dr. Kristine Newman is an incredible wealth of information, application and inspiration. After a rock climbing accident left her severely injured, she decided to leave her private practice and pursue online health and wellness coaching.
In this episode, we talk about how stress affects the HPA Axis, adrenals and cortisol production and what doable action steps you can take to bring your body back to rest and digest harmony. You can find Dr. Newman on Facebook in The Health Circle.
Do you ever feel like you just need to find the motivation to make the changes you want to? Are you frustrated and confused as to why you can't seem to make changes that last?
In this episode, we discuss how desires need to be selfish in order to align with what you think you want. We also discuss how hidden feelings of unworthiness and undeserving keep you stuck in the crazy cycle of trying to make changes for the wrong reasons.
We hear all the time that we should be confident, but what does that even mean? How do we get confidence? Is it a static state or more fluid than that? Why is it so darn hard to get and keep ahold of? Why do I have it in some areas and not others?
This episode will help you uncover what it is that keeps you stuck from fully embracing, learning and practicing confidence.
One of the biggest AHA moments I have had lately has been the realization that I often strive for perfection and that striving keeps me stuck. In this episode, I talk about how finding freedom from the impossible (and 100% unrealistic) undefinable standard of perfection is the prize to be won, not the weapon to be wielded.
Join me as we break through this limiting belief that you are not enough and that all you need to do is try harder.
I am beyond thrilled to introduce you to Mary Hyatt, Life/business coach, doTERRA Presidential Diamond and Body Love promoter. I have been a huge fan of Mary's message and mission which is to help women show up authentically in their lives. In this episode, we talk about her journey to confidence, struggle with weight gain and how she shows up confidently in her life everyday.
Personal Styling was one of my favorite aspects of the LuLaRoe world for me. I loved helping women find confidence in how to dress their bodies in ways that helped them show up more authentically in their life. I am thrilled to announce a new partnership and opportunity to work together to help you find your outward confidence through Personal styling!!!
In this episode, I invite you to begin a journey of self-discovery. Becoming aware of the lies, stories and beliefs about what you think you SHOULD be is the first step in uncovering what makes you YOU. Only by clearing those beliefs can you begin to show up bravely and authentically in your life.
In this episode, we take a deeper look at how operating from a lack mindset when it comes to time and money can hold you back from happiness and doing what you enjoy. We discuss 7 different ways that you can find and create more time for healthy living.
What is body image? It's how you see yourself when you look in the mirror or when you picture yourself in your mind. It encompasses: * What you believe about your own appearance (including your memories, assumptions, and generalizations). * How you feel about your body, including your height, shape, and weight. * How you sense and control your body as you move. How you physically experience or feel in your body.
In this episode we look at how you can start to flip the script on what you have been told or learned about body image and start practicing self-acceptance and appreciation TODAY!
Pleasure. Sensuality. Up until the last year, these were words and feelings that I felt shame around. I felt uncomfortable thinking of myself in these terms which was a result of a conservative upbringing. I finally decided to step outside my comfort zone and try something new and daring.
Boudoir photography has given me the gift of myself! I got to see how confidence can lead into finding your own version of pleasure and sensuality. This is my story of how boudoir helped me discover my own sensuality.
You can get $100 off a boudoir session with Jessica Gubaun of Bridgetown Boudoir! https://go.bridgetownpictures.com/kim
We all want our kids to grow up with a healthy self-esteem and positive body image. We want them to value being healthy and taking good care of themselves. However, by not doing and modeling that for our kids, we are teaching them the opposite.
In this episode, we discuss how to begin the shift for yourself so you can model it for your kids and family.
Stefani Ruper is a full time philosopher at the University of Oxford in England who moonlights as a health and fitness personality. She is the author of Sexy by Nature, co-author of Coconuts & Kettlebells, and co-host of the Well-Fed Women podcast. She is the managing director of the Paleo for Women community and has been called by Robb Wolf "one of the most learned and fierce advocates of women's health in the ancestral scene." You can find her work on women's physical and psychological health at paleoforwomen.com and many inspirational instagram posts on Facebook or Instagram @stefaniruper.
In this episode we discuss PCOS, the Paleo and Keto diets and how to feel good in your body TODAY!
Disordered eating isn't talked about all that much. It's a series of behaviors that involve food labels, rules and shame that keep you feeling stuck when it comes to getting healthy or changing the way you eat.
In this episode, we look at the most common signs of disordered eating and how to practice awareness of them so you can identify the behaviors when they happen.
