Grace & Grit Podcast

Episode 369: Finish Strong: A midlife woman’s guide to thriving through the holi-daze. Nov 15, 2024

The final quarter of the year can be one of the toughest for women. Between juggling holiday responsibilities, striving to make the season magical for everyone else, and managing an already full plate, it’s all too easy for self-care to fall by the wayside. The result? Rolling into the new year feeling utterly depleted.

In this episode of the Grace & Grit podcast, I invite you to rethink what it truly means to finish the year strong. Together, we explore:

How to safeguard your self-care amidst the festivities.
The transformative power of boundaries (and why they’re a must-have nutrient this season).
Practical strategies to navigate the holidays without losing yourself in the process.

… and so much more!

If you’re ready to step into the new year feeling energized and grounded—not burned out—this episode is for you. And hey, let’s not keep the good stuff to ourselves! If this episode resonates, share it with the women in your life who could use a little extra support this season.

You can listen here: https://graceandgrit.com/podcast-369

MENTIONED IN THIS EPISODE

Thriving Through the Holi-DAZE Roadmap: https://graceandgrit.com/thrive

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⬇️ Tools to rock your second act.

✅ Start Here: https://graceandgrit.com/start-here/

✅ Listen to the Podcast: https://graceandgrit.com/podcast

✅ Weekly Bit of Grace & Grit: https://graceandgrit.com/rumbleandrise

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Episode 368: The Two-Step Formula for Midlife Health Mastery Sep 27, 2024

Early in my career, I believed that the key to improving my clients’ health—primarily midlife women—was to hyper-focus on diet and exercise. But as time passed, I realized this approach wasn’t delivering the lasting, meaningful results they truly deserved.

Over a decade later, I’ve come to understand how this narrow focus was underserving them, holding them back from achieving the deeper health (cell to soul) they truly craved.

In this episode, I’ll reveal the simple two-step formula I now use to help my clients elevate their health and well-being so they can live with greater power, purpose, and impact.

Have a listen and consider sharing it with the women in your life who would benefit from hearing the message.

You can listen here: https://graceandgrit.com/podcast-368

MENTIONED IN THIS EPISODE

The Gift of Self-Expression Masterclass: https://graceandgrit.com/programs/gift-of-self-expression/

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⬇️ Tools to rock your second act.

✅ Start Here: https://graceandgrit.com/start-here/

✅ Listen to the Podcast: https://graceandgrit.com/podcast

✅ Weekly Bit of Grace & Grit: https://graceandgrit.com/rumbleandrise

✅ ️Leave a Podcast Review: https://graceandgrit.com/podcastreview

✅ Rumble & Rise with Courtney: https://graceandgrit.com/readytorumble

✅ Subscribe on YouTube: https://graceandgrit.com/youtube-subscribe

✅ Visit us online: https://graceandgrit.com

Episode 367: Midlife, Menopause and the Brain w/ Dr. Sarah McKay Sep 13, 2024

I don’t know about you but I have a lot of questions about my brain at midlife. Questions like…

Why does behavior change feel so hard?
Why do so many midlife women rumble with anxiety and depression?
How can I better manage my mental stress?
What can I do now to help make my brain more resilient as I age?

So I reached out to Dr. Sarah McKay to help answer some of these questions, and she graciously agreed to join me for an interview.

You can listen here: https://graceandgrit.com/podcast-367

MENTIONED IN THIS EPISODE

Dr. Sarah McKay’s Website: https://drsarahmckay.com/

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Dr. Sarah McKay is a neuroscientist and science communicator who simplifies brain science for health and well-being, performance, and creativity. Sarah completed her MSc and PhD in neuroscience at Oxford University. After relocating to Australia and completing five years of postdoctoral research on spinal cord injury, Sarah hung up her lab coat to establish Think Brain, which offers online professional development training in applied neuroscience and brain health.

In 2019, Sarah hosted an episode of ABC Catalyst exploring brain health, biohacking, and longevity. Sarah’s first book, The Women's Brain Book: The neuroscience of health, hormones, and happiness was published in 2018 (with a second edition due 2025). Her second book Baby Brain: The surprising neuroscience of how pregnancy and motherhood sculpt our brains and change our minds (for the better), was published in 2023. She’s currently writing a third book on brain health for the iconic ‘For Dummies’ brand.

If you enjoy this episode please consider sharing it:)

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⬇️ Tools to rock your second act.

✅ Start Here: https://graceandgrit.com/start-here/

✅ Listen to the Podcast: https://graceandgrit.com/podcast

✅ Weekly Bit of Grace & Grit: https://graceandgrit.com/rumbleandrise

✅ ️Leave a Podcast Review: https://graceandgrit.com/podcastreview

✅ Rumble & Rise with Courtney: https://graceandgrit.com/readytorumble

✅ Subscribe on YouTube: https://graceandgrit.com/youtube-subscribe

✅ Visit us online: https://graceandgrit.com

Episode 366: 5 Insights From Midlife Solo Travel (and why you should try it) Aug 30, 2024

Spending time alone at midlife can feel like an impossible task amid so many responsibilities AND it is incredibly important if you want to cultivate a strong relationship with yourself.

Why? Because…

It is hard to know yourself if you don’t take time to be with yourself.

I think solo adventures can be a great way to reconnect with yourself, relieve stress, get clarity around decisions, fortify confidence and so much more.

In this episode, I share 5 insights I have had from my own solo travel with the hopes that it might inspire you to plan a little getaway with yourself.

You can listen here: https://graceandgrit.com/podcast-366

If this lands and you know a woman who might benefit from listening, pass it on!

MENTIONED IN THIS EPISODE

Base Camp: Back to Basics Challenge: https://graceandgrit.com/basecamp

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Episode 365: The Grief Journey: Midlife Challenges and Emotional Healing w/ Claire Schulz Bergman Aug 09, 2024

Midlife is a period marked by numerous opportunities to grieve. During this stage, we may face the deaths of loved ones, missed opportunities, and the realization of time passing.

We also find ourselves letting go of what no longer serves us, experiencing shifts in expectations, and navigating changes in our relationships with parents and children.

This episode delves into the multifaceted nature of grief in midlife and its profound impact on our emotional and mental well-being. Joining me for this conversation is therapist, grief counselor and woman of Grace & Grit, Claire Schulz Bergman.

You can listen here: https://graceandgrit.com/podcast-365

Have a listen. If you find it useful, pass it on.

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Episode 364: The Now Factor: Upgrade your health and happiness immediately with one simple step. Jul 26, 2024

In a world that seems to be spinning faster by the day and giving us more opportunities to consume information and overcomplicate our lives, it is all too easy to underestimate or forget the profound impact that simple measures can make on our health and happiness.

For example, learning how to pay attention to your life and be fully present can improve nearly every aspect of your well-being, from mental health to physical health to behavioral health.

In this episode, I cover:

The underestimated health costs of NOT being present in your life,
The “thieves of presence” in your life.
Simple strategies for refocusing and how it will amplify your health and happiness almost immediately.

You can listen here: https://graceandgrit.com/podcast-364

Have a listen. Share it with someone who could use the reminder.

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Episode 363: Seasonal Grace: Simple Summer Shifts to Amplify Health & Happiness Jul 12, 2024

Health and happiness should not be at odds in any season. That being said, I see many of my clients struggling to honor both health and happiness in the summer months because they feel that they either have to sacrifice self-care to enjoy the summer or sacrifice enjoying their summer to administer self-care. If that’s you, this episode was made for you.

In this short but sweet episode, I offer three simple but powerful shifts that will help you amplify both.

You can listen here: https://graceandgrit.com/podcast-363

Have a listen. If it lands, share it with someone who might need to hear the message.

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Episode 362: Menopause Unmasked w/ Dr. Mary Claire Haver Jun 21, 2024

Menopause, a major hormonal transition for women, has not gotten the attention it deserves… until now. Enter Dr. Mary Claire Haver, a board-certified ob-gyn, a certified Culinary Medicine Specialist in medicine nutrition, a Menopause Society Certified Practicioner and the founder of Mary Claire Wellness, a private medical practice that focuses on women in midlife.

Dr. Haver has taken the internet by storm with her advice for women on how to navigate the path through hormonal change with power, purpose, and facts—information that is long overdue.

If you are a woman or know a woman, Dr. Haver’s latest book, The New Menopause, is one to read because while menopause is inevitable, suffering through it is not.

In this interview, Dr. Haver generously shares:

Why she was compelled to write this book,
How to advocate for the care you deserve,
The three different stages of the menopause transition,
The cost of hormonal decline and how you can better support your body through it
The truth about HRT,

… and so much more!

You can listen here: https://graceandgrit.com/podcast-362

Have a listen, take it in, and if this lands for you, please share it far and wide so women can get the help that they need to make their second half the best half.

MENTIONED IN THIS EPISODE

The New Menopause Book The ‘Pause Life website

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Episode 361: Daring to Fail: Betting on yourself at midlife and beyond. Jun 07, 2024

The things in the hearts of my clients never cease to amaze and inspire me.

They want to travel, They want to shift careers, They want to deepen relationships (and maybe start some new ones), They want to create, They want to advocate for the causes they care about,

… and so many other things.

In other words, they have so much life to live and express.

AND…

Their biggest barrier to actually doing these things is, of course, themselves.

By midlife, we have had a lot of opportunities to develop…

Limiting beliefs about ourselves and our possibilities and habits to avoid discomfort rather than leaning into it.

In this episode of the Grace & Grit podcast, I help the listener explore “things worth failing for” regardless of age and how to do that in a way that feels a little less scary.

You can listen here: https://graceandgrit.com/podcast-361

If it lands, please share it with the other women in your life who might benefit from the message.

