Strong Mama's Mind-body Nutrition & Fitness: Recent Episodes
Natalie Guevara
A Mind-Body Nutrition & Fitness podcast for women struggling with symptoms of hypothyroidism, Hashimoto's, or PCOS. This is the place to feel seen, understood and supported through weekly content around the S.T.R.O.N.G Method; strengthen, transform, build resilience through ownership, nutrition and guidance. Each week Natalie Guevara, expert in female hormones, metabolism and hypothyroidism will share her expertise, personal experience and over a decade of coaching knowledge to provide you will value driven tips, strategies and coaching so you can feel confident in your body and your life.
Part III, tying it all together!
Mentioned: Episode 164, sticking to the plan
Connect with me on IG @NatalieBrookeGuevara
Free 5 Day Hashimoto's Reset
More about me and my coaching programs www.updogwellnessandfitness.com
A continuation of last weeks episode.
This week we begin exploring what deep heath looks like within your journey, and why it's the only approach that will make lasting changes.
Connect with me on Instagram @NatalieBrookeGuevara
Learn more about me and my programs- www.updogwellnessandfitness.com
This week we're chatting deep health with Hashimoto's.
I'm introducing the concept of deep health, and what this can actually look like as a solution for your Hashimoto's symptoms.
Connect with me on IG! @NatalieBrookeGuevara
Learn more about me and coaching opportunities www.updogwellnessandfitness.com
In this episode we're continuing to unpack my journey into Health for Hashimoto's.
Join the free 5 Day Reset: go.updogwellness.com/reset
Welcome back to the podcast!
Today I am sharing a little behind the scenes of what's been cooking the last few months, where I've been mentally and emotionally, and the excitement for what is coming!
Coming next Monday... The Free 5 Day Hashimoto's Reset Challenge!
Join here
In this episode, Natalie discusses strategies for managing Hashimoto's, hypothyroidism, and PCOS during the holidays. She emphasizes the importance of understanding one's condition and its impact on holiday experiences. Natalie shares insights from her healing journey and offers advice on setting intentions and defining success for the holidays. The focus is on prioritizing health and wellbeing amidst the holiday bustle. Natalie also talks about planning and setting boundaries to manage stress and energy levels effectively. She concludes by highlighting the value of support systems and communication in navigating the challenges of invisible illnesses during festive times.
Learn more about me and my coaching offers: www.updogwellnessandfitness.com
Follow on IG: @NatalieBrookeGuevara
Todays episode is a special interview with Karin Nordin of Body Brain Alliance.
We're chatting mindset, strategy and support when it comes to implementing change with Hashimoto's.
Motivation, inspiration and drive can be a challenge when you're dealing with a chronic invisible illness.
Today we're sharing real, evidence based strategy to help you stick with your goals and achieve them.
Learn more about Karin and Body Brain Alliance at:
www.bodybrainalliance.com
Follow her on IG @kardinnordinphd
Body Brain Alliance @bodybrainalliance
Learn more about The Hashimoto's Roadmap 2.0!
https://www.updogwellnessandfitness.com/hashimotosroadmap
Follow me on IG @nataliebrookeguevara
Today I am opening up and sharing a vulnerable episode.
I'm breaking down areas where I struggle.
I went back and forth as to whether or not this would be valuable, and I'd love to hear from you if it was!
Learn more about me and my coaching opportunities at www.updogwellnessnessandfitness.com
Follow me on IG @NatalieBrookeGuevara
In this episode, I'll share some personal stories and insights from my own journey towards body confidence.
We'll also explore three game-changing strategies that have transformed the way I view and feel about my body.
Personal Stories: The Rocky Start
- My journey towards body confidence began with a challenging period in my life.
- Becoming a mother at a young age and being in an unhealthy relationship triggered negative thoughts about my body.
- These experiences led to disordered eating habits and an unhealthy obsession with exercise.
Seeking Help and Healing
- Recognizing the need for help was a turning point in my journey.
- I sought therapy and guidance from coaches to address my mindset and body image.
- It's crucial to understand that healing is a gradual process that takes time and effort.
Strategy 1: Styling the Body
- One of the pivotal strategies that improved my body confidence was finding inspiration from mid-sized fashion influencers on Instagram.
- These individuals had bodies more similar to mine and taught me how to style myself in ways that made me feel comfortable and confident.
Strategy 2: Embracing Comfort
- Comfort plays a vital role in feeling confident in your body.
- I pay close attention to how my body feels during different hormonal phases and choose clothing that aligns with my comfort.
- Establishing a morning routine, even a simple one like makeup application, can significantly impact self-esteem.
Strategy 3: Strength Training
- Strength training isn't just about physical strength; it's about mental and emotional strength too.
- Challenging my body with weightlifting and resistance exercises has improved my physical well-being and bolstered my self-confidence.
- If you're new to strength training, don't worry; you can start with shorter workouts and gradually progress.
The Power of Feeling Good
- Feeling good in your body can lead to positive changes in your health behaviors.
- It's important to understand that you don't have to love your body all the time; body neutrality is a valid and empowering state.
- Focus on feeling good, as it can act as a catalyst for change.
Body Autonomy and Final Thoughts
- Your body, your choices – it's crucial to have the autonomy to make decisions about your body based on your desires and goals.
- There's no one-size-fits-all approach to body confidence, and open and honest conversations about it are essential.
- Your journey is unique and beautiful in its own way.
Mentioned in the show: Episode 156, Training Strong Women
Learn more about me an coaching opportunities:
www.updogwellnessandfitness.com
Follow me on IG: NatalieBrookeGuevara
Free Facebook Community
In this podcast episode, I share my personal insights and experiences related to making positive changes in various aspects of life, including health, nutrition, and fitness. I emphasize the importance of approaching these changes in a sustainable and manageable way, rather than falling into the trap of all-or-nothing thinking.
I discuss my approach to setting goals and why I advocate for breaking them down into 90-day intervals, highlighting the benefits of reflection and adjustment during this process. I address the common mistake of not allowing oneself to reflect on what's working and what's not, which often leads to an all-or-nothing mindset prevalent in diet culture and the wellness industry.
I then delve into a 30-day challenge I've undertaken to give myself direction and focus. This challenge involves dedicating 15 minutes per day to a continuing education course, with the rule that missing a day means starting over. I explain how this challenge, despite its simplicity, has taught me valuable lessons about consistency, commitment, and the importance of not falling into the trap of an all-or-nothing mindset.
Throughout the episode, I stress the idea that failure should be viewed as feedback rather than a reflection of one's identity. I share personal anecdotes and encourage listeners to adopt a more balanced and sustainable approach to self-improvement.
The episode offers insights and lessons that can be applied not only to health and fitness but also to various aspects of life, making it a valuable resource for anyone looking to create positive change with a more compassionate and adaptable mindset.
Learn more about me and coaching opportunities: www.udogwellnessandfitness.com
Follow me on IG: @nataliebrookeguevara
In this weeks episode I'm sharing some common mistakes made when choosing supplements to support your Hashimoto's and hypothyroidism.
What to look for, when to supplement, and my own protocol.
Learn more about Natalie and coaching opportunities: www.updogwellnessandfitness.com
Follow me on IG: NatalieBrookeGuevara
This week is a powerhouse of an episode.
Listen into a coaching session help in our free community: The Hashimoto's Lifestyle Roadmap
We talk about consistency, compassion, accountability and how to get unstuck.
Tune in a let me know what you think!
As always, reach out on IG @nataliebrookeguevara
Learn more about me and coaching opportunities: www.updogwellnessandfitness.com
Today, I'm joined by Kate, Supercoach for coaches the founder of Operation Tigger, a program designed to help people tackle the emotional and physiological impact of seasonal changes. Whether it's the winter blues or the fluctuating eating habits tied to seasonal changes, Kate shares powerful insights and real-life stories that will hit home for anyone who's ever found themselves in a seasonal slump.
Kate Solovieva is a life coach with over ten years of experience, having worked with 1,000+ clients and having mentored 200+ coaches. Her academic background includes undergraduate and graduate psychology degrees, focusing on health and stress management, as well as post-graduate degrees in trauma and cognitive behavioral therapy. She is also a writer, and a mom.
- Understanding how seasonal changes impact your mood, behavior, and overall health.
- The importance of separating what is within your control from what is not.
- The power of community: How Operation Tigger is like a much-needed friend during tough times.
- Learn how to embrace the cyclical nature of your well-being rather than expecting linearity.
- Meet Kate and learn about the origins of Operation Tigger.
- Discussion on the hidden patterns and behavioral changes associated with different seasons.
- Practical advice on how to exert control over your surroundings during challenging times.
- How Kate's own life has been transformed by creating and facilitating the program.
- If you're a health coach or a wellness professional, you won't want to miss the part where Kate discusses her mentorship for professionals in the field.
- Kate's must-read newsletter and how to sign up.
- Operation Tigger
- Kate's Instagram
- Letters to Friends
I hope you enjoy today's episode as much as I did recording it. If you're someone navigating through Hashimoto's, hypothyroidism, or any form of seasonal flux, this conversation could be a game-changer for you. As always, thank you for tuning in!
Learn more about Natalie and coaching opportunities: www.updogwellnessandfitness.com
Follow me on IG: @NatalieBrookeGuevara
In this podcast episode, host Natalie Guevara delves into the battle between consistency and perfectionism, a struggle many of us face, especially when dealing with health issues like Hashimoto's or PCOS. Natalie emphasizes that perfectionism often holds us back from making progress, as it sets impossibly high standards.
Our brains tend to operate in all-or-nothing modes, making it challenging to embrace gradual change. Natalie likens stepping out of your comfort zone to reaching out of a window, where small steps are crucial. She stresses that change happens in the gray area between perfection and giving up, and that it's essential to acknowledge and trust our ability to keep promises to ourselves.
Rather than seeking perfection, Natalie encourages listeners to celebrate small victories and focus on progress, even when conditions are less than ideal. She reminds us that our lifestyles are both the problem and the solution, and that conditions like Hashimoto's and PCOS don't negate the power of lifestyle changes.
Ultimately, Natalie's message is clear: let go of perfectionism, embrace consistency, and watch how it transforms your life. Progress, not perfection, is the key to personal growth and success.
Learn more about Natalie, her coaching opportunities and The Hashimoto's Lifestyle Roadmap HERE
Follow along on Instagram @NatalieBrookeGuevara
Join the free Hashimoto's and PCOS Lifestyle Roadmap community
Share this podcast with anyone who would find it helpful. <3 see you next week!
I am SO stoked to be sharing this episode with you all today! Todays episode is an interview with Mark of the Badass Lifters Podcast.
Mark is an weight-neutral online strength coach. Instead of focusing on weight loss or training to change your body, Mark focuses only on making you a strong confident lifter and helping you enjoy the lifting experience.
Follow him on IG @training.strong.women
Learn more about his programs and offerings here.
Let us know what you think!
Follow me on IG @nataliebrookeguevara
Learn more about me: www.updogwellnessandfitness.com
Join the free Facebook community
Today, we're diving into a topic that's close to my heart and, I'm sure, to many of yours too. If you're on the journey to heal from Hashimoto's and PCOS, you know it's not just about what's on your plate. It's about something deeper, something that fuels your fire to keep going, even when the path gets tough. So, grab your favorite latte, get cozy, and let's explore this together.