The journey of confidence is like climbing a mountain. It's intimidating, daunting, hard work, exhausting and often fraught with perils. But once you get to the summit and see the 360 view of what your life could look like, you can't help but run down the other side.
Being honest and real is something I deeply value and admire. I love learning from those around me. So I thought it would be fun to share some things that I am learning lately!
Why is it so much easier to admit our weaknesses than our strengths? In this episode we talk about how to start the shift and move into a place of self-awareness and appreciation of what makes you amazing.
The Shoulds are the stories, beliefs and rules we pick up throughout our lives. These standards can make it impossible to embrace your true self and show up in your life how you want to. In this episode, we talk about how to identify them and what to do with them to start to un-become who you think you should be and start being who you WANT to be.
These 10 tips are ones that I have found myself recommending to clients over and over again in the last decade. These are also practices that I use myself and have seen amazing results from. These are also especially helpful if you struggle with GI issues!!
When we are afraid, we isolate and hide.
It's the hiding that is so devastating. It keeps you hidden from those who love you and want to know YOU. What would it be like to put down the mask, stop faking it and be just YOU? Could you even???
Jamie Magdic is a Registered Dietician Nutritionist who specializes in helping women who struggle with eating disorders, body image issues, disordered eating and those who want to heal their relationship with food. She is an activist for finding your confidence in making empowering choices in your life. Join us as we chat about how to begin to trust yourself.
Do you feel like you are unworthy of taking a break? Do you feel like you have to earn rest? If so, then this is a must listen! You DESERVE rest. You are ENOUGH just as you are. You are WORTHY of putting your needs first every now and then (if not a majority of the time).
Let's discuss some practical ways you can find rest in your daily routine.
What if you were to take all that time, energy, money and emotion you put toward losing weight and use it to practice self-acceptance and appreciation?
Trying to lose weight from a place of self-loathing, disgust, desperation and fear will keep you stuck in a cycle of try-fail, leading to feeling shame and guilt. When you shift to focusing on self-acceptance and appreciation, not only will weight loss not matter as much, but it may even be a bi-product of your naturally healthier choices.
I have been a Personal Trainer and Nutrition Coach for 10 years now and I am here to tell you that losing weight is FREAKING hard! I'm sure you already know this, but I want to take away some of the guilt you may feel about it and show you just how hard it can be.
Why am I doing this?? Stay tuned for Episode 43 where we talk about what to do when it feels like weight loss will forever be out of reach.
This month we are focusing in on what I like to call Confience Blockers- People, things or behaviors that keep you stuck. This stuck feeling is the worst because it also brings along feelings of hopelessness, isolation and and loneliness. It’s easy to isolate when you feel low.
Today’s Confidence Blocker is Sugar. We’re going to talk about how it holds you back from enjoying the freedom of being able to choose, eating guilt free and how to regain your power back from sugar addiction and restriction.
Episode 40!!! Can you believe it?!? I am sooo excited for the growth this podcast has been experiencing thanks to YOU!! I want to give you a free gift, so make sure you listen to the end of the episode so you know where to get it!
We are talking about Adamant Assertions, Affirmations and Declaration Statements today and how you can start to create the reality you desire in just minutes a day!!
"My coping mechanism was to hide and cover it up."
Karla is a working mom, wife and host of the Fearless Freedom Podcast. Her mission in life is to help women find their pleasure triggers. In this episode, Karla shares her incredible story with us and shares how she moved from being trapped by shame to stepping into her own power and pleasure.
"The goal of life is not to tip toe cautiously to a safe death!" Anita Hodges is a Profession Coach to entrepreneurs and is the founder of Impact Coaching and Consulting in Roseville, California.
She brings fire and passion to life and business that is based in 12 years experience with coaching. Join us as we discuss what it looks like to take up some space and make some noise in your life!
Body dislike, hatred, loathing or disdain can bleed into all areas of your life and effect others besides just you. In this episode, we talk about a simple 5 minute practice you can do to start to bring acceptance and appreciation to your body and not trying to change it from a place of desperation.
There’s never been a more challenging time to be a mom. As a coach, speaker, psychologist, wife, and a mother of two, Dr. Raquel Muller knows first hand how self-criticism, comparisons, and unrealistic expectations can cause moms to experience a disproportionate amount of stress, overwhelm, and guilt. After struggling with these issues herself, she used the skills she has learned as a psychologist, a mother, and an entrepreneur to become a more patient, confident, and loving mother. Dr. Muller now uses these same techniques to empower moms and teach them ways to relieve the pressure, reconnect with the joys of being a mom, and maintain a happy marriage, all while becoming happier and more fulfilled women in the process.