MENTIONED IN THIS EPISODE

Power-FULL Self-Talk Practice

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Episode 360: Chasing Dreams Not Exhaustion w/ Dr. Leigha Saunders May 24, 2024

Sleep is where so much of the magic that keeps us healthy takes place and there are so many reasons we struggle to get enough good quality sleep at midlife. Enter Dr. Leigha Saunders who specializes in helping women sleep better so they can spend more time on what matters to them MOST.

With over a decade of experience in women’s health, Leigha’s innovative approach to solving sleep struggles intertwines hormone health and nervous system regulation to focus on the deeper reasons so many of us lie awake at night. Leigha is on a mission to help women lead their lives from a place of alignment and authenticity during the day so they can go to bed feeling fulfilled to rest easy at night.

Tune into this episode for more on:

The fundamentals of getting deep sleep at midlife.
The inner work that is often required to heal chronic insomnia.
Tools to stop ruminating when you should be sleeping.

And so much more!

You can listen here.

MENTIONED IN THIS EPISODE

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Episode 359: Power-FULL Aging (Part 4): Express Yourself May 10, 2024

One of the most common things I coach midlife women on in my coaching practice is integrity pain, the very real discomfort that shows up mentally, emotionally and even physically, when we are not living as truly authentic and fully expressed humans.

There is no shortage of things that cause integrity pain, of course, but in this episode of the Grace & Grit podcast I challenge you to consider how suppression rather than expression may be causing YOU integrity pain.

Maybe you struggle to…

Speak up on matters that are important to you? Share your creative impulse for fear of being judged? Reinforce boundaries when boundaries have been violated?

Or maybe you suppress your truth in some other way that is causing you a lot of internal conflict.

Join me for this episode to dive deeper into ways we suppress our truth, and more importantly, how to STOP doing that so we can age more power-fully.

You can listen here: https://graceandgrit.com/podcast-359

MENTIONED IN THIS EPISODE

Women’s Health Reimagined FREE Live Masterclass: https://graceandgrit.com/reimagine

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Episode 358: Power-FULL Aging (Part 3): Supporting Biochemistry Apr 26, 2024

Losing hormones at midlife can make life challenging in so many ways AND…

There are a lot of things we can do to minimize suffering as we transition through pre and post-menopause, which is precisely what we are exploring on this episode of the Grace & Grit podcast.

My dear friend and functional diagnostic practitioner, Laini Gray, joins me to discuss:

What biochemistry is and why it matters to the quality of the aging process.
Some of the most notable biochemical shifts we experience at midlife.
What a shifting biochemical landscape is asking of us at midlife.
Simple (and cheap) strategies for supporting your biochemistry at midlife.

… and so much more!

You can listen here: https://graceandgrit.com/podcast-358

Have a listen and, if it lands, consider sharing it with another woman who might benefit from the message.

MENTIONED IN THIS EPISODE

Women’s Health Reimagined FREE Live Masterclass: https://graceandgrit.com/reimagine
Episode 356: Power-FULL Aging (Part 1): Embracing Change: https://graceandgrit.com/podcast-356/
Episode 357: Power-FULL Aging (Part 2): Rethinking Your Approach: https://graceandgrit.com/podcast-357/

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Episode 357: Power-FULL Aging (Part 2): Rethinking Your Approach Apr 12, 2024

Attention, ladies! It’s time to rethink our approach to health and wellness if we want to age power-fully.

Our bodies undergo profound changes as we cross the midlife threshold, with the departure of crucial hormones like estrogen and progesterone making us less resilient to stress.

Ignoring this reality makes the pursuit of powerful aging an uphill battle.

Join me in this episode of the Grace & Grit podcast, where I help you to consider:

The physiological shifts that demand our respect for a powerful aging journey.
The profound ways our health approaches unknowingly add to our stress levels.
Strategies to remain attuned to our overall stress load and leveraging this insight to inform our wellness strategies.

You can listen here: https://graceandgrit.com/podcast-357

MENTIONED IN THIS EPISODE

Episode 356: Power-FULL Aging (Part 1): Embracing Change: https://graceandgrit.com/podcast-356

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Episode 356: Power-FULL Aging (Part 1): Embracing Change Mar 29, 2024

Let’s face it—getting older isn’t a negotiable part of life. You’ve got some serious control over how that aging journey unfolds.

You could make it a bit of a downer, trudging through the years…

OR you could make it a power-filled experience. (let’s do that!)

Today’s episode marks the start of a 4-part series on Power-FULL Aging, and we’re digging into why change, especially during midlife, is an invitation to level up.

Whether you’re switching up your job, refreshing your relationships, or tweaking your health game, change can actually be an opportunity to step into your power and own it. So, let’s roll up our sleeves and uncover how to rock your second act!

You can listen here: https://graceandgrit.com/podcast-356

MENTIONED IN THIS EPISODE:

Emotional Wellness Essentials Masterclass: https://graceandgrit.com/masterclasses
Power-FULL Self-Talk Practice https://graceandgrit.com/selftalk

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Episode 355: Beyond the Surface: Deepening the relationship you have with your body. Mar 15, 2024

To say that most women I have coached over the years have “a complicated relationship with their bodies” would be a massive understatement. In fact, it is a rarity that I work with a woman who has a healthy relationship with her body.

What is a healthy relationship with the body? Well, that is precisely the topic of this week’s podcast episode.

In this episode, specifically, I cover:

Body beliefs and how they impact every dimension of your life.
How to edit the story you are telling yourself about your body.
Strategies for improving the relationship you have with your body.

… and so much more.

If you are a woman who would like to improve the relationship you have with your body, do not miss this episode!

You can listen here: https://graceandgrit.com/podcast-355

MENTIONED IN THIS EPISODE:

Body Image Journaling Prompts: https://graceandgrit.com/bodyimage

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Episode 354: Master Key: One skill that will transform every dimension of your life. Mar 01, 2024

I have been traveling in the health and wellness space for nearly 30 years (yep! I got my first job as a fitness trainer when I was 18, and I just celebrated my 47th birthday).

The wellness industry is the ONLY field I have ever worked in, AND I am fairly certain this industry would not even exist if more professionals were teaching the REAL work of behavior change.

You can buy an endless supply of programs promising to change your life, but at the end of the day, there is really only 1 skill you need to do that.

I call it the master key, and it is the very thing I do a deep dive into in this episode of the podcast:)

You can listen here: https://graceandgrit.com/podcast-354/

MENTIONED IN THIS EPISODE:

The Art of Self-Coaching: https://graceandgrit.com/masterclasses

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Episode 353: Unlocking the Power of Nervous System Regulation at Midlife w/ Irene Lyon Feb 16, 2024

She’s Baaaacck…

Nervous system expert Irene Lyon that is.

If you have been a long-time listener of the Grace & Grit podcast, you are probably familiar with Irene Lyon. She does the MASSIVELY important work of helping people to better understand how their nervous system works AND develop skills that allow them to more easily regulate their nervous systems.

I repeatedly invite Irene back to the show because while I teach a lot of skills to my own clients to help them better manage stress, Irene teaches a layer of work that I consider to be foundational to creating any kind of meaningful behavior change.

Twice a year, Irene opens the doors to her 12-week SmartBody SmartMind program, for which I am a proud affiliate because not only has this program influenced my own life in profound ways, but I see it helping the women in my community in profound ways.

This conversation was actually an Instagram Live interview that I recently did with Irene and decided to repurpose it as a podcast episode so more people could listen to it.

In this episode, we cover…

How a dysregulated nervous system makes midlife so much harder than it needs to be.
Why the nervous system regulation is such a brilliant place to begin if you want to improve your health.
What the nervous system actually is and how it gets dysregulated.
How to find qualified nervous system professionals.
What makes SmartBody SmartMind different from a lot of programs out there.

… and so much more!

You can listen here: https://graceandgrit.com/podcast-353

MENTIONED IN THIS EPISODE

SmartBody SmartMind™: https://graceandgrit.com/sbsm
FREE Healing Trauma Video Series: https://graceandgrit.com/healingtrauma
21-Day Nervous System Tune-Up: https://graceandgrit.com/21days

Episode 352: Rising Strong: The Power of Reorienting at Midlife Feb 02, 2024

The years between 40-65 can be wildly disorienting. Not only are midlife women dealing with a changing hormonal landscape but the landscape of life is changing dramatically, as well.

In essence, there are a lot of “microstressors” at play in this phase of life that can add up to some serious breakdown mentally, physically and emotionally if one does not learn skills that can help unpack some of this stress.

In this episode of the Grace & Grit podcast, I invite you to consider the toll that “microstressors” are taking on your life and, more importantly, I introduce two key skillsets that can go a long way in helping you convert microstress into macro-resilience.

Have a listen. I hope it helps you rise strong:)

You can listen here: https://graceandgrit.com/podcast-352

MENTIONED IN THIS EPISODE:

Strategic Decision Making and Effective Time Mastery Masterclass: https://graceandgrit.com/masterclasses

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Episode 351: Dreams Interrupted: Exploring the Sleep Dilemmas of Midlife w/ Laini Gray Jan 19, 2024

If there were only 1 lifestyle change a client could make to improve her health and well-being, I would focus on sleep.

Why? Because sleep is where the magic of health takes place.

While we sleep, our brains cache out, our systems detox, our hormones recalibrate, our tissues repair, and our immune system is fortified.

AND… sleep can be really freaking difficult when you are in the perimenopausal or postmenopausal years. In fact, this is a topic I seem to spend A LOT of time coaching around.

While I have done many episodes on sleep in the past, this is a topic we simply can not revisit enough. So today, I am joined by my dear friend and health detective, Laini Gray.