Episode Breakdown:
- Beyond Diets and Magic Pills:It's a well-known fact that true healing extends beyond mere diet plans and pills. Healing from Hashimoto's and PCOS requires a holistic approach that encompasses not just the physical, but the emotional and mental aspects too. And that's where our star player comes in: motivation.
- The Dance with Motivation:Let's be real, my friends. Motivation isn't a constant companion; it's more like a dance partner that joins you on some songs and takes a break on others. When you're on this healing journey, you're in it for the long haul. Some days are a breeze, and some are like climbing mountains, both literally and figuratively.
- Tales from Acadia National Park:Picture this: Acadia National Park, breathtaking views, and challenging hikes. As much as I adore nature and hiking, there were moments when those metal ladders and dizzying heights tested my limits. It struck me how this mirrors our journey of healing—facing fears, overcoming obstacles, and pushing boundaries.
- Conquering Fears, Conquering Challenges:Those ladders and rungs were my mountain to climb. Just like you're facing Hashimoto's and PCOS head-on. Growth doesn't happen in comfort zones, my friend. It's those heart-pounding moments that shape us into the resilient beings we're meant to be.
- Journey of Persistence and Motivation:Reaching the summit wasn't easy, just like your path to healing. Persistence and unwavering motivation were my allies. It's like when you wake up and choose to nurture that fire within you, even on the days when it feels like a tiny spark.
- Crafting Lasting Motivation:Ah, here's the golden nugget. How do you keep that motivation burning bright, even when life throws curveballs? It's about finding your "why." Delve deep into the reasons you want to heal, envision the life you're carving out, and hold onto that vision like a lifeline when motivation takes a backseat.
Conclusion:Healing isn't linear, and it's definitely not just about diets and medications. It's a journey that tests your mettle, much like those challenging hikes. Embrace the discomfort, stare down your fears, and let your motivation lead the way. Remember, you're not alone; I'm right here, cheering you on as you navigate this path towards renewed energy, vibrant health, and inner strength.
Today I am sharing the replay from my Masterclass back in May of this year.
I hope you enjoy learning more about Hashimoto's and how it's impacting YOUR life.
Join the waitlist for the next round of The Hashimoto's Lifestyle Roadmap
Learn more about me and my coaching opportunities: www.updogwellnessandfitness.com
Follow me on IG: @NatalieBrookeGuevara
Today I am sharing a recording from the tail end of the Hashimoto's Lifestyle Roadmap around a concept I call "ethical weight-loss".
I hope this is eye opening and helpful!
My 16 week coaching program is open through Friday, July 21st! Learn more here>>> www.udogwellnessandfitness.com/ryh
Learn more about me, my coaching programs and hop on the waitlist for The Hashimoto's Lifestyle Roadmap here www.updogwellnessandfitness.com
Follow me on IG! @nataliebrookeguevara
In this episode, we delve into the crucial role mindset plays in the coaching process, particularly when dealing with conditions like Hashimoto's and PCOS. While nutrition, exercise, and lifestyle management are important components, we discover that 80% of the transformation lies in redefining our mental outlook. Join us as we explore the prevalence of mindset coaching, the impact of limiting beliefs, and the journey to breaking free from the dieter's mindset.
Key Points:
- The Importance of Mindset: Understanding the dominant role mindset plays in creating real change and achieving optimal health.
- Mindset Coaching: Distinguishing between the popularity of mindset coaching and the value of certified expertise in health mindset and behavior change.
- Unlearning Limiting Beliefs: Breaking free from deep-rooted beliefs and stories that have conditioned us for years, and the time and effort required to redefine our minds.
- Comfort Zone and Growth: How our brains and bodies resist stepping outside our comfort zone, hindering growth and transformation.
- Redefining Nutrition and Health: Embracing the need to redefine our nutrition, unpack the dieter's mindset, and create a balanced and enjoyable approach to food and lifestyle.
- The Impact of Diet Culture: Recognizing the negative cycle of restriction, guilt, and dissatisfaction with food and body image perpetuated by diet culture.
- Trusting Your Body's Wisdom: Building trust with our bodies and understanding that symptoms are not personal attacks but signals our bodies use to keep us safe.
- The Journey of Redefinition: Embracing the fact that redefining our mind, nutrition, and health is a continuous practice that requires time and commitment.
- Stepping Beyond Quick Fixes: Understanding that diet mentality fails to consider individual uniqueness, circumstances, and preferences, hindering sustainable progress.
- Multidimensional Health: Recognizing that true health encompasses physical, mental, emotional, social, environmental, and existential aspects, and the need to prioritize them all.
Conclusion: Redefining our minds and unpacking the dieter's mindset are essential steps toward reversing symptoms and achieving true health. By challenging our beliefs, creating a trust-based relationship with our bodies, and embracing a more balanced approach to nutrition and lifestyle, we can break free from the cycle of restriction and dissatisfaction. Remember, this journey takes time and commitment, but the reward is a transformative shift in mindset that no one can take away from us.
Learn more about me, and my coaching offers at www.updogwellnessandfitness.com
Follow me on IG and Threads! @NatalieBrookeGuevara
In this candid episode, I share about my transformative journey during the past 12 months, postpartum. From the ups and downs of my health, nutrition, and fitness journey to the pivotal moments in my evolution as a coach and a nutritionist, I open up about my experience supporting women with Hashimotos and PCOS.
I delve into my personal struggles with confronting uncomfortable truths, including the realization that some beliefs that I once subscribed to as a coach no longer align with my current perspective. Unpacking these hard-hitting realities has been both enlightening and unsettling, propelling me to confront my past misconceptions and evolve for the better.
I also discuss my ongoing development of the Hashimotos Lifestyle Roadmap, shedding light on the transformative process of gaining a deeper understanding of the women I serve and their unique journeys. I admit that accepting the areas where I may have been misguided can be challenging, but it's all part of the beautiful evolution of coaching real human beings, allowing oneself to be coached, and the quest for continual education.
This episode takes a critical look at the detrimental impact of diet culture on conditions like Hashimotos and PCOS, and how it contributed to my own diet mentality in the past. This realization has forced me to reflect on how my previous coaching methodologies may have inadvertently reinforced these harmful ideologies, and motivated me to do better.
Exploring my postpartum experience further, I reflect on how my self-perception, particularly regarding my body, affected my confidence as a coach, a mother, and a human being. I talk about my personal struggle with body image issues, a common aspect for many dealing with conditions like Hashimotos and PCOS, and share how it has led me to a unique phase of my life where the need to change my body has ceased to be a driving force.
In an industry that often leans towards body shaming extremes, I advocate for body neutrality and discuss the importance of separating one's self-worth from physical appearance. This episode also challenges the traditional perceptions of health and fitness, advocating for a health-first approach that doesn't shun the desire for physical changes.
Finally, I unveil my plans to redefine what health looks and feels like through my coaching, emphasizing the importance of personalizing the concept of health. Whether it's navigating life with Hashimotos and PCOS, unlearning diet culture, or redefining health and reclaiming one's life, this episode is all about breaking free from restrictive beliefs and narratives and moving towards a healthier, happier future.
Join the waitlist for the Hashimoto's Lifestyle Roadmap
✨Join the FREE Metabolism, Mindset and Macros: Your Hashimoto's and PCOS Weight Loss Roadmap Community! ✨
👉Learn more about me: Updog Wellness and Fitness
📸Follow me on Instagram!
In today's episode, we explore the connection between adrenal health and conditions like Hashimotos and PCOS. The topic arises from a group program called "Hashimotos Lifestyle Roadmap" and a question about the distinct nature of fatigue associated with Hashimotos and regular fatigue.
Adrenal fatigue or adrenal dysfunction is a contentious topic, often dismissed as not being a real condition, despite its collection of genuine symptoms. We delve into what adrenal fatigue truly is and its ties with Hashimotos, an autoimmune condition where the immune system attacks the thyroid gland, leading to hypothyroidism.
Next, we touch on PCOS (Polycystic Ovary Syndrome) and how stress, trauma, and extreme stress play crucial roles in triggering autoimmune responses and exhausting the adrenal glands. We shed light on cortisol, our body's primary stress hormone, and its impact on the energy levels of women with Hashimotos and PCOS.
Taking a closer look at the testing for Hashimotos, we recount personal experiences with saliva cortisol tests and discuss the importance of a balanced cortisol cycle throughout the day.
We highlight the connection between adrenal dysfunction, Hashimotos, and PCOS and how each part of the body's intricate endocrine system influences the other. We discuss the impacts of chronic stress on the thyroid, adrenals, and reproductive hormones, contributing to symptoms such as PMS and menopausal discomforts.
The complexity of these interconnected conditions lies in the overlapping symptoms, making it challenging to identify the root cause. We underline the significance of managing these conditions, with stress management being paramount. From exploring individual stress-relieving activities to incorporating mindfulness practices, we present a range of possible methods to alleviate stress.
In the realm of nutrition, we emphasize balanced diets and adequate feeding, avoiding extreme diets, skipping meals, and overconsumption of processed foods. We highlight the beneficial impact of certain nutrients like Selenium, Vitamin D, and Vitamin C on thyroid and adrenal health.
Finally, we explore the power of quality sleep and consistent routines in restoring all body systems, including the endocrine system.
Tune in to explore how understanding the link between stress, adrenal health, and conditions like Hashimotos and PCOS can aid in managing your health better. This episode uncovers how these complexities interplay in our body and what steps we can take towards improved well-being.
FREE 7 day Challenge, Reclaim your Health with Hashimoto's or PCOS June 26th>>> www.updogwellnessandfitness.com/kickstart
✨Join the FREE Metabolism, Mindset and Macros: Your Hashimoto's and PCOS Weight Loss Roadmap Community! ✨
👉Learn more about me: Updog Wellness and Fitness
📸Follow me on Instagram!
In this episode, we dive into one of the top struggles faced by individuals dealing with Hashimoto's and PCOS—low energy levels. As we approach the summer season, warmer temperatures can further drain our energy. We explore the underlying causes of energy slumps and provide effective strategies to address them. From thyroid health to autoimmune support and nutrition, we cover it all to help you regain your vitality.
Key Points:
-
Understanding the Impact of Hashimoto's and Hypothyroidism:
- Hashimoto's and hypothyroidism lead to a slower metabolic state, affecting energy levels.
- Balancing thyroid hormone levels through medication is crucial for improving energy and metabolism.
- Hashimoto's, an autoimmune condition, requires addressing both the hypothyroid and immune system components.
-
Exploring the Connection between PCOS and Energy:
-
PCOS affects reproductive hormones and metabolism, impacting energy levels.
- Insulin sensitivity issues often accompany PCOS, similar to Hashimoto's and autoimmunity.
- Proper nutrition and lifestyle modifications are key to supporting and treating both conditions effectively.
-
Overcoming Energy Slumps without Medication:
-
Consistently eating balanced meals is essential for providing adequate fuel to the body.
- Avoid extreme measures like fasting or severely restricting calories.
- Focus on nourishing the body with a balanced plate, including sufficient protein, carbohydrates, and healthy fats.
-
Debunking Myths around Carbohydrates:
-
Low-carb diets are not necessarily the solution for insulin sensitivity issues.
- Finding the right carbohydrate balance, including fruits, vegetables, and whole grains, supports energy and blood sugar management.
- Nutrient deficiencies can occur with excessive carb restriction, particularly fiber deficiency affecting blood sugar stability.
-
Managing Blood Sugar for Energy Stability:
-
Skipping meals and imbalanced macronutrient intake disrupts blood sugar levels and leads to energy crashes.