There’s never been a more challenging time to be a mom. As a coach, speaker, psychologist, wife, and a mother of two, Dr. Raquel Muller knows first hand how self-criticism, comparisons, and unrealistic expectations can cause moms to experience a disproportionate amount of stress, overwhelm, and guilt. After struggling with these issues herself, she used the skills she has learned as a psychologist, a mother, and an entrepreneur to become a more patient, confident, and loving mother. Dr. Muller now uses these same techniques to empower moms and teach them ways to relieve the pressure, reconnect with the joys of being a mom, and maintain a happy marriage, all while becoming happier and more fulfilled women in the process.
If you haven't snagged my 5-Step Road Map to Captivating Confidence yet (www.captivatinglyconfident.com/roadmap) you're going to want that ASAP. I am hosting a Live Class online on January 10th at 5pm PST and we are going to go through the road map and I am going to give some practical application steps to go with the guide. This year on the podcast, we are going to break the guide down into 12 month chunks and go through the whole process together. (This is why you NEED the guide!!).
Sharing space with uncomfortable emotions is, well, uncomfortable. Often we go to great lengths to avoid or distract from feelings that aren't positive or comfortable. We use food, social media, exercise, work, alcohol or shopping to distract and keep those feelings at bay. The problem is, that keeps you stuck and steals your power to create the life you want. In this episode, we talk about the ways of distraction and 3 tools to help make sharing space with uncomfortable feelings more do-able.
When asked what the biggest obstacle to feeling confident was, 60% of women polled said WEIGHT.
When you try to lose weight (ie: Make yourself physically smaller) from a place of unawareness of what is TRULY blocking your confidence and trying to physically take up less space out of self-loathing and feeling uncomfortable in your own skin, you MUST rely on willpower and motivation to "stay on track". You set yourself up for failure because sustainable weight loss is much more complicated than you think.
Weight loss can be a natural by-product of going through the 5-Step Road Map to Confidence and will have nothing to do with willpower or motivation the way you are used to doing it. When you make changes to your physical self from the 5th step to Confidence, GROWTH, you no longer need willpower or motivation to keep you going. You find that you have confidence WITHOUT weight loss!!
Visit www.captivatinglyconfident.com/roadmap to get your 5-Step Road Map to Becoming Captivatingly Confident TODAY!
Comparison is the thief of joy and can keep you stuck in a shame/failure cycle that inhibits your ability to show up BRAVELY in your life. Let's chat about how to break the cycle and to say GAME OVER to comparison!
Stress and anxiety during the holidays is often fueled by uncomfortable emotions that we try to avoid or distract ourselves from. This can look like addictive behaviors, drinking, eating, shopping etc. In this episode, we look at the top 5 emotions that can unknowing sabotage your ability to be present and enjoy the holidays. We explore 4 different ways of working with these emotions rather than minimizing, stuffing or avoiding them.
Kareen Mills is an author (The 6th Sense- How Ordinary People Can Transform Into Extraordinary Entrepreneurs) and host of the podcast Mothering the World With Real Motherhustlers. She shares her story of overcoming obstacles and getting out of her own way to find her true passion and calling!
In episode 28 we talked about the 5 fears that keep you feeling stuck. This episode dives deeper into how to get put the fears you feel in the back seat so YOU can drive the car to get where you want to be.
There are five fears that hold you back from getting into the Flow of growth. In this episode, we dive into what those fears are and how you can start to quiet those fears and get into the flow of moving from unawareness of feelings and needs to investing in yourself and seeing growth!
The holidays can be fraught with anxiety, loneliness, grief and struggle. However, that doesn't mean it HAS to be that way. You can still have your feelings and advocate for yourself too! In this episode, we discuss how to get your needs met and have confident conversations that leave you feeling empowered.
Amy Vig is a mom of 2 busy boys and the founder of Healthy Foods for Busy Families. She is also a co-host of the popular podcast, A Very Full Plate: Real Food talk with Real Parents. She has so much insight into how to choose foods that work for you and how to find time to feed your family healthy foods.
Nobody likes the uncomfortable feelings around grief, loss and longing. But what lengths do you go to to hide your feelings from others? Do you use food, shopping, alcohol or other coping skills to keep uncomfortable feelings at bay? What would happen if you were to let your sad feelings be seen?