I invited Laini back to the show because:

We always have great conversations.
She has an incredible way of simplifying complex topics like biochemistry – which plays a huge role in our ability to get quality, especially later in life.

So, if you could use a few pointers on getting better sleep – this episode is for you.

You can listen here: https://graceandgrit.com/podcast-351/

MENTIONED IN THIS EPISODE:

Castor Oil Pack: https://bit.ly/3RM6hx4

Order your own CGM: https://join.theiahealth.ai/c/gray-star-health

Learn more about Laini: https://graystarhealth.com/

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Episode 350: Defying Defaults: Life on Purpose Jan 05, 2024

Are you living your life by default or by design? Relatively or proactively?

Your answer carries significant consequences for your overall well-being and happiness.

Reactions have a place, certainly. What an awesome thing it is that the human brain can react in ways that help us improve our lives, sometimes even save our lives.

That being said, the human brain can just as easily react in ways that hurt us.

How the human brain reacts largely depends on our practices, which is why you must stay awake to your practices if you want to live a vibrant life. Even more importantly, you must CHOOSE your practices intentionally.

Join me on this episode of the Grace & Grit podcast, where I encourage you to break free from default patterns that stifle your potential, and instead, actively cultivate practices that expand your possibilities.

You can listen here: https://graceandgrit.com/podcast-350

MENTIONED IN THIS EPISODE:

Power Up: Direction & Drive Reconsidered Masterclass: https://graceandgrit.com/masterclasses

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Episode 349: Year in Review: Noteworthy Lessons Gifted by 2023 Dec 15, 2023

Pausing to look back at the road you have traveled… this day, this week, this year… is such a power-filled practice.

Why?

Because it shows you how you have been showing up in your life and how you might want to navigate the journey forward a little differently.

In this episode of the Grace & Grit Podcast, I share with you 5 of my biggest takeaways from the past year and how I am using that to propel my life forward in 2024.

Have a listen and, if it helps you in some small (or big) way, consider sharing it.

You can listen here: https://graceandgrit.com/podcast-349

MENTIONED IN THIS EPISODE:

Leave a Review for the Grace & Grit Podcast: https://graceandgrit.com/podcastreview

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Episode 348: Boundaries for Breakthroughs: The Upside of Self-Imposed Limits Dec 01, 2023

Self-imposed limitations aren’t always a bad thing. Establishing limits for yourself can actually be a kindness; a form of self-respect and even self-care.

This episode of the Grace & Grit podcast explores:

The dark and bright side to self-imposed limitations.
Why you owe it to yourself to set limits on how you spend resources like time, energy and mental bandwidth.
Constraint as a form of self-respect and even self-love.
How to say “no” in a world that is begging you to say “yes” to everything.

… and so much more.

If you are someone who is constantly saying that you never have time to do the things you want to be doing or you are struggling to create the level of health and happiness you truly crave. Do not miss this episode.

You can listen here: https://graceandgrit.com/podcast-348

MENTIONED IN THIS EPISODE:

Rumble & Rise Holiday Sale: https://graceandgrit.com/holidaysale

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Episode 347: Breaking the Mold: Reconsidering Holiday Norms to Protect Your Health Nov 17, 2023

“Shoulding” all over yourself is never good for your mental and emotional health and the holiday season is ripe with expectations around how you “should” be spending them. So, this episode of the Grace & Grit podcast invites you to consider how you want to spend the holiday season this year even though what you discover may go against the grain of tradition and family expectations.

Topics explored in this episode include:

Extending yourself the grace of making decisions that protect your well-being even when it means disappointing others.
Acknowledging that joy comes in many forms and that you are the only person who really knows what will bring you true joy this holiday season,
Owning the fact that how you finish the year is how you will start the year, regardless of your intentions to start fresh come January 1.

Have a listen. If it helps, consider sharing it with a woman who is trying to “should” her way through the season.

You can listen here: https://graceandgrit.com/podcast-347

MENTIONED IN THIS EPISODE:

Leave a Review for the Grace & Grit Podcast: https://graceandgrit.com/podcastreview

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Episode 346: Navigating the Ecosystem of Midlife Well-Being Nov 03, 2023

Years ago I watched a documentary called Biggest Little Farm, which tracked the rumbles and rises of a couple who purchased a desolate farm in California and restored it to a thriving ecosystem. The film was such a powerful reminder that nature does not heal by focusing on one thing, but rather by tending to the wellness of MANY things.

Midlife wellness is an ecosystem of sorts too, composed of a multitude of ever-changing layers. It is not enough to address one part of this ecosystem to heal. You have to give attention to all the layers, which can feel oh-so-daunting.

So where does one begin?

Listen to this week’s episode of the Grace & Grit podcast to find out.

You can listen here: https://graceandgrit.com/podcast-346

MENTIONED IN THIS EPISODE

The Consistency Code Crash Course - 5-Day Event, begins Nov. 6, 2023 (FREE for a limited time!) Sign up here: https://graceandgrit.com/crashcourse

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Episode 345: Behind the Scenes: Insights from the Inaugural Grace & Grit Retreat Oct 20, 2023

Truth be told, I was super resistant to hosting a retreat for my clients despite the many requests I had received to organize one over the years.

I am SO glad I relented and, in this week’s episode of the Grace & Grit Podcast, I share some of the biggest revelations that came from bringing 16 clients together for 4 days on a 3000-acre ranch here in Montana.

More specifically, in this episode, I share:

Why it took me 20 years to finally say YES to hosting a retreat,
How I knew it was finally time,
The biggest lessons I learned,

… and so much more.

You may have ZERO interest in hosting retreats, but this podcast just might inspire you to go after the things that you have had on your heart to create but haven’t yet made time for.

You can listen here: https://graceandgrit.com/podcast-345

MENTIONED IN THIS EPISODE

The Consistency Code Crash Course - 5-Day Event, begins Nov. 6, 2023 (FREE for a limited time!): https://graceandgrit.com/crashcourse

Grace & Grit Retreat: https://graceandgrit.com/retreat

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Looking for more Grace & Grit? Visit https://graceandgrit.com/

Episode 344: Proactive Living: Strategies to Tame Emotional Reactivity Oct 06, 2023

Constantly reacting to your emotional landscape can create a lot of unintended damage in your life. AND… if you have spent a lifetime allowing your emotions to run wild, it can be oh-so-hard to NOT react.

In this episode of the Grace & Grit podcast, I introduce one of the most powerful exercises I have ever learned to manage my own emotional landscape when I am feeling particularly reactive. I have taught this simple practice to hundreds of clients over the years and it has been equally as powerful for them.

So, if you are ready to start using your emotions to help your life rather than allow them to create unintended damage, this podcast episode is for you.

You can listen here: https://graceandgrit.com/podcast-344

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Episode 343: Midlife Transitions: Navigating the space in between. Sep 22, 2023

In the realm of midlife, we encounter a myriad of transitions. These shifts encompass changes in careers, relationships, living environments, and even our own biology. They present the midlife woman with a unique opportunity to engage in a powerful dance with transformation.

In this captivating episode of the Grace & Grit podcast, we unravel the profound potential concealed within the liminal space of midlife. More than just acknowledging its existence, we equip our listeners with invaluable strategies to navigate this “inbetween” phase with finesse and grace.

During this episode, you can expect to discover:

The universal experiences that accompany the winds of change in midlife.
The empowering choice to actively shape your purpose rather than passively waiting for it to discover you.
The revelation that sometimes we may unwittingly divert our focus towards our bodies, masking the real issues at hand.
A treasure trove of practical steps to fortify your resilience and embrace the transformative journey with open arms.

Tune in to this episode; it’s here to illuminate your path through midlife transitions with wisdom and insight. We’re here to support you on this transformative journey. Stay tuned, and let’s embark on this journey of self-discovery and growth together!

You can listen here: https://graceandgrit.com/podcast-343

MENTIONED IN THIS EPISODE

Woman Reignited Power Pak: https://graceandgrit.com/womanreignited

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Episode 342: Woman Reignited: Restore Your Personal Power In 24 Hours (or less!) Sep 08, 2023

If your confidence is feeling flatter than a pancake on a Sunday morning, DO NOT miss this podcast episode.

I work with women every day who are feeling a bit (or very) stagnant in their lives, so I teach them (or sometimes reteach them) 4 key practices to reignite their personal power (aka confidence).

Even better, I have created a companion guide that walks you through each practice so you can reignite your own confidence in 24 hours or less. (Check out the podcast so you can find out how to get it delivered to your inbox for FREE.)

I call these practices the Power Pak and today I am sharing them with you!

In this episode, specifically, I will teach you:

How to refocus on what truly matters to you, so you can ditch everything that isn’t that!
How to make decisions FAST that align with your priorities, so you can stop wasting time being ruled by overwhelm.
How to design a plan for your day that you will actually be excited to show up for to execute.
The single most important practice for reigniting and maintaining your confidence to go after what you really want.

These are the 4 skills I use daily to help clients pivot from feeling riddled with self-doubt and overwhelm to feeling clear and confident.

If you implement the tools, I am sure it will help you to do the same!

You can listen here: https://graceandgrit.com/podcast-342/

MENTIONED IN THIS EPISODE

Woman Reignited Power Pak: https://graceandgrit.com/womanreignited

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Episode 341: The Interplay Between Nervous System Health & Exercise: A conversation w/ Irene Lyon Aug 25, 2023

The state of your nervous system is a very big deal. Why?

Because your nervous system governs literally every system in the human body and massively influences how you show up in the world.

More conversations around nervous system health are being had thanks to people like Irene Lyon, my guest in this week’s episode of the Grace & Grit podcast.

Irene and I have talked extensively on this show about the workings of the nervous system and even the impact nervous system regulation has on our ability to create long-term behavior change.