- Consistent, balanced meals with appropriate protein, carbohydrates, and fat support steady energy levels.
- Prioritize stress management to avoid additional strain on metabolism and cortisol levels.
-
Hydration and Electrolyte Balance:
-
Adequate hydration and balanced electrolytes are crucial, especially during warmer months and exercise.
- Replenish essential minerals lost through sweat and physical activity.
- Consider incorporating electrolyte supplements like "element l, m, and T" to support hydration and energy.
Conclusion: By addressing thyroid health, autoimmunity, nutrition, and stress management, individuals with Hashimoto's and PCOS can boost their energy levels. Prioritizing balanced meals, proper hydration, and electrolyte balance are essential for sustained energy and overall well-being. Remember, there are no quick fixes or extreme measures; instead, focus on nourishing your body consistently to experience long-lasting improvements.
✨Join the FREE Metabolism, Mindset and Macros: Your Hashimoto's and PCOS Weight Loss Roadmap Community! ✨
👉Learn more about me: Updog Wellness and Fitness
📸Follow me on Instagram!
✨Join the FREE Metabolism, Mindset and Macros: Your Hashimoto's and PCOS Weight Loss Roadmap Community! ✨
Why is there so much nonsense out there about Hashimoto's, PCOS, and weight loss?
Let me start from the beginning.
I'm a mom, a CEO, a Certified Nutritionist, a Millennial, and a complete overachiever.
But… the one thing I struggled with for so long was the emotional and mental strain of the extra weight I was carrying.
The worst part was that no matter how much I restricted my diet or obsessively exercised, nothing worked.
I ended up exhausted and burned out.
Fortunately, I don't give up easily.
In fact, these obstacles just make me want to dig my heels in and work harder.
Sound familiar?
Finally, I was able to find a different way to achieve metabolic and hormonal health that actually works.
Once I figured that out, the extra weight was gone for good.
My method is rooted in science and evidence and is influenced by my client's personal preferences and lifestyle choices.
If you are nodding your head as you're reading this, then I'd like to personally invite you to a new kind of Facebook group I have.
In this group, we have engagement, accountability, and coaching.
There's no fluff.
Who has time for that anyway?!?
Join me inside the FREE Community!
👉Learn more about me: Updog Wellness and Fitness
📸Follow me on Instagram!
ENROLLMENT FOR THE HASHIMOTO'S LIFESTYLE ROADMAP IS OPEN!
>>> More details here!
✨Join the FREE Metabolism, Mindset and Macros: Your Hashimoto's and PCOS Weight Loss Roadmap Community! ✨
Why is there so much nonsense out there about Hashimoto's, PCOS, and weight loss?
Let me start from the beginning.
I'm a mom, a CEO, a Certified Nutritionist, a Millennial, and a complete overachiever.
But… the one thing I struggled with for so long was the emotional and mental strain of the extra weight I was carrying.
The worst part was that no matter how much I restricted my diet or obsessively exercised, nothing worked.
I ended up exhausted and burned out.
Fortunately, I don't give up easily.
In fact, these obstacles just make me want to dig my heels in and work harder.
Sound familiar?
Finally, I was able to find a different way to achieve metabolic and hormonal health that actually works.
Once I figured that out, the extra weight was gone for good.
My method is rooted in science and evidence and is influenced by my client's personal preferences and lifestyle choices.
If you are nodding your head as you're reading this, then I'd like to personally invite you to a new kind of Facebook group I have.
In this group, we have engagement, accountability, and coaching.
There's no fluff.
Who has time for that anyway?!?
Join me inside the FREE Community!
👉Learn more about me: Updog Wellness and Fitness
📸Follow me on Instagram!
- In this episode, we delve into the crucial role of thyroid function and hormonal balance in reversing Hashimoto's disease.
- The thyroid gland influences metabolism, energy levels, temperature regulation, and more, making it vital for overall well-being.
- Hormonal imbalances can disrupt thyroid function, while thyroid dysfunction can lead to hormonal imbalances, creating a complex relationship.
- The controversy around weight loss and hormonal balance is discussed, highlighting the importance of addressing both hormones and calories.
- A hormone-first approach is advocated, emphasizing the significance of supporting thyroid health to achieve sustainable weight loss.
- Common hormonal imbalances associated with Hashimoto's, such as estrogen dominance and cortisol dysregulation, are explored.
- Restrictive dieting, stress, and appetite suppressants can disrupt hormone production and metabolism, hindering weight loss efforts.
- Nutrition strategies are presented as a key component in managing Hashimoto's and promoting thyroid health.
- By focusing on nutrition and lifestyle, individuals can build a solid foundation for supporting their thyroid function and optimizing overall well-being.
- The importance of addressing hormonal imbalances alongside thyroid health is highlighted for effective management of Hashimoto's and PCOS.
- By understanding the connection between hormones and thyroid health, individuals can take proactive steps to improve their condition and achieve desired outcomes.
ENROLLMENT FOR THE HASHIMOTO'S LIFESTYLE ROADMAP IS OPEN!
>>> More details here!
✨Join the FREE Metabolism, Mindset and Macros: Your Hashimoto's and PCOS Weight Loss Roadmap Community! ✨
Why is there so much nonsense out there about Hashimoto's, PCOS, and weight loss?
Let me start from the beginning.
I'm a mom, a CEO, a Certified Nutritionist, a Millennial, and a complete overachiever.
But… the one thing I struggled with for so long was the emotional and mental strain of the extra weight I was carrying.
The worst part was that no matter how much I restricted my diet or obsessively exercised, nothing worked.
I ended up exhausted and burned out.
Fortunately, I don't give up easily.
In fact, these obstacles just make me want to dig my heels in and work harder.
Sound familiar?
Finally, I was able to find a different way to achieve metabolic and hormonal health that actually works.
Once I figured that out, the extra weight was gone for good.
My method is rooted in science and evidence and is influenced by my client's personal preferences and lifestyle choices.
If you are nodding your head as you're reading this, then I'd like to personally invite you to a new kind of Facebook group I have.
In this group, we have engagement, accountability, and coaching.
There's no fluff.
Who has time for that anyway?!?
Join me inside the FREE Community!
👉Learn more about me: Updog Wellness and Fitness
📸Follow me on Instagram!
- In this episode, we dive into the world of autoimmune protocols and how they can be personalized for optimal results.
- Discover the limitations of generic protocols and the importance of tailoring strategies based on individual needs and preferences.
- Understand the purpose of autoimmune protocols in reducing inflammation, supporting gut health, and managing stress.
- Learn the significance of symptom journals in identifying triggers and understanding the impact of autoimmunity on daily life.
- Explore the power of focusing on what makes you feel better rather than dwelling on restrictions, and discover the joy and pleasure that can come from adding positive elements to your life.
- Gain insights into specific dietary and lifestyle strategies that can alleviate Hashimoto's symptoms and support overall well-being.
- Embrace a holistic approach to autoimmunity that takes into account the whole person, including factors like community connection, financial wellness, stress management, and sleep.
- Find inspiration and motivation to embark on a personalized autoimmune protocol that is sustainable and aligns with your unique circumstances and goals.
Remember, success in managing autoimmunity is about finding balance and creating a life that supports your immune system while allowing you to thrive. Join us as we demystify autoimmune protocols and empower you to take control of your health journey.
✨Join the FREE Metabolism, Mindset and Macros: Your Hashimoto's and PCOS Weight Loss Roadmap Community! ✨
Why is there so much nonsense out there about Hashimoto's, PCOS, and weight loss?
Let me start from the beginning.
I'm a mom, a CEO, a Certified Nutritionist, a Millennial, and a complete overachiever.
But… the one thing I struggled with for so long was the emotional and mental strain of the extra weight I was carrying.
The worst part was that no matter how much I restricted my diet or obsessively exercised, nothing worked.
I ended up exhausted and burned out.
Fortunately, I don't give up easily.
In fact, these obstacles just make me want to dig my heels in and work harder.
Sound familiar?
Finally, I was able to find a different way to achieve metabolic and hormonal health that actually works.
Once I figured that out, the extra weight was gone for good.
My method is rooted in science and evidence and is influenced by my client's personal preferences and lifestyle choices.
If you are nodding your head as you're reading this, then I'd like to personally invite you to a new kind of Facebook group I have.
In this group, we have engagement, accountability, and coaching.
There's no fluff.
Who has time for that anyway?!?
Join me inside the FREE Community!
👉Learn more about me: Updog Wellness and Fitness
📸Follow me on Instagram!
9 months of lessons on managing Hashimoto's... from the best teacher- my infant!
This is a personal story on self-compassion, empathy, and recovery.
Join me Thursday, May 11th at 8pm EST to learn the 6 mile post needed create your own Hashimoto's Roadmap in my free 60 minute masterclass!
Reserve your seat here>>> ROADMAP
✨Join the FREE Metabolism, Mindset and Macros: Your Hashimoto's and PCOS Weight Loss Roadmap Community! ✨
Why is there so much nonsense out there about Hashimoto's, PCOS, and weight loss?
Let me start from the beginning.
I'm a mom, a CEO, a Certified Nutritionist, a Millennial, and a complete overachiever.
But… the one thing I struggled with for so long was the emotional and mental strain of the extra weight I was carrying.
The worst part was that no matter how much I restricted my diet or obsessively exercised, nothing worked.
I ended up exhausted and burned out.
Fortunately, I don't give up easily.
In fact, these obstacles just make me want to dig my heels in and work harder.
Sound familiar?
Finally, I was able to find a different way to achieve metabolic and hormonal health that actually works.
Once I figured that out, the extra weight was gone for good.
My method is rooted in science and evidence and is influenced by my client's personal preferences and lifestyle choices.
If you are nodding your head as you're reading this, then I'd like to personally invite you to a new kind of Facebook group I have.
In this group, we have engagement, accountability, and coaching.
There's no fluff.
Who has time for that anyway?!?
Join me inside the FREE Community!
👉Learn more about me: Updog Wellness and Fitness
📸Follow me on Instagram!
Exercise... what to do, how much to do, how often to do it.
There's so many opinions circulating on what you should do to lose weight, not over stress your immune system, and live a healthy fulfilling life!
In this episode I am sharing my thoughts, expertise and experience on exercise with autoimmunity, and the number one reason I do it!
Join me Thursday, May 11th at 8pm EST to learn the 6 mile post needed create your own Hashimoto's Roadmap in my free 60 minute masterclass!
Reserve your seat here>>> ROADMAP
✨Join the FREE Metabolism, Mindset and Macros: Your Hashimoto's and PCOS Weight Loss Roadmap Community! ✨
Why is there so much nonsense out there about Hashimoto's, PCOS, and weight loss?
Let me start from the beginning.
I'm a mom, a CEO, a Certified Nutritionist, a Millennial, and a complete overachiever.
But… the one thing I struggled with for so long was the emotional and mental strain of the extra weight I was carrying.
The worst part was that no matter how much I restricted my diet or obsessively exercised, nothing worked.
I ended up exhausted and burned out.
Fortunately, I don't give up easily.
In fact, these obstacles just make me want to dig my heels in and work harder.
Sound familiar?
Finally, I was able to find a different way to achieve metabolic and hormonal health that actually works.
Once I figured that out, the extra weight was gone for good.
My method is rooted in science and evidence and is influenced by my client's personal preferences and lifestyle choices.