Lindsey Gunsauls is a mother of three incredible kiddos and a doTERRA Diamond! She runs her household and business with confidence that comes from knowing who she is. Lindsey talks about her faith shapes her confidence and impacts every area of her life.
I get asked all the time "What is a healthy weight?". What I hear underneath the question is "how do I let go of numbers and find peace with my body" and that is exactly what we discuss in this episode!
These are my top 7 Go-To's for working with my anxiety the last 18 months. Anxiety is a very real and prevalent problem among women and I want to provide some realistic, simple and affordable ways to make living with anxiety more bearable.
It's easy to think that living a weight or fat loss "lifestyle" is a way to finally get the body you want. However, it's far more complicated than that. What if you were to let go of weight/fat loss and embrace other measures of success??
Often times it feels overwhelming to try and balance being healthy with a busy life. In this episode, we will talk about how to re-define what health looks like emotionally, spiritually, physically, mentally and occupationally so that you can learn how to make space for yourself and feel successful at balancing health and your life.
Toni Hammer is a mom of two and a woman on a mission! She uses her wit, humor and insight to make motherhood more realistic and to create a community of women who want to share this journey of motherhood together. Listen in to how she balances a successful career and motherhood while working with her anxiety.
Often times you may feel like a failure in your attempts to get healthy or practice body love. It may feel like the odds are stacked against you and you will never be able to rise above or move forward.
It.Is.Not.Your.Fault!! Tune in to hear how to get unstuck and get moving the freedom flow.
Do you ever get to 3pm slump? You crave sugar and caffeine and you feel like you will never make it through to the end of the day. Here are 8 different suggestions and ideas to help keep your energy boosted!
Getting 8 hours of sleep means nothing if it's not quality sleep. Kim talks about her top 10 tips for improving the quality of sleep and falling and staying asleep.
What do you do when you look in the mirror?
Do you like what you see? Do you instantly start to criticize yourself or your body? Do you pinch, pull or attack yourself?
Learn how to move from a place of hating on yourself and your body to actually appreciating and valuing what you see!
Reboot your mornings and change your whole day!
What is the first thing you do in the am?
Phone, email, tv, music, kids?
Use this time to breathe, stretch, drink water, focus on gratitude. Wake up at the same time each day and create a self-care routine that brings you peace and joy. Don’t give it up for anything! Stay focused on your intentions.
For breakfast, focus on protein and fat in the morning. Foods like eggs, sausage, bacon, animal protein, “noatmeal”, soup, sauteed veggies, or IF.
Save carbs for later in the day and see how you feel more satiated, stable, less moodiness, more mental clarity and focus.
If you practice IF, do so carefully. (www.bulletproofexecutive.com)
WATER! Half your body weight in oz, minimum!! Flavor with fruit or oils. Avoid artificial sweeteners as they cause cravings and act like sugar in the brain.
Breathing- Focus on box breathing. In, hold, out, hold to the count of 4.
Bring it back to gratitude. If you knew how powerful your mind was, you would never have a negative thought again!
Often we hear so much conflicting advice about what we SHOULD be doing to get healthy. You need to eat right, exercise and practice self-care. But what does that even mean??
Let's discuss how practicing some "healthy" habits can actually be hurting you.
Do you hide from your life? Do you hide behind a camera, baggy clothes and busyness? Kim shares a deeply personal story of loss and hope that can inspire you to stop hiding and BE You Bravely!
Exercise is a loaded word in out current diet and fitness saturated culture. It often comes with limiting beliefs, fears and loathing relying on willpower and struggling to bust through predictable plateaus. What if you quit exercising and started moving instead???
Kim shares a little more of her vision for Captivatingly Confident and lays out some of your most common obstacles and how to overcome them.
Do you suffer from:
-Gas
-Bloating
-Burping
-Tummy aches
-Reflux
-Acidic feeling after eating
-Constipation
-Loose stools
-Days between bowel movements
If you have any of the following on a consistent basis, then there may be a few things at play. Let’s take a look at some of the most common causes of stomach issues and how to fix them.
Do you struggle with body image? Do you look in the mirror and instantly critique what you see?
In this episode, Kim shares her top 10 ways to stop the body hate and move into body acceptance.
This isn't your normal "love your body" type of message. These 10 steps focus on practical and achievable things you can do to stop the flow of negative energy and turn it around into acceptance.
Connie Baker LPC (Licensed Professional Counselor) has been helping men and women find freedom from religious abuse, trauma and personal issues for over a decade. Her heart for people is encased in compassion and empathy.