In this episode, we are taking a slightly different approach to the conversation of nervous system healing by exploring the interplay between nervous system health and exercise.

More specifically, in this episode we explore…

How nervous system regulation impacts our capacity to exercise,
How exercise influences nervous system regulation,
What the state of your “tissues” might be telling you about nervous system issues,
Practical steps for honoring nervous system health as you engage with exercise,
Why we can experience “emotional releases” as we exercise,

… and so much more.

You can listen here: https://graceandgrit.com/podcast-341

MENTIONED IN THIS EPISODE

SmartBody SmartMind™ https://graceandgrit.com/smartbodysmartmind

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It's time to make MIDLIFE Magic. Grab your Midlife Magic Quickstart Guide here https://graceandgrit.com/midlifemagic

Looking for more Grace & Grit? Visit https://graceandgrit.com/

Episode 340: Summer Remix Series: When “Loving Yourself” Feels Impossible Aug 18, 2023

This episode is part of the Grace & Grit Summer Remix Series which started with episode 330. This series will reintroduce episodes that have previously been published as reminders that self-development is not a one-and-done job but rather an ongoing practice. Enjoy!

Some health coaches heavily focus on nutrition, others on fitness, and others on mindfulness.

While the work that I do as a coach addresses all of these things in depth, the thing I am MOST passionate about teaching clients is self-leadership, because, without it, nothing else will stick for very long.

In this episode of the Grace & Grit Podcast, I introduce what I believe to be the 6 pillars of powerful self-leadership, how self-leadership impacts your ability to take care of yourself and I do a deep dive into the most essential of these pillars: self-respect.

This is perhaps, one of my favorite topics to date on the podcast because it is the bedrock of the work that I do as a coach.

Have a listen. Share your thoughts. And if you love it, please consider sharing it with a woman you believe could benefit from listening too!

You can listen here: https://graceandgrit.com/podcast-340

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Are you loving the Grace & Grit Podcast? Leave a Review: https://graceandgrit.com/podcastreview

It's time to make MIDLIFE Magic. Grab your Midlife Magic Quickstart Guide here https://graceandgrit.com/midlifemagic

Looking for more Grace & Grit? Visit https://graceandgrit.com/

Episode 339: Summer Remix Series: The Call to Own Your Worth Aug 11, 2023

This episode is part of the Grace & Grit Summer Remix Series which started with episode 330. This series will reintroduce episodes that have previously been published as reminders that self-development is not a one-and-done job but rather an ongoing practice. Enjoy!

Most women I work with have spent a lifetime trying to prove or earn their worth, but worthiness is not something you need to hustle for.

Worthiness is baked into your humanity.

That being said, worth does need to be acknowledged… BY YOU because if you don’t think you are worthy of time and attention, you won’t show up to do the things you are being called to do.

In this episode, I talk about why it is so important to answer the call to own your worth.

I hope you love it and, even more importantly, I hope it helps.

You can listen here: https://graceandgrit.com/podcast-339

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Are you loving the Grace & Grit Podcast? Leave a Review: https://graceandgrit.com/podcastreview

It's time to make MIDLIFE Magic. Grab your Midlife Magic Quickstart Guide here https://graceandgrit.com/midlifemagic

Looking for more Grace & Grit? Visit https://graceandgrit.com/

Episode 338: Summer Remix Series: Renovating Your Life to Support Your Health Aug 04, 2023

This episode is part of the Grace & Grit Summer Remix Series which started with episode 330. This series will reintroduce episodes that have previously been published as reminders that self-development is not a one-and-done job but rather an ongoing practice. Enjoy!

I call the years between 40 and 60 the renovation years.

Why?

Because of shifting hormones combined with balancing more responsibilities than ever, we are really presented with an opportunity at this age and stage of life to take stock of our total stress load and make some hard choices in how to better manage that.

In this episode of the Grace & Grit Podcast, I share the advice that I believe women in our age bracket need to hear (far beyond cookie-cutter diet and exercise recommendations).

Have a listen and share with a woman who you feel could benefit from listening.

You can listen here: https://graceandgrit.com/podcast-338

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Are you loving the Grace & Grit Podcast? Leave a Review: https://graceandgrit.com/podcastreview

It's time to make MIDLIFE Magic. Grab your Midlife Magic Quickstart Guide here https://graceandgrit.com/midlifemagic

Looking for more Grace & Grit? Visit https://graceandgrit.com/

Episode 337: Summer Remix Series: The Stress Habit Jul 28, 2023

This episode is part of the Grace & Grit Summer Remix Series which started with episode 330. This series will reintroduce episodes that have previously been published as reminders that self-development is not a one-and-done job but rather an ongoing practice. Enjoy!

A lot of women I consult with, who are frustrated with their state of health, often say to me that they don’t feel all that stressed.

Which, if you really think about it, isn’t all that surprising considering we have normalized living in a constant state of stress.

Stress is absolutely a part of life, but we get ourselves into a heap of trouble when we make stress a WAY of life.

In this episode, we explore what it takes to have a healthy relationship with stress.

You can listen here: https://graceandgrit.com/podcast-337

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Are you loving the Grace & Grit Podcast? Leave a Review: https://graceandgrit.com/podcastreview

It's time to make MIDLIFE Magic. Grab your Midlife Magic Quickstart Guide here https://graceandgrit.com/midlifemagic

Looking for more Grace & Grit? Visit https://graceandgrit.com/

Episode 336: Summer Remix Series: 6 Thoughts Preventing You From Making Progress Jul 21, 2023

This episode is part of the Grace & Grit Summer Remix Series which started with episode 330. This series will reintroduce episodes that have previously been published as reminders that self-development is not a one-and-done job but rather an ongoing practice. Enjoy!

Health does not grow in negligent, hostile or toxic places, which the mind can certainly become without proper attention and direction.

If you aren’t exerting consistent daily effort to keep your mindset in a place that promotes grace, resilience, and perseverance any goals you achieve will be very short-lived.

Managing the mind is single-handedly the most powerful thing a woman could do to improve her health AND it is the most lacking element in most health and wellness programs.

In this episode of the Grace & Grit podcast, I share with you six of the most common thoughts that prevent women from reaching the level of health she truly craves.

You can listen here: https://graceandgrit.com/podcast-336

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Are you loving the Grace & Grit Podcast? Leave a Review: https://graceandgrit.com/podcastreview

It's time to make MIDLIFE Magic. Grab your Midlife Magic Quickstart Guide here https://graceandgrit.com/midlifemagic

Looking for more Grace & Grit? Visit https://graceandgrit.com/

Episode 335: Summer Remix Series: The Dynamic Nature of Health Jul 14, 2023

This episode is part of the Grace & Grit Summer Remix Series which started with episode 330. This series will reintroduce episodes that have previously been published as reminders that self-development is not a one-and-done job but rather an ongoing practice. Enjoy!

You are a dynamic thing, constantly evolving and forever changing. Which means…

Your health is dynamic too.

Yet we often refer to health as if it is a binary thing.

As if we either have it or we don’t.

I would argue that all humans are healthy in some ways and rumbling with dis-ease in others.

In this episode of the Grace & Grit Podcast, I explore the dynamic nature of health and the real strategies that will honor the multidimensional and dynamic nature of your health throughout your lifetime.

You can listen here: https://graceandgrit.com/podcast-335

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It's time to make MIDLIFE Magic. Grab your Midlife Magic Quickstart Guide here https://graceandgrit.com/midlifemagic

Looking for more Grace & Grit? Visit https://graceandgrit.com/

Episode 334: Summer Remix Series: Self-care is really just basecamp. Jul 07, 2023

This episode is part of the Grace & Grit Summer Remix Series which started with episode 330. This series will reintroduce episodes that have previously been published as reminders that self-development is not a one-and-done job but rather an ongoing practice. Enjoy!

YOU are an incredibly unique human expression.

YOU are here to cause, contribute and inspire things in the world in a way that only you can.

And…

It is really freaking hard to be a fully expressed human doing the work she feels called to do in the world when you are living in a constant state of illness, reactivity, frustration, and self-doubt.

Self-care isn’t about fitting into your skinny jeans and feeling Instagram-worthy on your beach vacation. Self-care is what allows you to show up as your most vibrant self so you can do the most important work of your life. It’s the basecamp for the mountain you are really here to summit.

So in this episode of the Grace & Grit Podcast, I explore the basic measure that makes a massive impact on fortifying your chemistry, so you are in the best condition for whatever it is you decide to make this lifetime about.

You can listen here: https://graceandgrit.com/podcast-334

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Ready to Rumble? Join me in the Rumble & Rise Arena at https://graceandgrit.com/readytorumble

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Are you loving the Grace & Grit Podcast? Leave a Review: https://graceandgrit.com/podcastreview

It's time to make MIDLIFE Magic. Grab your Midlife Magic Quickstart Guide here https://graceandgrit.com/midlifemagic

Looking for more Grace & Grit? Visit https://graceandgrit.com/

Episode 333: Summer Remix Series: Menopause: A time to level up not fade out w/ Dr. Stacy Sims Jun 30, 2023

This episode is part of the Grace & Grit Summer Remix Series which started with episode 330. This series will reintroduce episodes that have previously been published as reminders that self-development is not a one-and-done job but rather an ongoing practice. Enjoy!

LET'S FACE IT THE YEARS SURROUNDING MENOPAUSE CAN BE ROUGH.

Stress is elevating, hormones are declining and our body is starting to do things we are struggling to understand.

As tempting as it may be, it is NOT time to fade into the background, it is time to level up.

Enter, my guest today Dr. Stacy Sims.

Stacy is a forward-thinking international exercise physiologist and nutrition scientist who aims to revolutionize exercise nutrition and performance, especially for women.