If you are nodding your head as you're reading this, then I'd like to personally invite you to a new kind of Facebook group I have.
In this group, we have engagement, accountability, and coaching.
There's no fluff.
Who has time for that anyway?!?
Join me inside the FREE Community!
👉Learn more about me: Updog Wellness and Fitness
📸Follow me on Instagram!
Self-trust can be one of the hardest skills to restore when dealing with autoimmunity.
In todays episode we're chatting about the importance of leaning into self-trust and how it can change the game for your healing and progress.
Join me Thursday, May 11th at 8pm EST to learn the 6 mile post needed create your own Hashimoto's Roadmap in my free 60 minute masterclass!
Reserve your seat here>>> ROADMAP
✨Join the FREE Metabolism, Mindset and Macros: Your Hashimoto's and PCOS Weight Loss Roadmap Community! ✨
Why is there so much nonsense out there about Hashimoto's, PCOS, and weight loss?
Let me start from the beginning.
I'm a mom, a CEO, a Certified Nutritionist, a Millennial, and a complete overachiever.
But… the one thing I struggled with for so long was the emotional and mental strain of the extra weight I was carrying.
The worst part was that no matter how much I restricted my diet or obsessively exercised, nothing worked.
I ended up exhausted and burned out.
Fortunately, I don't give up easily.
In fact, these obstacles just make me want to dig my heels in and work harder.
Sound familiar?
Finally, I was able to find a different way to achieve metabolic and hormonal health that actually works.
Once I figured that out, the extra weight was gone for good.
My method is rooted in science and evidence and is influenced by my client's personal preferences and lifestyle choices.
If you are nodding your head as you're reading this, then I'd like to personally invite you to a new kind of Facebook group I have.
In this group, we have engagement, accountability, and coaching.
There's no fluff.
Who has time for that anyway?!?
Join me inside the FREE Community!
👉Learn more about me: Updog Wellness and Fitness
📸Follow me on Instagram!
You've probably heard of the "mind-body" connection- an even maybe thought is was a little woo.
What you've likely no heard is how important it is to connecting to our autoimmunity and actually reversing the symptoms (spoiler, it's very much evidence based!)
Tune into todays episode as we dive into the mind-body connection and how we can use it to live a healthier, fuller life.
✨Join the FREE Metabolism, Mindset and Macros: Your Hashimoto's and PCOS Weight Loss Roadmap Community! ✨
Why is there so much nonsense out there about Hashimoto's, PCOS, and weight loss?
Let me start from the beginning.
I'm a mom, a CEO, a Certified Nutritionist, a Millennial, and a complete overachiever.
But… the one thing I struggled with for so long was the emotional and mental strain of the extra weight I was carrying.
The worst part was that no matter how much I restricted my diet or obsessively exercised, nothing worked.
I ended up exhausted and burned out.
Fortunately, I don't give up easily.
In fact, these obstacles just make me want to dig my heels in and work harder.
Sound familiar?
Finally, I was able to find a different way to achieve metabolic and hormonal health that actually works.
Once I figured that out, the extra weight was gone for good.
My method is rooted in science and evidence and is influenced by my client's personal preferences and lifestyle choices.
If you are nodding your head as you're reading this, then I'd like to personally invite you to a new kind of Facebook group I have.
In this group, we have engagement, accountability, and coaching.
There's no fluff.
Who has time for that anyway?!?
Join me inside the FREE Community!
👉Learn more about me: Updog Wellness and Fitness
📸Follow me on Instagram!
When diagnosed with an autoimmune condition we can be left feeling lost, along, and scared.
What is this, how do I manage it, and where do I go from here!?
In this episode I want to offer you a different perspective on what could look and feel different.... if we approach things from a different lense.
✨Join the FREE Metabolism, Mindset and Macros: Your Hashimoto's and PCOS Weight Loss Roadmap Community! ✨
Why is there so much nonsense out there about Hashimoto's, PCOS, and weight loss?
Let me start from the beginning.
I'm a mom, a CEO, a Certified Nutritionist, a Millennial, and a complete overachiever.
But… the one thing I struggled with for so long was the emotional and mental strain of the extra weight I was carrying.
The worst part was that no matter how much I restricted my diet or obsessively exercised, nothing worked.
I ended up exhausted and burned out.
Fortunately, I don't give up easily.
In fact, these obstacles just make me want to dig my heels in and work harder.
Sound familiar?
Finally, I was able to find a different way to achieve metabolic and hormonal health that actually works.
Once I figured that out, the extra weight was gone for good.
My method is rooted in science and evidence and is influenced by my client's personal preferences and lifestyle choices.
If you are nodding your head as you're reading this, then I'd like to personally invite you to a new kind of Facebook group I have.
In this group, we have engagement, accountability, and coaching.
There's no fluff.
Who has time for that anyway?!?
Join me inside the FREE Community!
👉Learn more about me: Updog Wellness and Fitness
📸Follow me on Instagram!
Let's talk metabolism! What it is- what it isn't...
and how can we utilize this understanding in creating a relationship that works FOR US.
*This is a recording from a live training I led in my free FB community! Make sure you join us for free trainings every Tuesday at 10am EST!
✨Join the FREE Metabolism, Mindset and Macros: Your Hashimoto's and PCOS Weight Loss Roadmap Community! ✨
Why is there so much nonsense out there about Hashimoto's, PCOS, and weight loss?
Let me start from the beginning.
I'm a mom, a CEO, a Certified Nutritionist, a Millennial, and a complete overachiever.
But… the one thing I struggled with for so long was the emotional and mental strain of the extra weight I was carrying.
The worst part was that no matter how much I restricted my diet or obsessively exercised, nothing worked.
I ended up exhausted and burned out.
Fortunately, I don't give up easily.
In fact, these obstacles just make me want to dig my heels in and work harder.
Sound familiar?
Finally, I was able to find a different way to achieve metabolic and hormonal health that actually works.
Once I figured that out, the extra weight was gone for good.
My method is rooted in science and evidence and is influenced by my client's personal preferences and lifestyle choices.
If you are nodding your head as you're reading this, then I'd like to personally invite you to a new kind of Facebook group I have.
In this group, we have engagement, accountability, and coaching.
There's no fluff.
Who has time for that anyway?!?
Join me inside the FREE Community!
👉Learn more about me: Updog Wellness and Fitness
📸Follow me on Instagram!
Today is a short, punchy, juicy little convo about what we MAY be missing by focusing on macros.
Macros are an evidence based approach to our nutrition- no doubt.
But it's more than the numbers.
Take a listen to my thoughts, and perspective shifts!
✨Join the FREE Metabolism, Mindset and Macros: Your Hashimoto's and PCOS Weight Loss Roadmap Community! ✨
Why is there so much nonsense out there about Hashimoto's, PCOS, and weight loss?
Let me start from the beginning.
I'm a mom, a CEO, a Certified Nutritionist, a Millennial, and a complete overachiever.
But… the one thing I struggled with for so long was the emotional and mental strain of the extra weight I was carrying.
The worst part was that no matter how much I restricted my diet or obsessively exercised, nothing worked.
I ended up exhausted and burned out.
Fortunately, I don't give up easily.
In fact, these obstacles just make me want to dig my heels in and work harder.
Sound familiar?
Finally, I was able to find a different way to achieve metabolic and hormonal health that actually works.
Once I figured that out, the extra weight was gone for good.
My method is rooted in science and evidence and is influenced by my client's personal preferences and lifestyle choices.
If you are nodding your head as you're reading this, then I'd like to personally invite you to a new kind of Facebook group I have.
In this group, we have engagement, accountability, and coaching.
There's no fluff.
Who has time for that anyway?!?
Join me inside the FREE Community!
👉Learn more about me: Updog Wellness and Fitness
📸Follow me on Instagram!
Welcome to the FIRST LIVE podcast recording!
So excited to share this with you all.
In this episode Jenna and I share the evolution (and continued journey) in health and wellness.
This is a LIVE podcast we're sharing with you all once a month.
To attend LIVE (and ask questions, receive coaching etc) send me a message on Instagram (@nataliebrookeguevara) or e-mail hello@updogwellnessandfitness.com for the free Zoom link!
You can join us the first Thursday of each month at 11a EST.
Until then, take a listen to our evolutions of health.
✨Join the FREE Metabolism, Mindset and Macros: Your Hashimoto's and PCOS Weight Loss Roadmap Community! ✨
Why is there so much nonsense out there about Hashimoto's, PCOS, and weight loss?
Let me start from the beginning.
I'm a mom, a CEO, a Certified Nutritionist, a Millennial, and a complete overachiever.
But… the one thing I struggled with for so long was the emotional and mental strain of the extra weight I was carrying.
The worst part was that no matter how much I restricted my diet or obsessively exercised, nothing worked.
I ended up exhausted and burned out.
Fortunately, I don't give up easily.
In fact, these obstacles just make me want to dig my heels in and work harder.
Sound familiar?
Finally, I was able to find a different way to achieve metabolic and hormonal health that actually works.
Once I figured that out, the extra weight was gone for good.
My method is rooted in science and evidence and is influenced by my client's personal preferences and lifestyle choices.
If you are nodding your head as you're reading this, then I'd like to personally invite you to a new kind of Facebook group I have.
In this group, we have engagement, accountability, and coaching.
There's no fluff.
Who has time for that anyway?!?
Join me inside the FREE Community!
👉Learn more about me: Updog Wellness and Fitness
📸Follow me on Instagram!
Why does your doctor keep telling you you're "fine", and you don't feel like it?
In this episode I am taking you through common thyroid symptoms, and why you're labwork may be "fine" but you don't feel it.
We're diving into helping you understand what's going on so you can advocate for your health, healing and happiness.
Mentioned in the episode:
Thyroid lab values to request:
- TSH
- Free T4
- Free T3
- Reverse T3
- TPO
- TgAb
Episode 136 Tackling a Sluggish Thyroid
✨Join the FREE Metabolism, Mindset and Macros: Your Hashimoto's and PCOS Weight Loss Roadmap Community! ✨
Why is there so much nonsense out there about Hashimoto's, PCOS, and weight loss?
Let me start from the beginning.
I'm a mom, a CEO, a Certified Nutritionist, a Millennial, and a complete overachiever.
But… the one thing I struggled with for so long was the emotional and mental strain of the extra weight I was carrying.
The worst part was that no matter how much I restricted my diet or obsessively exercised, nothing worked.
I ended up exhausted and burned out.
Fortunately, I don't give up easily.
In fact, these obstacles just make me want to dig my heels in and work harder.
Sound familiar?
Finally, I was able to find a different way to achieve metabolic and hormonal health that actually works.
Once I figured that out, the extra weight was gone for good.
My method is rooted in science and evidence and is influenced by my client's personal preferences and lifestyle choices.
If you are nodding your head as you're reading this, then I'd like to personally invite you to a new kind of Facebook group I have.
In this group, we have engagement, accountability, and coaching.
There's no fluff.
Who has time for that anyway?!?
Join me inside the FREE Community!
👉Learn more about me: Updog Wellness and Fitness
📸Follow me on Instagram!
“It’s my thyroid!” say many people struggling to lose weight.
(And yes, it’s a legit struggle.)
You’ve probably heard that low thyroid can contribute to slow metabolism.
But what does that mean, exactly, and more importantly: Are there legit ways to support a sluggish thyroid?
Today we're covering what an actual sluggish thyroid is, what it means for your metabolism, and how to help it!