She shares her thoughts on how guilt impacts your ability to live life to the fullest and how shame can keep you held back from your best life.
Getting healthy is HARD!!! There are many facets to this process which has no final destination. It's a marathon many are trying to sprint and wind up feeling guilty, burnt out and discouraged.
Let's look at how to feel successful and purposeful in your journey toward health!
There are many reasons you may struggle with sugar cravings, but today we will cover the top 4 most often discussed in the community. Understanding why you have cravings will give you the ability to learn how to overcome certain ones and work with others rather than trying to simply eliminate the source of your cravings.
The 4 main reasons are:
1) Avoiding emotional feelings (boredom, sadness, anger etc)
2) A habit
3) Feeling tired
4) Moralizing Foods- labeling some foods as "good" or "bad", "healthy" or "unhealthy".
In the show Kim breaks these down and gives some practical tips on how to work with your cravings to reduce their frequency and impact.
It's easy to get overwhelmed with the sheer volume of information available about nutrition. In this episode, we are taking a step back to briefly go over basic macronutrients and how to balance a meal for maximum benefit.
We also talk about:
Eat Right for Your Blood Type
Beyond Balanced: An Introductory Guide to Being Captivatingly Confident
Metabolic Effect- Carbohydrate Tipping Point and HEC
Captivatingly Confident Facebook Group
99.9% of the females in the world have them (we won't even talk about the ones a lot of men have). They are the subject of our criticism, critique and loathing. We try to hide them with flowy shirts and dresses and high waisted jeans. We hate they way they jiggle and squish. Some are marked with lines, some are stretched and some bear scars.
I am of course talking about our stomaches. The center of our bodies. The epicenter for amazing processes like digestion, nutrient absorption and carrying children. The place where our most precious organs are stored. The place we often hate the most.
We use words like flabby, bloated, distended, squishy, jiggly, saggy and soft to describe it. We dream of a flat, hard chiseled surface that doesn't shake when we walk. We think eating less and moving more is the answer to getting a 6 pack. We think we just aren't trying hard enough. Maybe if we tried harder and had better willpower, we could have what our hearts desire most.
Friends, I am here to say that it is HARD to get a flat stomach!! It take SO much EFFORT alllllll the time! Each persons nutritional needs differ, but it is true that you need to avoid carbs (including fruit and even some veggies, mind you), manage stress and work out- A LOT! It takes time, consistency and major dedication to having a flat stomach. Getting may not be so hard, but sustaining is the real issue here. If you have had children, you may have Diastasis Recti which causes a pooch (there is help for the that, btw) and you may have extra skin which makes it even harder.
Can you reduce the appearance of the size of your tummy? Yes.
Will it take a ton of time and effort? Yes.
Will you have to give up things you love all in the name of Abs? Yes.
Is it worth it? That's up to you.
What if you made peace with your pooch? What if instead of criticizing it, you praised it. What if you turned from negativity to neutrality? From hostility to acceptance (not resignation). What if you focused on the factors that increase belly fat (hormonal disrupters, relational stress, the wrong kinds of exercise, lack of movement, excessive alcohol consumption, lack of quality sleep, inadequate fluid intake, emotional eating) and practiced awareness of those factors and tackled them one by one until you developed a new sense of self and neutrality (dare I even say appreciation). How would that improve not only your physique, but your quality of life?
Making peace with your pooch will give you the ability to cultivate appreciation for your incredible body and move you one step closer to having a body AND life you Cherish!
You know how in life we all have roles to play? Well, food has roles too! And just like in life, those different rolls can take the power away from you, and makes you feel like you are unable to make beneficial choices that bring lasting change in your life.
Food has four main roles in our life: Social, Emotional, Fuel and Nourishment. Each role is a power play where you can either come out on top, feeling empowered and confident, or be defeated, and feel guilty and powerless. Let's take a look at the four roles food plays:
1) Social It’s amazing how being with other people when we eat impacts our choices! Especially when it comes to holidays, special occasions and celebrations. Or if you have a job in an environment where food is brought in frequently (ie: hospital, office, school etc). So many of my clients struggle to make choices about food in social situations due to peer pressure or feeling like they have to eat something, or they will make someone feel bad.
Another angle of this is the FOMO. Yup, the fear of missing out. “It’s the holidays!” you say. It’s so and so’s birthday, there’s cake!! It’s the fear of being left out of the party if you choose not to partake in the offering.
It’s easy to see how your power to make the choices that you feel good about goes out the window in social situations. The good news is, you can take it back!! But before we get there, let’s look at the other three roles.