Her latest book, Next Level, breaks down the underlying causes of menopause and, more importantly, arms you with advice from the latest and greatest research on what to do about it. And she graciously shares some powerful takeaways from that book in this episode.

You can listen here: https://graceandgrit.com/podcast-333

MENTIONED IN THIS EPISODE:

Visit Website: https://www.drstacysims.com/

Next Level Book: https://www.penguinrandomhouse.com/books/667685/next-level-by-stacy-t-sims-phd-with-selene-yeager/

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Are you loving the Grace & Grit Podcast? Leave a Review: https://graceandgrit.com/podcastreview

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Looking for more Grace & Grit? Visit https://graceandgrit.com/

Episode 332: Summer Remix Series: The Intro & Outro of Your Day Jun 23, 2023

This episode is part of the Grace & Grit Summer Remix Series which started with episode 330. This series will reintroduce episodes that have previously been published as reminders that self-development is not a one-and-done job but rather an ongoing practice. Enjoy!

It is downright impossible to create new possibilities for your life if you are living in reaction mode.

After all, your reactions are a byproduct of what you have been practicing. So, if you want to generate new outcomes, you have to practice new things, which means getting very intentional about how you live your days.

In this week’s episode of the Grace & Grit Podcast, I discuss one of the most important foundational elements of doing just that.

You can listen here: https://graceandgrit.com/podcast-332

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It's time to make MIDLIFE Magic. Grab your Midlife Magic Quickstart Guide here https://graceandgrit.com/midlifemagic

Looking for more Grace & Grit? Visit https://graceandgrit.com/

Episode 331: Summer Remix Series: How to enjoy your summer AND rock your health. Jun 16, 2023

This episode is part of the Grace & Grit Summer Remix Series which started with episode 330. This series will reintroduce episodes that have previously been published as reminders that self-development is not a one-and-done job but rather an ongoing practice. Enjoy!

Summer has arrived here in North America and with it comes travel, barbecues, camping trips, and opportunity to disrupt our everyday routines. And saying YES to these things can be so incredibly beneficial to your health.

A lot of women this time of year feel they can say YES to the invitation that is summer OR stay the course with their health goals.

I want to offer that you can do BOTH and, in this episode of the Grace & Grit podcast, I am going to share with you exactly how to make the most of your summer AND roll into September without feeling like you are “starting over”.

Have a listen and share it with the women in your life who might benefit from it too:)

You can listen here: https://graceandgrit.com/podcast-331

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Episode 330: Summer Remix Series: Knowing When to Push and When to Pause Jun 09, 2023

The older I get, the more acutely aware I am of the value of pausing to be able to maintain the pushing and in dedication to that knowing, I am extending myself the grace of pausing the production of new episodes of the Grace & Grit Podcast until the fall.

I can’t believe it but we have produced 330 episodes of content over the past several years AND to continue to produce the level of content you deserve, I am taking a short break.

The beauty of this, aside from rejuvenating my creative juices, is that it gives YOU the opportunity to revisit key concepts from the show. And to encourage you to do just that we are launching a Grace & Grit Summer Remix Series. This series will reintroduce episodes that have previously been published as reminders that self-development is not a one-and-done job but rather an ongoing practice.

Today’s episode launches us into this series with a very fitting subject: Knowing When to Push & When to Pause.

You can listen here: https://graceandgrit.com/podcast-330

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It's time to make MIDLIFE Magic. Grab your Midlife Magic Quickstart Guide here https://graceandgrit.com/midlifemagic

Looking for more Grace & Grit? Visit https://graceandgrit.com/

Episode 329: REAL Midlife Magic: Stories from the inside. May 26, 2023

3 years ago I decided to run an experiment in my business. I started a community called Rumble & Rise where the primary focus would be to help women develop self-leadership skills so could fortify their self-trust, improve their well-being and go after the things on their heart.

It was an ambitious endeavor and I had NO idea how it would turn out, but I was so frustrated by what was being sold to women as a path to live happier and healthier lives, that I decided my experiment was worth failing for.

But it didn’t fail. It blossomed. It morphed into something I never could have predicted and on this episode of the Grace & Grit podcast, I am joined by several women who were daring enough to say YES to my little experiment and what they have gained from doing so.

Have a listen. I hope it inspires you to run your own experiments:)

You can listen here: https://graceandgrit.com/podcast-329

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MENTIONED IN THIS EPISODE

Rumble & Rise Membership Community: https://graceandgrit.com/readytorumble/

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It's time to make MIDLIFE Magic. Grab your Midlife Magic Quickstart Guide here https://graceandgrit.com/midlifemagic

Looking for more Grace & Grit? Visit https://graceandgrit.com/

Episode 328: Health in the Face of Dis-ease w/ Claire Schulz Bergman May 19, 2023

I have long taught that health isn’t necessarily the absence of dis-ease but how we show up in the face of it. Why?

Because life is FULL of dis-ease. Sometimes dis-ease comes in the form of relationship challenges, financial hardship, the loss of loved ones etc. And sometimes it looks like a diagnosis you never could have seen coming.

My client, dear friend and guest on today’s podcast, Claire Schulz Bergman, shares her experience of being diagnosed with ALS at 52 years young and how she is still pursuing health in the face of it.

In this interview, Claire generously shares:

The road that lead to her ALS diagnosis,
How her personal development work prior to the diagnosis is helping her now,
How she is coping with uncertainty,
Why she decided hard how she wants to be in the face of this diagnosis,

… and so much more.

If you or someone you love has been handed an unexpected hardship as of late, listen to this episode! I think you will be glad you did.

You can listen here: https://graceandgrit.com/podcast-328

MENTIONED IN THIS EPISODE

Claire’s ALS Fundraiser: https://donate.mn.als.org/team/495344

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The Consistency Code Crash Course starts Monday, May 22nd. Learn more and register here: https://graceandgrit.com/crashcourse

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Episode 327: Simplify to Amplify: Why less is more along the path to change. May 12, 2023

There is a lot of noise “out there” trying to convince you that you need complex measures to improve your health and well-being, but what I have found to be true time and time again throughout my coaching career is that consistency with basic measures can revolutionize a person’s life.

So why don’t we embrace simplicity along the path to change?

Well, because we struggle with the consistency part and then convince ourselves that simple measures don’t work. Gah!

In this episode of the Grace & Grit Podcast, I advocate for the “less is more” route to behavior change and share a 4 step process for making that consistency part a sure thing:)

You can listen here: https://graceandgrit.com/podcast-327

MENTIONED IN THIS EPISODE

The Consistency Code Crash Course: https://graceandgrit.com/crashcourse

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Are you loving the Grace & Grit Podcast? Leave a Review: https://graceandgrit.com/podcastreview

Ready to Rumble? Join me in the Rumble & Rise Arena at https://graceandgrit.com/readytorumble

Looking for more Grace & Grit? Visit https://graceandgrit.com/

Episode 326: Breathing As a Movement Skill w/ Julie Angel May 05, 2023

When most people think about movement training they don’t necessarily think about training their breath patterns, but my guest on this episode of the Grace & Grit podcast, Julie Angel, will have you convinced that breath is indeed a movement skill that everyone can benefit from.

Julie Angel is a multi-passionate movement, breathwork and parkour coach, artist, award winning filmmaker and author. In this episode we explore:

The benefits of restoring functional breathing patterns,
Why you want light, slow and deep breath,
Why starting and finishing any movement training with breath is so beneficial,
The connection of breathwork to stress and resilience, …and so much more!

You can listen here: https://graceandgrit.com/podcast-326

Mentioned In This Podcast

BOLT Score – A score of 25 is functional, 40 is optimal, below 10 is an area where someone’s life can experience massive change from restoring functional breathing patterns.
Maximum Breathlessness Test – A score of 60 is functional – 80 is optimal if you’re athletic.
Exercise 1 Warm up small breath holds (2.5 mins).
Exercise 2a Breathe light to breathe right (4 mins).
MOVE MORE – Free Intro Mini Course

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The Consistency Crash Course is running from May 22nd to May 26th. Sign up now: https://graceandgrit.com/crashcourse/

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Are you loving the Grace & Grit Podcast? Leave a Review: https://graceandgrit.com/podcastreview

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Looking for more Grace & Grit? Visit https://graceandgrit.com/

Episode 325: Breaking Free From Comfort Culture Apr 28, 2023

Modern day life affords us a LOT of comfort. Too much comfort, I will argue in this week’s Grace & Grit podcast episode.

Comfort is costing us a lot in terms of our health and well-being, so in this episode we explore:

Pursuing discomfort on purpose,
The connection between discomfort and longevity,
Grit as a vital nutrient for health & well-being,

… and so much more.

You can listen here: https://graceandgrit.com/podcast-325

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The Consistency Crash Course is running from May 22nd to May 26th. Sign up now: https://graceandgrit.com/crashcourse/

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Episode 324: Navigating Hormonal Changes in Midlife w/Laini Gray Apr 21, 2023

“Test don’t guess” is a phrase you will often hear coming from the lips of my podcast guest today, Laini Gray.

Laini is a functional diagnostic practitioner and wellness coach who specializes in helping women understand the root causes of dis-ease at midlife.

Let’s face it, ladies there is a lot that happens on a chemical level (hello hormones) at midlife that demands a different level of self-care if we want to rock our second act.

In this interview Laini helps us better understand:

What functional diagnostic testing actually is, How functional diagnostic testing can useful to women at midlife, How to navigate the sea of testing options, Hormone replacement pros and cons, How stress management needs shift at midlife,

… and so much more!

If you are a midlife women who is rumbling with understanding the needs of your body in this new season of life, and/or you know of a woman who is, do not miss this episode.