Mentioned in the episode:
Hashimoto's, PCOS and Weight Loss: Strategies for Success- Ep 135--------------------------------------------------------✨Join the FREE Metabolism, Mindset and Macros: Your Hashimoto's and PCOS Weight Loss Roadmap Community! ✨
Why is there so much nonsense out there about Hashimoto's, PCOS, and weight loss?
Let me start from the beginning.
I'm a mom, a CEO, a Certified Nutritionist, a Millennial, and a complete overachiever.
But… the one thing I struggled with for so long was the emotional and mental strain of the extra weight I was carrying.
The worst part was that no matter how much I restricted my diet or obsessively exercised, nothing worked.
I ended up exhausted and burned out.
Fortunately, I don't give up easily.
In fact, these obstacles just make me want to dig my heels in and work harder.
Sound familiar?
Finally, I was able to find a different way to achieve metabolic and hormonal health that actually works.
Once I figured that out, the extra weight was gone for good.
My method is rooted in science and evidence and is influenced by my client's personal preferences and lifestyle choices.
If you are nodding your head as you're reading this, then I'd like to personally invite you to a new kind of Facebook group I have.
In this group, we have engagement, accountability, and coaching.
There's no fluff.
Who has time for that anyway?!?
Join me inside the FREE Community!
👉Learn more about me: Updog Wellness and Fitness
📸Follow me on Instagram!
In this episode, I am discussing the top five ways to lose the first 10 pounds with Hashimoto's or PCOS. Emphasizing that while it may be challenging, it is not impossible. I'm sharing how I have lost over 80 pounds, and my clients have also collectively lost a significant amount of weight by working with me in my signature coaching program. I go over that these tips need to be effective, individualized, and effortless. And warn against shiny object syndrome and emphasize the importance of leaning into the resources that one already has within their network. Today I am also explaining that our metabolism and minds don't care about our reflection, but they care about keeping us safe. Therefore, we must create new behaviors and habits to change our current reality. Lastly, I also explain that it is essential to focus on what works best for our unique goals and avoid making things unnecessarily hard.
Tune in for the 5 tips to help you get started on your own unique journey today.
✨Join the FREE Metabolism, Mindset and Macros: Your Hashimoto's and PCOS Weight Loss Roadmap Community! ✨
Why is there so much nonsense out there about Hashimoto's, PCOS, and weight loss?
Let me start from the beginning.
I'm a mom, a CEO, a Certified Nutritionist, a Millennial, and a complete overachiever.
But… the one thing I struggled with for so long was the emotional and mental strain of the extra weight I was carrying.
The worst part was that no matter how much I restricted my diet or obsessively exercised, nothing worked.
I ended up exhausted and burned out.
Fortunately, I don't give up easily.
In fact, these obstacles just make me want to dig my heels in and work harder.
Sound familiar?
Finally, I was able to find a different way to achieve metabolic and hormonal health that actually works.
Once I figured that out, the extra weight was gone for good.
My method is rooted in science and evidence and is influenced by my client's personal preferences and lifestyle choices.
If you are nodding your head as you're reading this, then I'd like to personally invite you to a new kind of Facebook group I have.
In this group, we have engagement, accountability, and coaching.
There's no fluff.
Who has time for that anyway?!?
Join me inside the FREE Community!
👉Learn more about me: Updog Wellness and Fitness
📸Follow me on Instagram!
Super stoked to share this episode with Michaela and Erin of Strides for Strength.
Michaela and Erin are RRCA run certified coaches who both found their love and passion for running by ‘accident’.
Both going from non-runners to now multiple time marathoners they are confident we will hold the space for you to share your big, scary goals, push you to be a stronger, better, faster athlete and help you conquer whatever running goals you are working towards!
Learn more about Strides for Strength HERE
✨Join the FREE Metabolism, Mindset and Macros: Your Hashimoto's and PCOS Weight Loss Roadmap Community! ✨
Why is there so much nonsense out there about Hashimoto's, PCOS, and weight loss?
Let me start from the beginning.
I'm a mom, a CEO, a Certified Nutritionist, a Millennial, and a complete overachiever.
But… the one thing I struggled with for so long was the emotional and mental strain of the extra weight I was carrying.
The worst part was that no matter how much I restricted my diet or obsessively exercised, nothing worked.
I ended up exhausted and burned out.
Fortunately, I don't give up easily.
In fact, these obstacles just make me want to dig my heels in and work harder.
Sound familiar?
Finally, I was able to find a different way to achieve metabolic and hormonal health that actually works.
Once I figured that out, the extra weight was gone for good.
My method is rooted in science and evidence and is influenced by my client's personal preferences and lifestyle choices.
If you are nodding your head as you're reading this, then I'd like to personally invite you to a new kind of Facebook group I have.
In this group, we have engagement, accountability, and coaching.
There's no fluff.
Who has time for that anyway?!?
Join me inside the FREE Community!
👉Learn more about me: Updog Wellness and Fitness
📸Follow me on Instagram!
It can feel REALLY overwhelming to do all "the right" things for your nutrition when you're bogged down with fatigue, brain fog and anxiety.
In this episode I am sharing a really simple and tacit-cal way to get started with your weight loss journey, and how you can actually use this exact method to maintain your weight-loss.
View the visual here>>https://www.instagram.com/p/CpKyjIqraMj/?igshid=MjkzY2Y1YTY=
✨Join the FREE Metabolism, Mindset and Macros: Your Hashimoto's and PCOS Weight Loss Roadmap Community! ✨
Why is there so much nonsense out there about Hashimoto's, PCOS, and weight loss?
Let me start from the beginning.
I'm a mom, a CEO, a Certified Nutritionist, a Millennial, and a complete overachiever.
But… the one thing I struggled with for so long was the emotional and mental strain of the extra weight I was carrying.
The worst part was that no matter how much I restricted my diet or obsessively exercised, nothing worked.
I ended up exhausted and burned out.
Fortunately, I don't give up easily.
In fact, these obstacles just make me want to dig my heels in and work harder.
Sound familiar?
Finally, I was able to find a different way to achieve metabolic and hormonal health that actually works.
Once I figured that out, the extra weight was gone for good.
My method is rooted in science and evidence and is influenced by my client's personal preferences and lifestyle choices.
If you are nodding your head as you're reading this, then I'd like to personally invite you to a new kind of Facebook group I have.
In this group, we have engagement, accountability, and coaching.
There's no fluff.
Who has time for that anyway?!?
Join me inside the FREE Community!
👉Learn more about me: Updog Wellness and Fitness
📸Follow me on Instagram!
In this episode, we discuss the importance of taking a long-term approach to self-reflection and goal setting.
We share an example of how one of our clients, Laura, was able to overcome a setback in her weight loss journey by looking at the big picture and reflecting on her progress over the past month.
We emphasize the value of analyzing trends and averages over time rather than getting bogged down by day-to-day fluctuations.
We also highlight the importance of not getting discouraged by setbacks and instead using them as an opportunity to adjust and refine one's approach.
And encourage you to commit to the long game and recognize that lasting change takes time and persistence.
Additionally we are sharing 5 reasons you may not be seeing the progress you wish to see.
Tune in and let us know what you think!
Hey! Have a minute?
It would mean the absolute word to me if you would take a couple of minutes and leave a 5-star rating and review of this podcast!
Ratings help the show show up higher in searches- which mean more women can find the podcast!
✨Join the FREE Metabolism, Mindset and Macros: Your Hashimoto's and PCOS Weight Loss Roadmap Community! ✨
Why is there so much nonsense out there about Hashimoto's, PCOS, and weight loss?
Let me start from the beginning.
I'm a mom, a CEO, a Certified Nutritionist, a Millennial, and a complete overachiever.
But… the one thing I struggled with for so long was the emotional and mental strain of the extra weight I was carrying.
The worst part was that no matter how much I restricted my diet or obsessively exercised, nothing worked.
I ended up exhausted and burned out.
Fortunately, I don't give up easily.
In fact, these obstacles just make me want to dig my heels in and work harder.
Sound familiar?
Finally, I was able to find a different way to achieve metabolic and hormonal health that actually works.
Once I figured that out, the extra weight was gone for good.
My method is rooted in science and evidence and is influenced by my client's personal preferences and lifestyle choices.
If you are nodding your head as you're reading this, then I'd like to personally invite you to a new kind of Facebook group I have.
In this group, we have engagement, accountability, and coaching.
There's no fluff.
Who has time for that anyway?!?
Join me inside the FREE Community!
👉Learn more about me: Updog Wellness and Fitness
📸Follow me on Instagram!
Today's episode features a special conversation surrounding self-love and acceptance with Self-Love Activator Vicki Pittman.
In this conversation, we discuss the importance of self-love and how it goes beyond just self-care. The conversation delves into the societal and cultural expectations that can make it challenging to prioritize self-love. Vicki highlights the need to assess our thoughts and strategies and make adaptations when necessary and emphasizes that individuals are masters of their own needs, but it takes willpower and compassion to act on them.
We talk differentiating self-love from self-care and outline the three components of self-love practices: intentional practice, mindful focused energy, and devotion towards developing those skills.
Dive into learn more about Vicki and this important conversation!
More about Vicki:
Vicki Pittman is a toddler mom of 1, active duty military spouse, former Pilates Studio owner and teacher trainer, weightlifter to 90’s hip hop, tarot & oracle loving card slinger, and a Self-Love Activator and Wellness Coach to her busy, go-getter female clients. Radical self-care, boundaries, and soul level alignment in regards to her work and relationships became non-negotiables after becoming a first time Mom in her late 30’s and navigating the stresses of the pandemic. Now fully present and leading with joy each day, she’s helping her L.E.A.P. 12-Week Self-Care Program clients drop their people pleasing/perfectionist ways and start living with more joy, self confidence, personal time and energy than ever before.
Vicki is a Self Love Activator and Wellness Coach to her busy professional women and Super Mom clients. Where she helps them embody alignment in all parts of their life (body, mind, and spirit) so they can truly manifest their desires and live them out in full joy and with zero guilt or shame. In her LEAP Coaching Program- a 12 Week Self Love Activation, she teaches her clients how to stop people-pleasing and putting everyone else’s needs above their own so they can finally develop a consistent morning spiritual practice, get their exercise schedule locked in, and learn how to be kinder to themselves even when they fuck up.
Learn more about Vicki and her program offerings:
Follow her on Instagram!Learn more about the L.E.A.P Program
Today we're chatting about really stopping the all-or-nothing, back or white, on again off again journey of nutrition.
Referenced: Episode 80, Is your tracking (or lack of) keeping you from results?
Learn more about me and my coaching programs at www.updogwellnessandfitness.com
Follow on IG: @NatalieBrookeGuevara
Is tracking macros a tool you're wanting to use this year? Listen in for a step-by-step guide to what you need to know to get started!
Referenced in this episode:
Episode 71
Episode 80
Learn more about me and my coaching programs at www.updogwellnessandfitness.com
Hang with me on Instagram! @NatalieBrookeGuevara
In this episode we're chatting all about coaching...
What it is.
What it isn't.
And how you can make sure you're receiving the support you deserve either from a current coaching relationship, future relationship or through yourself.
I'm sharing a little behind the scenes of my own current coaching struggles and how I am over coming them through coaching myself.
Dive in, and as always I'd love to know what you think!
Learn more about me at: www.updogwellnessandfitness.com
Come hang out on Instagram! @NatalieBrookeGuevara
Do you struggle with body image?