2) Emotional This is probably the most powerful of the three roles and the one that takes control most quickly. Emotional eating can include snacking out of boredom, chowing-down to hide uncomfortable emotions, “rewarding” yourself for a job well-done, and everything in between. This is the role of food that we try to control, but often feel like we’re failing at.
Emotional eating can be defined by eating when you’re more “head hungry” rather than stomach hungry. If you’re head hungry, it usually shows up in the form of eating when you’re bored, craving something or distracted. Some of these times are more habitual than others, which compounds the struggle to overcome it.
3) Fuel Food as fuel is the role that gets confusing and convoluted. Each body is fueled by different types of food. Some people thrive on carbohydrates and others on fat. You can start to feel powerless when you try and eat according to a diet or article saying what and when you should eat and it doesn’t produce the promised results.
Food is used as fuel when eating after noticing you are tummy hungry, and getting that rush of grhelin (the hunger hormone that makes your tummy growl). We often still make unwise choices in deciding what type of fuel we put into our bodies however, and you can also feel powerless to control the hunger when it keeps coming back due to the wrong kind of fuel choice for your body.
and finally
4) Nourishment Nourishing foods are different from comfort foods. Comfort foods fall under emotional eating. The role of food as nourishment comes from a place where we eat “clean” or “healthy”- or what we determine that to be. For example, you know what foods you “should” be eating that are “healthy and nourishing” but those are the foods you crave and desire less often, making them harder to eat. Think chicken and broccoli.
Part of the powerlessness here comes from not knowing what foods nourish your body and which don’t. Just because broccoli is deemed healthy does not mean it’s for everybody. Some people get extremely gassy and bloated when they eat cruciferous veggies like broccoli, cauliflower, cabbage etc. Understanding what foods make you feel energized, pain free, and happy is part of the process of taking your power back.
There is a 5th role that food plays and that is the role of enjoyment. There will be times where you eat food simply because it is pleasurable and enjoyable. I normally put this under Emotional, but I wanted to point out that just because something is yummy does not mean it needs to be controlling or take power away from you. This is also a whole other topic surrounding awareness and intuitive eating that we will explore next week.
So, let’s get down to it! How do you take the power away from these different food roles and wield it to make empowering choices for yourself?
First, you have to be aware of what role food is taking for you in any given moment. Is it celebratory? Boredom? Stress? What emotions and thoughts are you having around your food? In the Captivatingly Confident Small Group we dive deep into understanding how to identify these thoughts and emotions and use them to better understand food roles.
Once you are aware of what role it’s taking, you can decide if you are truly hungry or just eating from one of the roles. If you are truly hungry, then you can decide what food would satisfy the hunger and balance your HEC.
HEC is your Hunger, Energy and Cravings (I borrowed this concept from Metabolic Effect). You can choose foods that fulfill your hunger (spoiler alert- carbs by themselves will not satiate you even if it is fruit or veggies. Put some protein and fat with those carbs). You want to aim for foods that give you Energy, not drain it. You should not need a nap after you eat. And finally, foods that help reduce your Cravings. Hyperpalatable foods (processed foods that are designed to be super yummy, like chips, fries, ice cream, candy, fast food) generally increase your cravings for them.
Understanding how foods impact your HEC takes some awareness and practice, but the more you do it in the beginning, the less conscious of it you will have to be in the long run. It becomes second nature to choose foods that balance HEC and get you where you want to be long term.
Identifying food roles (Social, Emotional, Fuel, and Nourishment) when you are eating is one of the main keys to unlocking health, weight loss, and having a body and life you cherish!
Make sure you join us in the Captivatingly Confident Facebook group where we will flesh this out some more on Sunday for Captivating Convos LIVE!
Welcome to the brand new Captivatingly Confident Podcast!! Kim Ludeman is your Confidence Connoisseur here to help you find freedom from the Shoulds, end body shame and learn to love being YOU inside and out!
Todays episode is the pilot episode! Woohoo!! Kim gives a little bit of her back story and how Captivatingly Confident came into being.
Diving deeper into what Captivatingly Confident is, she gives you ways to connect with her and others in the CC community.
Captivatingly Confident Facebook Group
YouTube Channel
Captivatingly Confident Blog
You can also grab Kim's new guide, Beyond Balance: An Introductory Guide to Being Captivatingly Confident on the CC website.
Remember to subscribe to the showThank you so much for being a part of the Captivatingly Confident movement and community!!!