You can listen here: https://graceandgrit.com/podcast-324

Mentioned In This Podcast

Top Recommended Lab Tests For Women at Midlife

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It's time to make MIDLIFE Magic. Grab your Midlife Magic Quickstart Guide here https://graceandgrit.com/midlifemagic

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Episode 323: Loneliness at Midlife: Strategies for Finding or Reconnecting w/ Community Apr 14, 2023

I recently sent out an email to my subscribers asking them to tell share with me the #1 thing standing in the way of them putting their best years ahead of them. The answers were wide and varied, but there were a lot of common threads.

One of those threads, in particular, broke my heart and inspired this podcast episode… feeling alone, isolated, or a lack of connection.

There are SO MANY reasons you may be feeling disconnected from other humans at midlife AND it’s really important that we remedy this because loneliness can impact your mortality as much as smoking 15 cigarettes a day. Say what??!!

In this episode of the Grace & Grit podcast, we explore the value (cell to soul) of human connection and how you can deepen the current relationships in your life and ignite some new ones too!

You can listen here: https://graceandgrit.com/podcast-323

MENTIONED IN THIS EPISODE

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Episode 322: The Ultimate Power Wound Mar 31, 2023

I spend a LOT of time coaching around the topic of personal power because owning, generating, protecting, and expressing power is so necessary for healing… mentally, physically, and emotionally.

And, while many things rob us of our personal power and cause what I refer to as a power wound, in this episode, I do a deep dive into the ultimate power wound and what you can do about it.

If you feel powerless in your life or are playing small in any way, do not miss this episode.

You can listen here: https://graceandgrit.com/podcast-322

Mentioned In This Podcast

Study It w/ Grace & Grit Book Club

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Episode 321: Building “Atomic Habits” w/ Claire Schulz Bergman Mar 24, 2023

If you have spent even an ounce of time researching “how to change habits”, you have likely bumped into the book Atomic Habits by James Clear. Well… Grace & Grit is hosting its very first book club called, Study It w/ Grace & Grit, and Atomic Habits will be the first book we study.

Claire Schulz Bergman, an avid athlete, wellness professional and therapist will be facilitating this book club so I have invited her to the Grace & Grit podcast to have a conversation about her personal journey with behavior change and some of the key principles she will be diving into with book club participants from Atomic Habits.

Regardless, of whether you are interested in joining the book club or not, this is a podcast you won’t want to miss. So many great reminders and insights in this one!

You can listen here: https://graceandgrit.com/podcast-321

Mentioned In This Podcast

Study It w/ Grace & Grit Book Club
Atomic Habits by James Clear

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Episode 320: The Power of Letting Go Mar 17, 2023

It is really hard to rise to the occasion of your life when you are constantly weighed down by things that no longer serve you (and maybe never did). And…

Letting go of the familiar and stepping into uncertainty can feel so damn hard.

In this episode of the Grace & Grit podcast, I share some of the most common things I see my clients clinging to, to the detriment of their own well-being, including identities, beliefs, jobs, and relationships that they have long outgrown.

More importantly, I share powerful ways to reframe letting go, so you can do it with more grace.

You can listen here: https://graceandgrit.com/podcast-320

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Episode 319: From Digital Distraction to Digital Wellness: Insights and Strategies for Better Tech Use w/ Dr Kristy Goodwin Mar 10, 2023

I like to think that the real work that I do in the world is to help women get out of “integrity pain”. The very real mental, emotional and even physical pain that results from living life out of alignment with what you truly want for your life.

And one of the things creating a tremendous amount of integrity pain for my clients is their relationship with technology.

We are living in a world that relies on it and we are failing BIG TIME at regulating ourselves around it in a way that honors our body and brain.

So, thank goodness for gems like my guest on this week’s episode of the Grace & Grit podcast, Dr Kristy Goodwin, who has made it her life’s work to help people better understand the neurobiology of our tech use and how to build a relationship with it that helps us nourish our health rather than deplete it.

We cover a LOT of ground in this interview, including:

Why digital detoxes don’t actually work.
How to reduce micro-stressors coming from tech use,
How to increase biological buffers so your body is more resilient to tech use,
Neuroproductivity principles to improve your relationship with tech,

… and so much more!

You can listen here: https://graceandgrit.com/podcast-319

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Mentioned in this Podcast:

Dear Digital, We need to talk… Book: https://drkristygoodwin.com/deardigital/

Additional Resources: https://drkristygoodwin.com/podcastresources_corporate/

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It's time to make MIDLIFE Magic. Grab your Midlife Magic Quickstart Guide here https://graceandgrit.com/midlifemagic

Looking for more Grace & Grit? Visit https://graceandgrit.com/

Episode 318: The Hiding Habit: Understanding and Conquering the Urge to Avoid Action Mar 03, 2023

There are thousands of ways to hide from the work you know you need to do to move your life to higher ground. In fact, most of us have developed a habit of hiding from the work in at least one dimension of our life, if not several.

The hiding habit can look like a lot of things…

Convincing yourself you need more information before you get started,
Waiting for the “perfect” time,
Telling you don’t know what the next step is,
Asking anyone and everyone what they think your next step should be

… and SO MANY other things.

The problem is that when you are hiding from the work you know you need to do to move the needle of progress in your life, you stagnate. And stagnation sucks.

In this episode, I reveal some of the most common hiding habits I encounter in my coaching calls and, more importantly, share with you strategies to help you stop hiding and start living.

You can listen here: https://graceandgrit.com/podcast-318

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It's time to make MIDLIFE Magic. Grab your Midlife Magic Quickstart Guide here https://graceandgrit.com/midlifemagic

Looking for more Grace & Grit? Visit https://graceandgrit.com/

Episode 317: The Midlife-Anxiety Connection Feb 24, 2023

Anxiety is not the most likeable of human emotions. Most of us would probably rather go our entire life without experiencing it. And yet… it is a part of the human experience and, like every emotion, it contains important intel for you.

In this episode of the Grace & Grit Podcast, I explore why the midlife female population is especially susceptible to experiencing anxiety and, more importantly, what we can do to navigate it with more grace and ease.

You can listen here: https://graceandgrit.com/podcast-317

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Looking for more Grace & Grit? Visit https://graceandgrit.com/

Episode 316: Navigating Nervous System Health for Behavior Change w/ Irene Lyon Feb 17, 2023

Nervous system health is intimately linked with EVERYTHING I teach and talk about on the Grace & Grit podcast. Which is why I am having yet another conversation with my good friend and nervous health expert, Irene Lyon.

In this interview, we explore the connections that the nervous system has to:

Midlife Wellness
Self-Leadership
Taking Risks
Developing Health Relationships

… and so much more.

Plus, there is a special invitation inside to dive deeper into the work that Irene does with nervous system regulation and the work that I do with behavior change.

Have a listen! And please share with women who might also benefit from listening.

MENTIONED IN THIS EPISODE: Smart Body Smart Mind

I’m offering a special bonus to those who sign up with my link https://graceandgrit.com/sbsm – so be sure to listen in or check out the transcript below!

You can listen here: https://graceandgrit.com/podcast-316

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It's time to make MIDLIFE Magic. Grab your Midlife Magic Quickstart Guide here https://graceandgrit.com/midlifemagic

Looking for more Grace & Grit? Visit https://graceandgrit.com/

Episode 315: Reinvention: The Invitation of Midlife Feb 10, 2023

I have such a soft spot in my heart for women in midlife. Probably because I myself am in this age group, but also because I have been serving this population for the majority of my career. Women between the ages of 40-70 make up about 70% of my client base.

This phase of life offers so many unique challenges, one of them being that the hormones that are helping us to manage stress are declining, while life is presenting us with more opportunity than ever to ADD stress.

Here’s the brutiful truth about midlife…

To move through it in a way that optimizes health and keeps you in your power, renovations to your life MUST be made so you can better manage the stressload of your life.

I have made it my life’s work to help women make the renovation process less chaotic and more joy-filled and in this episode of the Grace & Grit podcast, I am going to help you ignite or strengthen your own renovation process so you can ensure your best years are ahead of you and NOT behind you.

You can listen here: https://graceandgrit.com/podcast-315

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Ready to elevate your health and amplify your personal power in 2023?

Join me for the Healthiest Year Yet Challenge, a FREE online event from February 13–17th. Learn all about it and register here: https://graceandgrit.com/healthiestyearyet

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It's time to make MIDLIFE Magic. Grab your Midlife Magic Quickstart Guide here https://graceandgrit.com/midlifemagic

Looking for more Grace & Grit? Visit https://graceandgrit.com/

Episode 314: The Drama-Free Formula: A Potent Solution for a Stress-Less Life Feb 04, 2023

Life is full of stressors and, while it may not be possible to live completely stress-free, it is absolutely possible to live with a lot less stress than you are carrying right now. How?

By ruthlessly editing the stories you tell yourself, about yourself and your life. In other words, by ditching the drama.

In this episode, I teach you a 4-step formula for doing just that, so you can minimize your stress and show up more confidently to do the work that needs to be done to keep moving your life forward.

You can listen here: https://graceandgrit.com/podcast-314/

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Ready to elevate your health and amplify your personal power in 2023?

Join me for the Healthiest Year Yet Challenge, a FREE online event from February 13–17th. Learn all about it and register here: https://graceandgrit.com/healthiestyearyet

****

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It's time to make MIDLIFE Magic. Grab your Midlife Magic Quickstart Guide here https://graceandgrit.com/midlifemagic

Looking for more Grace & Grit? Visit https://graceandgrit.com/

Episode 313: Unintended Damage Jan 28, 2023

Personal power is our capacity to feel fully alive and yet… so many of the things we do to try and restore power in our lives are coming from a place of manipulating, forcing, and being incredibly aggressive with ourselves. I call this false power. It doesn’t heal you, it hurts you, and ultimately robs you of the opportunity to live full out.