It can be tricky. Loving your body, but wanting to lose weight and change it.
Listen, it can be both.
Today I am sharing some of my current struggles with a few strategies on how you can support your healthy body image while still wanting weight loss.
Find me on IG: @nataliebrookeguevara
Learn more about me and my coaching programs: www.updogwellnessandfitness.com
Have you struggled with follow through when it comes to your nutrition plans?
This episode is for you!
I'm breaking down the framework to create a plan that not only you can stick to, but you'll want to!
Let's connect!
Find me on IG: @nataliebrookeguevara
Learn more about me and my coaching programs: www.updogwellnessandfitness.com
The Metabolism, Mind & Macros Group Coaching program is OPEN! Register now!
Happy New Year!
Do you set New Years goals or resolutions?
Whether you do or don't, this episode has tactical tools and prompts for you to consider!
Let's connect!
Learn more about me: www.updogwellnessandfitness.com
Follow me on IG: @nataliebrookeguevara
Learn more about the Metabolism, Mind and Macros Group Coaching Program
Are you registered for the FREE Wellness Vision Workshop yet!? Don't forget to register so you can get the replay and all of the tools to set yourself up for success like you've never experienced in 2023!
Todays episode is a good place to start... we're talking re-defining weight loss in the New Year.
Join me as a break this down and help you get your resolutions, goals, intentions... whatever resonates with you ready for the ball to drop!
Register for my FREE 2023 Wellness Vision Workshop
Hop on the waitlist for the Metabolism, Mind and Macros Coaching program!
Ooo this is juicy, and such a challenging concept for me personally!
Dive into todays episode on being... without doing over the next couple of weeks!
Register for my FREE 2023 Wellness Vision Workshop
Hop on the waitlist for the Metabolism, Mind and Macros Coaching program!
Empower your decisions this holiday season without unnecessary pressure to track food, over exercise or say no to your favorite treats.
Connect with me on Instagram!
@nataliebrookeguevara
www.updogwellnessandfitness.com
Let's chat about the ONE thing you need to be a success in this season.
In this episode we gain clarity around what success is for you in this season, and how you can actually achieve it.
If you'd like to join me this Thursday, Dec 8th, at 8pm EST I'd love to see you in my FREE workshop on Navigating the holidays through Empowered Decision making. Reach out at hello@updogwellnessandfitness.com and I'll shoot you the Zoom link!
You're tired, you ache... your doctor is dismissive.
Is it in your head?
Join me today as I chat with Chronic Illness Expert Wanda Beslisle as we chat about her journey from health coach to specializing in supporting folks through chronic illness, chronic fatigue, long covid.
We dive into her own journey, draw parallels to my own through Hashimotos and so much more.
Learn more about Wanda here:
https://www.instagram.com/wandabelisle/
https://www.wandabelisle.com
Learn more about me:
www.updogwellnessandfitness.com
IG @NatalieBrookeGuevara
Feel like you need a do-over after Thanksgiving?
Here are my tips and tricks for getting back on track after the holiday.
Catch me on IG @nataliebrookeguevara
Learn more about coaching and programs www.updogwellnessandfitness.com
Change is hard my friends.
Today we're chatting change, the holidays, and how to create a different outcome for yourself this year.
Catch me on IG @nataliebrookeguevara
Learn more about coaching and programs www.updogwellnessandfitness.com
Time change, amiright!?
Unfortunately with the falling back of clocks we often see the fall back into old habits and behaviors.
Today I am sharing strategy and mindset shifts to help you set yourself up for success!
Learn more about The STRONG Method, my signature nutrition and lifestyle coaching program for women living with hypothyroidism, Hashimoto's and PCOS- www.updogwellnessandfitness.com
Connect with me on Instagram @NatalieBrookeGuevara
We're really good at dieting.
But more often then not we miss key pieces that can support you in not only a more successful dieting phase, but set you up to maintain the results.
Take a listen and let me know what you think!
As always, I'd be honored if you'd take a moment to leave a 5 star rating and review! This helps more people find the podcast, and spreads the content for free.
Learn more about The STRONG Method, my signature nutrition and lifestyle coaching program for women living with hypothyroidism, Hashimoto's and PCOS- www.updogwellnessandfitness.com
Connect with me on Instagram @NatalieBrookeGuevara
Hormones or calories what matters most?
Tune in to find out!
Learn more about The STRONG Method, my signature nutrition and lifestyle coaching program for women living with hypothyroidism, Hashimoto's and PCOS- www.updogwellnessandfitness.com
Connect with me on Instagram @NatalieBrookeGuevara
Today's episode is all about doing less, for more results.
We're always so focused on what we should be adding or doing in order to achieve a certain result.
I want to do the OPPOSITE today.
I'd love to dive into how this sits with you today!
Learn more about The STRONG Method, my signature nutrition and lifestyle coaching program for women living with hypothyroidism, Hashimoto's and PCOS- www.updogwellnessandfitness.com
Connect with me on Instagram @NatalieBrookeGuevara
Oof. This is a tough battle for so many of my clients, and myself! Today I am inviting you into a conversation around noticing mental traps and what to do about them to break free of self-sabotaging patterns!
I'd love to hear how this resonates with you.
And if you find this helpful it would mean so much to me if you would take a few moments to leave a 5 star rating and review of the show!
Learn more about The STRONG Method, my signature nutrition and lifestyle coaching program for women living with hypothyroidism, Hashimoto's and PCOS- www.updogwellnessandfitness.com
Connect with me on Instagram @NatalieBrookeGuevara
This week I am sharing a raw look into my experience coming back to the land of tracking macros.
It's been uncomfortable, annoying, and full of lessons.
I hope this is insightful and inspirational as you move forward on your journey!
Learn more about The STRONG Method, my signature nutrition and lifestyle coaching program for women living with hypothyroidism, Hashimoto's and PCOS- www.updogwellnessandfitness.com
Connect with me on Instagram @NatalieBrookeGuevara
Holy WOW. What a BOMB of an episode!
Today we're chatting with Daria Tavana covering intuitive eating, self-trust, body confidence and so much more!
This one is worth a couple of listens!
Daria Tavana, NASM-CPT, CNC is an activist, certified trainer, nutrition coach, and creator of Trailblazing Strength, the only mentorship program for plant-based athletes committed to practicing radical self-trust by eating and training without rules or restrictions.
Tune into Daria’s Plant-Based Athletes Anonymous Podcast to learn how to navigate failure, explore success more deeply, and continue to move in the direction of your performance goals without fear of judgment or shame:
https://powerbydaria.click/podcast
Join Daria on Facebook for more training and nutrition tips for plant-based athletes:
https://www.facebook.com/groups/greenathletes
Connect with Daria on Instagram:
https://www.instagram.com/powerbydaria/
Learn more about The STRONG Method, my signature nutrition and lifestyle coaching program for women living with hypothyroidism, Hashimoto's and PCOS- www.updogwellnessandfitness.com
Connect with me on Instagram @NatalieBrookeGuevara and on TikTok
Scale got you down?
I'm right there with you.
Today I'm sharing vulnerably about my recent experience with numbers on the scale, in addition to a lesson straight out of my custom nutrition and lifestyle coaching program: The STRONG Method.
Get clarity on what the scale is, and isn't. And how to scale it for more progress and better results.
Learn more about The STRONG Method, my signature nutrition and lifestyle coaching program for women living with hypothyroidism, Hashimoto's and PCOS- www.updogwellnessandfitness.com
Connect with me on Instagram @NatalieBrookeGuevara
Do you feel like the summer has been a string of overindulgences? You're not alone! In this episode I am breaking down what is happening, mindset blocks holding you hostage and the actual steps you should be making post indulgence.
Take a listen and let me know what you think!
Learn more about The STRONG Method, my signature nutrition and lifestyle coaching program for women living with hypothyroidism, Hashimoto's and PCOS- www.updogwellnessandfitness.com
Connect with me on Instagram @NatalieBrookeGuevara
Today Kaitlin is back and we're chatting routines, structure and getting back to your health.
Tune in for strategies and shifts to make this your best year yet!
Learn more about The STRONG Method, my signature nutrition and lifestyle coaching program for women living with hypothyroidism, Hashimoto's and PCOS- www.updogwellnessandfitness.com
Connect with me on Instagram @NatalieBrookeGuevara
Whew, today I am sharing a FIRE interview with Jess DeMarchis who is a Life Coach and Therapist for high achieving women, as well as the host of the UN Learn to Level Up podcast.
We chat about coaching vs therapy, doing the inner work required to create change, trauma and its impact on our health, and so, so much more.
I cannot wait for you to listen to this jam packed episode.
Make sure you give Jess a follow on Instagram @jess_demarchis_coaching and tune in to the UN Learn to Level Up Podcast as well!
Learn more about The STRONG Method, my signature nutrition and lifestyle coaching program for women living with hypothyroidism, Hashimoto's and PCOS- www.updogwellnessandfitness.com
Connect with me on Instagram @NatalieBrookeGuevara and on TikTok
Whew, some tough pills to swallow here!
Listen in to learn while the diet didn't work!
Learn more about The STRONG Method, my signature nutrition and lifestyle coaching program for women living with hypothyroidism, Hashimoto's and PCOS- www.updogwellnessandfitness.com
Connect with me on Instagram @NatalieBrookeGuevara and on TikTok
Whew. What a radical idea to REST! Today I am sharing reflections and success in REST!
Learn more about The STRONG Method, my signature nutrition and lifestyle coaching program for women living with hypothyroidism, Hashimoto's and PCOS- www.updogwellnessandfitness.com
Connect with me on Instagram @NatalieBrookeGuevara and on TikTok
Building on Episode 102 (Period Cravings) let's chat on tracking your cycle and how this can benefit not only your the health and happiness, but also your weight loss.
Learn more about The STRONG Method, my signature nutrition and lifestyle coaching program for women living with hypothyroidism, Hashimoto's and PCOS- www.updogwellnessandfitness.com
Connect with me on Instagram @NatalieBrookeGuevara and on TikTok
Ever wondered why you period is out to get you!?
Feel like you're progressing SO much, but then your period hits and you just can't control it?
Today we're diving into WHY you have cravings around your period and how to navigate them more effectively.
Learn more about The STRONG Method, my signature nutrition and lifestyle coaching program for women living with hypothyroidism, Hashimoto's and PCOS- www.updogwellnessandfitness.com
Connect with me on Instagram @NatalieBrookeGuevara and on TikTok
Todays episode is from a workshop I led at the beginning of July, The Results Roadmap.
In this conversation I am sharing the exact formula we use in The STRONG Method to create the shift and get real, lasting transformations.
Take a listen!
Learn more about The STRONG Method, my signature nutrition and lifestyle coaching program for women living with hypothyroidism, Hashimoto's and PCOS- www.updogwellnessandfitness.com
Connect with me on Instagram @NatalieBrookeGuevara and on TikTok
A vulnerable share on the evolution of Updog Wellness and Fitness, The STRONG Mama's podcast and what we truly believe and stand for here.
Learn more about The STRONG Method, my signature nutrition and lifestyle coaching program for women living with hypothyroidism, Hashimoto's and PCOS- www.updogwellnessandfitness.com
Connect with me on Instagram @NatalieBrookeGuevara and on TikTok
Whew! What a juicy episode!
Today I am chatting with fellow coach Jenna Altman.
So many nuggets around mindset, making the transformation and the inner struggles that we coaches have too!
Make sure you follow Jenna on IG @JennaRaeAltman and take a listen to her podcast The LifestyleU Podcast!
Learn more about The STRONG Method, my signature nutrition and lifestyle coaching program for women living with hypothyroidism, Hashimoto's and PCOS- www.updogwellnessandfitness.com
Connect with me on Instagram @NatalieBrookeGuevara and on TikTok
Reflecting over the past year... how are you holding yourself back by focusing on your can'ts?
What would shift if you focused on your cans?
Register for the free Stress & Self-sabotage Masterclass Next Tuesday Aug 2nd at 12pm EST! www.updogwellnessandfitness.com/stressandselfsabotage
Learn more about The STRONG Method, my signature nutrition and lifestyle coaching program for women living with hypothyroidism, Hashimoto's and PCOS- www.updogwellnessandfitness.com
Connect with me on Instagram @NatalieBrookeGuevara and on TikTok
Do you get caught up with vacation, specialness of situations, holidays etc throwing you off... OR preventing you from starting?
This episode is for you!
Learn more about The STRONG Method, my signature nutrition and lifestyle coaching program for women living with hypothyroidism, Hashimoto's and PCOS- www.updogwellnessandfitness.com
Connect with me on Instagram @NatalieBrookeGuevara and on TikTok
Today's ramble (and it is just that) is on seeing the bigger picture and making the shifts necessary for a lasting transformation.
Learn more about The STRONG Method, my signature nutrition and lifestyle coaching program for women living with hypothyroidism, Hashimoto's and PCOS- www.updogwellnessandfitness.com
Connect with me on Instagram @NatalieBrookeGuevara and on TikTok
I wanted to get vulnerable today, and share a little more into my journey or pregnancy and PCOS.
In this episode I shared my diagnosis, changes with my body and finally conceiving with PCOS.
Learn more about The STRONG Method, my signature nutrition and lifestyle coaching program for women living with hypothyroidism, Hashimoto's and PCOS- www.updogwellnessandfitness.com
Connect with me on Instagram @NatalieBrookeGuevara and on TikTok
Introducing Kaitlin, the newest addition (but not so new!) to UDW&F.
In today's episode Kaitlin is sharing her journey in fitness, what led her into coaching and how she's going to make powerful shifts in the lives of many.
Show her some love on Instagram @Kaitlin_Giletto
Learn more about The STRONG Method, my signature nutrition and lifestyle coaching program for women living with hypothyroidism, Hashimoto's and PCOS- www.updogwellnessandfitness.com
Connect with me on Instagram @NatalieBrookeGuevara and on TikTok
We have created clarity on where we are, what our starting point is.
And we've started to develop the inner compass that's going to guide us along our roadmap.
Today, all that's left is to put the pieces together in order to have relatively smooth sailing across our roadmap to get to our destination.
In the final episode of this 3 part series we're going to do just that. Listen in to put the pieces together!
Learn more about The STRONG Method, my signature nutrition and lifestyle coaching program for women living with hypothyroidism, Hashimoto's and PCOS- www.updogwellnessandfitness.com
Connect with me on Instagram @NatalieBrookeGuevara and on TikTok
Our metabolism is always sending us signals, whether we want to listen to them or not.
The biggest issue is, is that we don't know how to interpret the signals that we're getting, we don't understand the language that it is speaking. Getting really clear on what your body is telling you? What does my what does my body want? What does my body need, and then also taking into consideration, a mental emotional, and psychological perspective, our perceptions, our physical goals, our desires that we have up in our head?
How can we take the communication that we're getting, and essentially bridge the two...
Part 2 of 3 in the Summer Nutrition Reset Roadmap series, The Compass.
Register for The Results Roadmap, FREE Masterclass!- www.updogwellnessandfitness.com/resultsroadmap
Learn more about The STRONG Method, my signature nutrition and lifestyle coaching program for women living with hypothyroidism, Hashimoto's and PCOS- www.updogwellnessandfitness.com
Connect with me on Instagram @NatalieBrookeGuevara and on TikTok
Your goals can ebb and flow based on the season, and we shouldn't make ourselves wrong for that.
This doesn't mean that you're any less motivated or driven. It simply means is that you're a human being.
From my perspective, in my experience, there's a lot of "shoulds" being imposed upon us from the dieting industry as to how we should be showing up for our workout plan, and our nutrition. Ultimately leading us feeling overwhelmed, hopeless or helpless, and confused.
In todays episode I am sharing the first of 3 parts of the Summer Nutrition Reset Roadmap. Starting with Clarity.
Register for The Results Roadmap, FREE Masterclass!- www.updogwellnessandfitness.com/resultsroadmap
Learn more about The STRONG Method, my signature nutrition and lifestyle coaching program for women living with hypothyroidism, Hashimoto's and PCOS- www.updogwellnessandfitness.com
Connect with me on Instagram @NatalieBrookeGuevara and on TikTok
We're in this constant yo yo cycle, January 1, we're all so super motivated, it's a new year new us, we're going to get everything under control, we're going to start off great... And then something else will happen, then summer comes along. And now all of a sudden, it's late nights, days by the pool, vacation, kids are home and it's chaotic.
And we're left feeling like we need to "get back on track".
Today let's chat about breaking the cycle.
About feeling the same Monday as we do Friday-Sunday.
Stay connected! www.updogwellnessandfitness.com
IG: @NatalieBrookeGuevara
Are the weekends preventing you from hitting your weight loss goal?
Tune into todays episode as I share exactly how to move past this!
Stay in touch!
www.updogwellnessandfitness.com
Instagram: @nataliebrookeguevara
Do you struggle with summer treats over your weight loss goals?
Listen up!
Today I am offering a different perspective on what may be holding you back...
Stay in touch!
Join the STRONG Mama's community
Follow me on IG! @nataliebrookeguevara
We're off on our big summer vacation before baby makes his big arrival!
In honor of that I am sharing with you my Summer Success Strategy Session recorded LIVE last week.
I hope this will be provide lots of value as you prep for your summer!
If you aren't already, make sure to jump in the Strong Mama's Facebook community. I'll be going live and sharing my favorite travel tips along this journey!
Join the STRONG for the Summer Program
www.updogwellnessandfitness.com/strongforthesummer
Follow me on IG: @nataliebrookeguevara
Here's what I know to be true... you need someone to believe in you, so you can believe in you.
In this episode I am sharing why creating a belief to support your goals and results is a non-negotiable to succeed.
And an easy way to start creating evidence today.
Don't forget, STRONG for the Summer registration is coming to an end! Don't miss out!
Join the FREE Strong Mama's FB Community!
Stay in touch!
IG: @nataliebrookeguevara
Monday rambles as I share more of feeling and looking confident af this summer!
Make sure you join us in the Strong Mama's FB community May 31st at 7pm EST for the FREE Summer Success Strategy Masterclass!
Learn more about the STRONG for the Summer 10 week accountability and coaching program
Stay connected!
IG: @nataliebrookeguevara
The summer season is here!
That doesn't mean saying so long to your health and fitness goals!
Today I am going through my top 5 success strategies.
Stay connected!
www.updogwellnessandfitness.com
Join STRONG for the Summer!
www.updogwellnessandfitness.com/strongforthesummer
Summer time is here, and the pressure to look a certain way is on!
Today I am sharing a different perspective, and want to invite you into a uniquely different experience.
Learn more here:
www.updogwellnessandfitness.com/strongforthesummer
Sharing a piece of the live training held this April on restoring your metabolism!
Today I'm sharing why it's a non-negotiable, some expectations and some strategy!
Stay connected in the STRONG Mamas Mind-body Nutrition and Fitness community!
www.updogwellnessandfitness.com
IG NatalieBrookeGuevara
If you're struggling to implement, maintain or even start your nutrition journey, listen up.
This is the tool you're likely missing that will change the game!
www.updogwellnessandfitness.com
Part II on tracking! Make sure you listen to episode 80 on tracking your food to get the most benefit out of this episode!
Mentioned in todays episode:
Episode 71: Macros Made Easy
Episode 72: Phases of Nutrition
Grab your FREE guide, 5 Keys to Balancing your Hormones!
Follow on IG! @nataliebrookeguevara
www.updogwellnessandfitness.com
Today I am super excited to chat with you about tracking your food, and the mindset you hold around it!
In this episode we trouble-shoot why you may avoid tracking, and how if can benefit you in seeing your desired health and fitness outcome.
Referenced in this episode:
Episode 71: Macros Made Easy
Download the 5 Keys to Balancing your Hormones
Join the FREE FB Group
Stay connected with me!
Follow on IG: @nataliebrookeguevara
Today I am sharing a live coaching call on mindset around slowing down to speed up.
I hope this reasonates and is helpful for you!
Stay in touch!
IG: @nataliebrookeguevara
www.updogwellnessandfitness.com
Celebrating a 15 and a 13 year old birthday this past weekend has set me up for a huge reflection! I decided to share a little more into todays episode of some huge shifts and many transformations along the past 15 years in my journey into health and happiness.
Stay connected!
www.updogwellnessandfitness.com
IG NatalieBrookeGuevara
Today I am sharing the number one thing most people are missing from their long-tern strategy...
Are you struggling with a sluggish metabolism?
Fatigue?
Brain-fog?
Excess weight gain?
If you're struggling as to why you metabolism feeling like it just won't work... this episode is for you!
Stay connected!
www.updogwellnessabndfitness.com
IG: @nataliebrookeguevara
Today I am sharing my expectations, and my reality around the first trimester.
I hope you enjoy this bonus series, stay tuned for a new episode next week!
Stay connected!
www.updogwellnessandfitness.com
Follow on IG: @nataliebrookeguevara
It can be conflicting to know what is the right answer to reach your health goals.
I get it.
Today I am shedding perspective on making sure your body is staying adequately fueled so you can actually lose weight, vs spinning your tires in mud in an effort to starve yourself.
Stay connected!
www.updogwellnessandfitness.com
Join the Strong Mama's and Macros community!
Follow on IG: @natalierbrookeguevara
Listen to this weeks coffee chat where Natalie and Nicole dive into motivation... what is it? What isn't it? And how do I get more of it?
Stay in touch!
www.updogwellnessandfitness.com
IG: NatalieBrookeGuevara
Strong Mama's and Macros FB community
Welcome to episode 1 of this special bonus series!
I am so excited to be sharing this journey with you all.
Throughout I will be sharing my personal journey, experience, knowledge and experience coaching pregnant and postpartum women.
This series is intended to provide knowledge, inspiration and solidarity. It is not to replace medical advice!
Stay connected!
Join the Strong Mama's & Macros FB Group
www.updogwellnessandfitness.com
Follow me on IG! @nataliebrookeguevara
Wow, so excited to share this gem of an episode with you today!
This is a recorded interview with Joy as she willingly and transparently shares her journey into a 100lb weight loss... and why that's not the most important part!
I'd love to hear how this resonates with you all.
Stay in touch!
Join the Strong Mama's & Macros community
www.updogwellnessandfitness.com
Follow on IG @nataliebrookeguevara
Welcome to the very first Weekly coffee chat with Nicole Hill of Nicole Hill Coaching!
Each week we've decided to record our weekly chats to provide you with
- Coaching
- Valuable topics and education
- Diversified perspectives!
This week we're chatting about self-compassion vs discipline...
How to know which you need to get you closer to your desired result!
Stay connected;
IG @nataliebrookeguevara
Join the Strong Mama's & Macros FB community
www.updogwellnessandfitness.com
Why is weight loss hard...