Maybe false power shows up for you as… Berating yourself for making mistakes. Dismissing your emotions so you don’t hear the messages they have for you. Denying yourself the opportunity to feel fully alive until you “prove” yourself.

In this episode of the Grace & Grit podcast, I help listeners explore what false power actually looks like and why using it is such a detriment to our health and well-being.

If this message lands for you, please consider sharing with a woman who you think might benefit from the message because with more women living their life from a place of true power, the brighter the world will be.

You can listen here: https://graceandgrit.com/podcast-313/

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It's time to make MIDLIFE Magic. Grab your Midlife Magic Quickstart Guide here https://graceandgrit.com/midlifemagic

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Episode 312: Boundaryless: The cost of refusing to set limits. Jan 21, 2023

Many people struggle to implement boundaries with themselves and with others. And one of the reasons they struggle is because of what they are making boundaries mean.

Boundaries will make people think I don’t care. Boundaries rob me of my freedom. I shouldn’t have to set boundaries. … just to name a few.

The truth is, boundaries are what actually afford us deep relationships and freedom in our life.

In this episode of the Grace & Grit Podcast I help you to explore:

Why you may be “boundary-adverse”.
Why having someone else set boundaries FOR you, doesn’t usually end well.
Step to consider when implementing boundaries so you will actually honor them.

If this episode lands for you, please consider sharing it with other women who might benefit from the message.

You can listen here: https://graceandgrit.com/podcast-312/

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It's time to make MIDLIFE Magic. Grab your Midlife Magic Quickstart Guide here https://graceandgrit.com/midlifemagic

Looking for more Grace & Grit? Visit https://graceandgrit.com/

Episode 311: Restore Health At Any Age w/ Joan and Michelle MacDonald Jan 14, 2023

It is never too late to improve your health & well-being, and Joan MacDonald (who might better know as @trainwithjoan) is an awesome example of that.

In this episode of the Grace & Grit podcast, I have the awesome privilege of sitting down with both Joan and her daughter Michelle to talk about the journey to improved health and the things that are so often overlooked along the path to making meaningful change. Things like…

Developing compelling reasons to stay the course.
Learning how to enjoy the process.
Letting go of beliefs that no longer serve you and developing new ones.
Relying on discipline when motivation wanes.
Celebrating wins.
Finding a community to support you.

And so much more!

This dynamic duo has just released their first book called, Flex Your Age: Defy Stereotypes and Reclaim Empowerment, and after you listen to this interview, you are definitely going to want to add it to your shopping list:)

Enjoy! And please share with the women in your life who you think could benefit from hearing the message too.

You can listen here: https://graceandgrit.com/podcast-311/

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Mentioned in this podcast:

Flex Your Age: Defy Sterotypes and Reclaim Empowerment Book: https://www.amazon.com/Flex-Your-Age-Stereotypes-Empowerment/dp/0744059240

The Wonder Women Website: https://thewonderwomen.com/

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It's time to make MIDLIFE Magic. Grab your Midlife Magic Quickstart Guide here https://graceandgrit.com/midlifemagic

Looking for more Grace & Grit? Visit https://graceandgrit.com/

Episode 310: Expanding Your Capacity to Feel Wonderful Things Jan 07, 2023

To go after the things you really want for your life, you have to open yourself up to experiencing big emotions without reacting to them.

I have done a lot of podcast episodes about the value of leaning into the emotions that don’t feel so good (like discomfort and disappointment), but in this episode, I want to talk about expanding your capacity to experience the feel-good ones – like power, joy, and confidence.

This is such an important episode because so often I witnessed women shy away from their own strength and power when they are making progress towards the things they want to create for their life. I have done it myself MANY times.

Have a listen and share with a woman who might need to hear the message:)

You can listen here: https://graceandgrit.com/podcast-310/

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It's time to make MIDLIFE Magic. Grab your Midlife Magic Quickstart Guide here https://graceandgrit.com/midlifemagic

Looking for more Grace & Grit? Visit https://graceandgrit.com/

Episode 309: My New Year’s Wish for You Dec 31, 2022

Every year I do a podcast about lessons I’ve learned in the past year or hopes I have for the Grace & Grit community in the year ahead and this year I want to share something that took me years to learn, but that has made all the difference to my health and happiness AND the health and happiness of the women I coach.

Have a listen. Share it with another woman who could benefit from listening too. And welcome to the new year!

You can listen here: https://graceandgrit.com/podcast-309/

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Looking for more Grace & Grit? Visit https://graceandgrit.com/

Episode 308: Restoring Your Personal Power in 2023 Dec 17, 2022

Power is the root of a lot of the topics I dive into on the Grace & Grit podcast and in my paid programs.

I have called it a lot of things – integrity, self-leadership, personal responsibility – but at the end of the day, we are really talking about power. What it really takes to step into your power to live an authentic and fully expressed life.

In this episode of the Grace & Grit podcast, I invite you to consider what power is and how you can improve your relationship with it, and your capacity for it in 2023.

You can listen here: https://graceandgrit.com/podcast-308/

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It's time to make MIDLIFE Magic. Grab your Midlife Magic Quickstart Guide here https://graceandgrit.com/midlifemagic

Looking for more Grace & Grit? Visit https://graceandgrit.com/

Episode 307: Important Behavior Change Math Dec 10, 2022

The reason that so many people struggle with making meaningful behavior change is because they don’t respect the math.

In this episode of the Grace & Grit Podcast, I explain some important behavior change math that can radically improve your rate of success.

Check it out and share with someone who might benefit from hearing the message.

You can listen here: https://graceandgrit.com/podcast-307/

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Looking for more Grace & Grit? Visit https://graceandgrit.com/

Episode 306: Fatigue vs Burnout Dec 03, 2022

I have been thinking a lot lately about fatigue vs burnout. They are both very real challenges this time of year for a lot of people. However, they are NOT the same thing and they require different levels of self-care.

If you are physically tired, sleep and rest ARE the solutions.

If you are mentally burnout or feeling emotionally “flat” and/or uninspired – it could be that sleep and rest are “part” of the solution but you might need something MORE than that.

In this episode of the Grace & Grit Podcast, we explore what the “more” might look like:)

You can listen here: https://graceandgrit.com/podcast-306/

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Episode 305: It’s NOT Self-Sabotage Nov 22, 2022

You may have the best of intentions to travel through the holiday season with intention, grace, and ease this year AND you may also find yourself sliding down the slippery slope of negotiating your way out of your good intentions if you aren’t careful.

A lot of people call this self-sabotage. Moreover, the personal development space uses this label a lot. Which, personally, I think is a mistake and hugely problematic because it implies that you are intentionally hurting yourself. You’re not.

In this episode, I help you explore a few possibilities of what’s actually going on.

You can listen here: https://graceandgrit.com/podcast-305/

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Episode 304: A Woman of Grace & Grit: Claire Bergman Nov 12, 2022

What a beautiful thing is to witness a woman reclaiming and owning her power and I witness A LOT of that in the work that I do with my clients. Today, I want to share a bit of that magic with you.

In this episode of the Grace & Grit Podcast, I sit down with an amazing woman and current client of mine, Claire Bergman, to talk about a few things she has learned by committing to her own healing journey. Body image, identity, restoration, and recreation are just a few of the topics we explore together.

I hope you enjoy this episode as much as I enjoyed facilitating it.

You can listen here: https://graceandgrit.com/podcast-304/

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Mentioned in this podcast:

Website: https://www.joanneadducci.com/

Retreat: https://www.wildriceretreat.com/retreats-wisconsin/joanne-adduci-and-claire-schulz-bergman

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It's time to make MIDLIFE Magic. Grab your Midlife Magic Quickstart Guide here https://graceandgrit.com/midlifemagic

Looking for more Grace & Grit? Visit https://graceandgrit.com/

Episode 303: Mindset matters and… it isn’t everything. Nov 05, 2022

I am a HUGE fan of mindset work and I deeply believe that it plays a significant role in what you do and what you don’t do.

That being said, there are things other than our thoughts that can influence how we feel emotionally. Hello, hormones!

In this episode of the Grace & Grit Podcast, I talk about how our biochemistry can influence our mindset AND how our mindset can mess with our chemistry.

You can listen here: https://graceandgrit.com/podcast-303/

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Episode 302: Reasons That MOVE You Into Action Oct 29, 2022

Vague thinking creates vague action.

If you want to show up for yourself in a powerful way, getting clear on compelling reasons for doing so is an absolute MUST.

And there are a lot of ways to do that. Some of which I share in this episode:)

You can listen here: https://graceandgrit.com/podcast-302/

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Episode 301: The Habit of Negotiating Oct 22, 2022

I have worked with a lot of women over the years who had the very best intentions to show up for themselves, but when it came time for the actual showing up part? Well…

They didn’t.

Breaking promises you make to yourself can become a habit.

The good news? Habits can be changed.

If you are currently in the habit of negotiating your way out of the work you have called yourself to do, this podcast episode is for you.

You can listen here: https://graceandgrit.com/podcast-301/

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Join me for a LIVE 5-day course to help you take better care of yourself with more consistency and ease >> The Consistency Code Crash Course

****

Are you loving the Grace & Grit Podcast? Leave a Review: http://bit.ly/GGPReview

It's time to make MIDLIFE Magic. Grab your Midlife Magic Quickstart Guide here https://graceandgrit.com/midlifemagic

Ready to Rumble? Join me in the Rumble & Rise Arena at https://graceandgrit.com/readytorumble

Looking for more Grace & Grit? Visit https://graceandgrit.com/

Episode 300: 10 Lessons I Learned From Producing 300 Episodes Oct 15, 2022

Today’s episode of the Grace & Grit Podcast marks the 300th episode of the show. 300 episodes!!! And what a journey it has been.