How can we simplify it?
Episodes mentioned in the epsiode:
Episode 73: Weight Loss Mindset
Episode 72: Phases of Nutrition
Episode 71: Macros Made Easy
Join the Strong Mama's and Macros FB Community
www.updogwellnessandfitness.com
Follow on IG @NatalieBrookeGuevara
Excited to chat with you today all about your dieting or weight loss mindset!
Today we cover:
- Your internal belief systems that are holding you back
- Typical thoughts and beliefs around weight loss
- And what you may need to shift to break through.
Episodes referenced:
Episode 72: Phases of Nutrition
Episode 71: Macros Made Easy
Episode 57: The most important investment you can make for your health
Stay connected!
Join The Strong Mama's & Macros on FB
www.updogwellnessandfitness.com
Follow me on IG: @nataliebrookeguevara
This weeks episode as all about the different phases of nutrition!
I am excited to build off of Episode 71 and share all of the different ways we use macros to support our health and our goals.
Mentioned in todays episode:
Episode 71: Macros Made Easy
Whoop
Stay connected!
Follow me on Instagram: @nataliebrookeguevara
www.updogwellnessandfitness.com
Join the free Strong Mama's & Macros Facebook community!
Curious about macro tracking?
Today we're breaking down what macros are...
Why they matter...
How to calculate your own numbers.
And more!
Links mentioned in todays episode:
tdee-calculator.net
Episode 45: Protein Queen of the Macros
Episode 46: Carbs, Friend or Foe?
Episode 47: Does Fat make you Fat?
Stay connected!
Join the free Strong Mama's & Macros Facebook Community!
Instagram: @nataliebrookeguevara
www.updogwellnessandfitness.com
Happy New Year friends!
Todays episode is about putting action behind those New Years resolutions and goals! Download the free guide to support you in making 2022 the best year yet!
Listen and let me know how you're taking your dreams and turning them into reality with
- Strategy
- Action
- and a path.
Stay connected!
IG @NatalieBrookeGuevara
Facebook The Strong Mama's and Macros FREE community
www.updogwellnessandfitness.com
Happy Holidays!
2022 is almost here, but before it comes, what people have thought of 2021?!
What life lessons have you learned in 2021?
Life is a continuous learning experience. Throughout our lives we keep rising and falling, picking up important lessons along the way. Some of these lessons come from experience, yet there are others that we learn by watching others, reading blogs, or even listening to a podcast. Furthermore, there are many life lessons that we simply cannot learn until we face certain situations in life.
A notable example is the inspiring story and biggest takeways of Natalie from this year which teaches you to be more confident, empowered, believing in yourself and many more!
Tune into today’s episode to find out!
Featured In This Episode:
- Get a free 30 minutes success strategy session here
Stay Connected with Natalie:
Website: www.updogwellnessandfitness.com
Instagram: @nataliebrookeguevara
Facebook: Natalie Guevara & Updog Wellness
Learning to set healthy boundaries takes time. It is a process. Boundaries are the limits or barriers that you set for yourself and personal relationships on how people will treat you, behave around you and what they expect from you.
But do you know that BOUNDARIES help protect your mental, emotional and physical health?
Well, that could be possible when you use it appropriately. They can help you make the most of your time, health, relationships and resources.
Why is it important to set boundaries?
Setting limits is not only for establishing healthier interpersonal relationships and connections, but to improve overall quality of life and in today’s episode Natalie will be sharing with us the five proven tips and ideas for establishing boundaries.
Feature In The Episode:
- Episode 63: Healthy Habits for Holidays
- Episode 66: Self Sabotage and Sleep
Stay Connected with Natalie:
Website: www.updogwellnessandfitness.com
Instagram: @nataliebrookeguevara
Facebook: Natalie Guevara & Updog Wellness
Are you Sabotaging yourself?
Self-Sabotage is when you wreck your own best-laid plans. On the outside, you may want to get healthy but on the inside, you’re compelled to get in your own way. In today’s culture, sleep and rest in general can be treated in very contradicting ways. On the other hand, expressing a sense of tiredness and a need for rest has become a cultural norm. While on the other, it has become a cynical type of status symbol to be busy that having time for rest must mean someone isn't working hard enough.
Are You Self Sabotaging Your Sleep?
What habits would you like to break?
It’s very possible that a person could well be self-sabotaging their own sleep and in today’s episode you will be able to learn:
- Ideas to get better or adequate sleep
- How does sleep affect your health
- 9 kinds of negative things that happen when you don't get enough sleep
- The main causes of sleep deprivation
- Apps and wearables that track or monitor your sleep
And so much more!
Featured In The Episode:
- Episode 63: Healthy Habits for Holidays
Stay Connected with Natalie:
Website: www.updogwellnessandfitness.com
Instagram: @nataliebrookeguevara
Facebook: Natalie Guevara & Updog Wellness
Episode 65 • Either or Thinking
Are you thinking about being more active?
Why is it so hard to stick to good habits?
How can we have the best intentions to become better, and yet still see so little progress which essentially causes us to continuously give up?
It can be difficult to build healthy habits and that’s especially true if you want to stick with them for the long term. We now know how important consistency is, but clearly, as humans, we find it difficult to be consistent. It seems most people follow more of a ‘yo-yo’ or on-off approach to their health and fitness. But thankfully, there are few simple ways that you can use to build good habits and break bad ones.
Tune into today’s episode as Natalie will be sharing with us some tips that can help you make progress with most of the goals you have for your health, work, and your life.
Featured In The Episode:
Episode 63: Healthy Habits for the Holidays
Stay Connected with Natalie:
Website: www.updogwellnessandfitness.com
Instagram: @nataliebrookeguevara
Facebook: Natalie Guevara & Updog Wellness
A quick little pep talk today on what matters now for a more flexible and responsive metabolism.
Make sure to register for the FREE 5 Day Nutrition Reset www.updogwellnessandfitness.com/reset. We start MONDAY December 6th!
Today I am getting real strategic on how to navigate the holidays in a way that clearly aligns with how you wish to feel, your health, your goals, and ultimately your happiness.
I am sharing 5 tips for staying on track this holiday season without restriction or crazy crash diets.
Ready for even more? Download my complimentary check-list on how to stay healthy through the holidays.
You can grab it HERE
Your health and wellness are 80% environmental and lifestyle! Let's create conditions for success.
www.updogwellnessandfitness.com
All about morning routines! And not in the way you're probably thinking....
www.updogwellnessandfitness.com
Let's chat about the biggest investment you can make for your health and fitness this fall!
www.updogwellnessandfitness.com
Clearly defined values keep you on track and help create a clear foundation for decisions.
Join us in the Strong Mama's and Macros Facebook group! www.updogwellnessandfitness.com
Simplify your meal prep this fall! Here's some of my favorite strategies!
www.updogwellnessandfitness.com
Let's chat about how to move forward when you're impatient for results!
www.updogwellnessandfitness.com
Welcome back! We're jumping right in for back to school, back to focus! Here's the ONE thing you can focus on!
www.updogwellnessandfitness.com
Would love to hear your thoughts in the Strong Mama's and Macros Community!
Join the free challenge!
www.updogwellnessandfitness.com
This week I am sharing a Facebook live from the Strong Mama's and Macros community all about results! Take a listen and share what you're implementing in the community.
www.updogwellnessandfitness.com
Let's chat about alcohol and how it can be a part of your fat loss journey!
www.updogwellnessandfitness.com
Today we're chatting strategy for your healthiest, happiest summer!
Share with us in the Strong Mama's and Macros community!
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HEY!
Make sure you're registered for the Macros Made Easy Webinar THURSDAY MAY 27th at 7pm EST!
www.updogwellnessandfitness.com/webinar
And while you're at it, join us in the Strong Mama's and Macros community on Facebook!
Today we're chatting about the importance of protein and ways to get a little more in your diet.
Checkout www.updogwellnessandfitness.com for more ideas!
I hope you enjoyed this interview! Grab a copy of the chapter here!
As always, would love to hear your thoughts in the Strong Mama's and Macros Community!
You're not alone with your cravings!
This weeks episode covers my own journey and real life strategies to deal with stress and emotional eating.
Grab the Crush your Cravings guide at www.updogwellnessandfitness.com
This is an AWESOME CHAT with Alexandra Skinner Walsh. She took time out of her busy therapy practice to chat with me about mental health during pregnancy, postpartum and beyond.
I hope you find some comfort in this episode in knowing that you're not alone and reaching out for support isn't weak, it' really damn strong!
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This is the final episode in this mini series! Makes sure you check out all 4! www.updogwellnessandfitnes.com
Let us know in the group, what is your action item going to be?
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Today I am joined by Alison from Ignite Ur Wellness www.igniteurwellness.com
As a cancer survivor, she talks all about her shift into stress management and relief.
I'd love to hear what you're going to implement, join the community www.updogwellnessandfitness.com
Head to the Strong Mama' community for a sample plan and template!
www.updogwellnessandfitness.com
Today on Episode 30 I chat with Amanda of Neat-Dough.
Amanda gets vulnerable with us sharing a little about her 'dark years' and how she got to where she is today.
Have a listen and let us know what you think!
"My name is Amanda and as a mother of two young kids, I was looking for a screen-free activity that would challenge my own kids’ creativity, give them an outlet for their wild imaginations and encourage their development. The result....Neat-Dough!
Each Neat-Dough kit includes homemade play dough and embellishments to create different themed scenes - all packaged in a fun reusable box. The Neat-Dough itself is safe, soft and not as crumbly as other dough you may encounter. Plus, it lasts a really long time! Neat-Dough kits provide hours of fun over and over again."
Learn more about Neat-Dough at www.neat-dough.com
Join the community! www.updogwellnessandfitness.com
Super excited to share this content with you guys! Make sure you head over to www.updogwellnessandfitness.com to grab some resources to help you this new year!
What's your word for 2021? Join the Strong Mama's and Macros Community and let us know!
Let's talk about how to ENJOY those treats! www.updogwellnessandfitness.com Let's talk about your thoughts in the community!
Let's talk about some different diets you may be considering for 2021! Join the community www.updogwellnessandfitness.com
Join us today for all things gut health with Jamie of Infinite Me Health!
This is a fascinating conversation around gut health and raising strong children. Find out more about Jamie at https://www.infinitemehealth.com/
And make sure you join the Strong Mama's Community and share what you took away! www.updogwellnessandfitness.com
The is a replay from a Liftmas FB Live in the Strong Mama's and Macros community! Enjoy!
Today's episode is all about building healthy habits with Monica of Calibrate your Wellness!
www.calibrateyourwellness.com
Make sure you share your takeaways in the Strong Mama's & Macros Community! www.updogwellnessandfitness.com
Here's my favorite 'swaps' or additions to your nutrition!
Join the community www.updogweelnessandfitness.com
Talking about keeping your prepped food fresh, and what I keep in my kitchen for easy meal prep!
Join the community, let us know what's working for you!
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Today I am chatting with you about meal prep!
Grab my free guide for more strategies and tips!
www.updogwellnessandfitness.com/mealprep
Today's interview is with Lauren of Tiny Transitions.
Learn more about here and her sleep consulting services at www.tinytransitions.com/lauren
Today we're talking all about why you want to achieve your goal! Head to www.updogwellnessandfitness.com/5whys to download your guide.
Today we have a bite sized episode all about setting goals that realistically line up with the season you're in today.