To celebrate this milestone (and because our theme of late has been “consistency”), I wanted to share with you 10 of the biggest lessons I have learned from producing 300 episodes of the show. These lessons are applicable to any area of your life that you are trying to show up more regularly in.

Thank you, dear listener, for helping me make it this far! Enjoy.

You can listen here: https://graceandgrit.com/podcast-300/

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Join me for a LIVE 5-day course to help you take better care of yourself with more consistency and ease >> The Consistency Code Crash Course

****

Are you loving the Grace & Grit Podcast? Leave a Review: http://bit.ly/GGPReview

It's time to make MIDLIFE Magic. Grab your Midlife Magic Quickstart Guide here https://graceandgrit.com/midlifemagic

Ready to Rumble? Join me in the Rumble & Rise Arena at https://graceandgrit.com/readytorumble

Looking for more Grace & Grit? Visit https://graceandgrit.com/

Episode 299: 5 Habits Keeping You Stuck Oct 08, 2022

Habits are your brain’s energy saving mechanism. When you repeat a pattern often enough, your brain develops a strong neural pathway so you can execute the pattern without having to think. Pretty awesome, right?

Well, until it’s not.

There are patterns you are repeating every day that aren’t really serving the life you said you wanted to live. And when the brain memorizes those patterns, well… you stay stuck!

In this episode of the Grace & Grit Podcast, I share the 5 habits I seem to coach clients on most often to help them improve their health and unstick their life.

Have a listen. I hope it helps you move your life to higher ground.

You can listen here: https://graceandgrit.com/podcast-299/

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Join me for a LIVE 5-day course to help you take better care of yourself with more consistency and ease >> The Consistency Code Crash Course

****

Are you loving the Grace & Grit Podcast? Leave a Review: http://bit.ly/GGPReview

It's time to make MIDLIFE Magic. Grab your Midlife Magic Quickstart Guide here https://graceandgrit.com/midlifemagic

Ready to Rumble? Join me in the Rumble & Rise Arena at https://graceandgrit.com/readytorumble

Looking for more Grace & Grit? Visit https://graceandgrit.com/

Episode 298: The Power Promise Oct 01, 2022

There are a lot of promises you could make to yourself in dedication to up-leveling your health and your life, but some promises are more powerful than others.

In this episode of the Grace & Grit podcast, I invite you to expand the promises you are making to yourself so you can “stay the course” with the things that truly nourish your body, mind, and soul.

You can listen here: https://graceandgrit.com/podcast-298/

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Join me for a LIVE 5-day course to help you take better care of yourself with more consistency and ease >> The Consistency Code Crash Course

****

Are you loving the Grace & Grit Podcast? Leave a Review: http://bit.ly/GGPReview

It's time to make MIDLIFE Magic. Grab your Midlife Magic Quickstart Guide here https://graceandgrit.com/midlifemagic

Ready to Rumble? Join me in the Rumble & Rise Arena at https://graceandgrit.com/readytorumble

Looking for more Grace & Grit? Visit https://graceandgrit.com/

Episode 297: The sweet spot between structure and spontaneity. Sep 24, 2022

Structure helps us live our lives in alignment with what we say we want. Spontaneity allows for creativity, adventure, and receptivity to what life has to offer us.

The human brain often clings to one while neglecting the other, but we benefit from having both in our life.

In this episode of the Grace & Grit podcast, I invite you to explore what might need to shift for you to find the sweet spot between the two.

You can listen here: https://graceandgrit.com/podcast-297/

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It's time to make MIDLIFE Magic. Grab your Midlife Magic Quickstart Guide here https://graceandgrit.com/midlifemagic

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Ready to Rumble? Join me in the Rumble & Rise Arena at https://graceandgrit.com/readytorumble

Looking for more Grace & Grit? Visit https://graceandgrit.com/

Episode 296: The Antidote to Self-Doubt Sep 17, 2022

It is bound to happen.

You are going to have a day, probably many, along the path to moving your life to higher ground where self-doubt creeps in and you convince yourself that you aren’t making progress.

And, in that moment…

I hope you will extend yourself the grace of pausing and asking yourself the questions I suggest in this podcast:)

You can listen here: https://graceandgrit.com/podcast-296/

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It's time to make MIDLIFE Magic. Grab your Midlife Magic Quickstart Guide here https://graceandgrit.com/midlifemagic

Looking for more Grace & Grit? Visit https://graceandgrit.com/

Episode 295: Smart Body Smart Mind w/ Irene Lyon Sep 07, 2022

Irene Lyon has been the most frequent guest on this show… for good reason.

Nervous system health is the basis of EVERYTHING.

It doesn’t only impact your health, it impacts every facet of your life including:

How you handle setbacks, challenges, and disappointments in your life.
If you will go after the things you are really here to cause and contribute.
The health of every relationship you will ever have.

You can listen here: https://graceandgrit.com/podcast-295/

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Mentioned in this episode: Smart Body Smart Mind: https://graceandgrit.com/sbsm

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It's time to make MIDLIFE Magic. Grab your Midlife Magic Quickstart Guide here https://graceandgrit.com/midlifemagic

Ready to Rumble? Join me in the Rumble & Rise Arena at https://graceandgrit.com/readytorumble

Looking for more Grace & Grit? Visit https://graceandgrit.com/

Episode 294: Goal Setting Reimagined Sep 03, 2022

If you are struggling to reach your goals, listen up.

There is nothing wrong with you but… your approach to goals? That just might need an upgrade.

I have fallen in love with the process of setting and pursuing goals in the past few years and NOT for the reasons you might think.

In this episode of the Grace & Grit podcast, I teach you how to reshape your relationship with goals so you can ditch the struggle and actually start enjoying the process.

You can listen here: https://graceandgrit.com/podcast-294/

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It's time to make MIDLIFE Magic. Grab your Midlife Magic Quickstart Guide here https://graceandgrit.com/midlifemagic

Looking for more Grace & Grit? Visit https://graceandgrit.com/

Episode 293: I’d like to reintroduce myself… Aug 07, 2022

I am not the same person I was 10 years ago. I bet you aren’t either.

Life changes us.

We learn, we grow and, with a willingness to keep fighting the good fight, we become more robust versions of our former selves.

This podcast has been no different.

I started this podcast 7 years ago because I was frustrated that “women’s health” was being crammed into a tiny little conversation of diet and exercise.

Today I continue this podcast because I don’t just want to encourage women to think about health in a more expansive way, I want to encourage them to think about their life in a more expansive way.

It was time for a reintroduction:)

You can listen here: https://graceandgrit.com/podcast-293

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It's time to make MIDLIFE Magic. Grab your Midlife Magic Quickstart Guide here https://graceandgrit.com/midlifemagic

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Ready to Rumble? Join me in the Rumble & Rise Arena at https://graceandgrit.com/readytorumble

Looking for more Grace & Grit? Visit https://graceandgrit.com/

Episode 292: The Grace-filled Act of Making Decisions Jul 30, 2022

The time, energy, and other precious resources lost to NOT making decisions in your life can be massive and I don’t know anyone who can afford to lose these types of resources.

Learning to make decisions faster and with more confidence can quite literally change your life.

That’s the conversation we are having on this week’s episode of the Grace & Grit podcast.

You can listen here: https://graceandgrit.com/podcast-292/

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Episode 291: Commitments to Support Your Commitments Jul 23, 2022

Making a commitment to show up for yourself in a new way can feel exciting at first, but as the weeks pass by and novelty starts to fade, staying faithful to your commitment can start to feel hard. And…

A lot of that hardness is self-induced. Which is great news because it means you have a lot of control over the difficulty you face with any commitment that you make.

Your commitments need commitments:) This is a practice I teach my students to ensure that they stay the course with more consistency and ease.

In this episode, I break this concept down for you and share some of the commitments I encourage my own community members to make in dedication to their own process.

Have a listen. If it helps, please consider sharing it and/or leaving a review!

You can listen here: https://graceandgrit.com/podcast-291/

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Episode 290: Introducing (or reintroducing) Strength Training To Your Life Jul 16, 2022

The benefits of strength training regularly are many, especially for the midlife woman.

And there are a lot of reasons why you may have never built a practice of it or simply strayed from a practice you once had.

In this episode, I remind you of why strength training is so valuable to the human body and how to establish (or reestablish) a practice of it so you can start reaping all those benefits.

You can listen here: https://graceandgrit.com/podcast-290/

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Episode 289: How you greet the day matters. Jul 02, 2022

There is so much value in taking a few minutes each morning to align yourself with the version of you that you want most fully expressed in the world.

I am a big believer that how you start your day is a big indicator of how the rest of your day will roll.

In this episode, we explore the immense benefits of being intentional about how you greet the day and how you can start designing a morning routine that gives you a much greater chance of showing up with grace and ease no matter what the day throws you.

You can listen here: https://graceandgrit.com/podcast-289/

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Episode 288: Blood Sugar Regulation and Why It Matters w/ Mary Miller Brooks Jun 25, 2022

This past month inside of my Rumble & Rise membership community I taught an in-depth class all about mending our relationship with sugar. More specifically, how to regulate blood sugar. And…

As a bonus to the masterclass that I taught, I invited my dear friend and nutritionist extraordinaire, Mary Miller Brooks, in to have a conversion with me.

The conversation was so rich, I decided to share it with the Grace & Grit community.

In this interview, Mary & I discuss:

What blood sugar is,
The consequences of dysregulated blood sugar,
Lifestyle factors that influence blood sugar,
Ways to measure blood sugar,

… and so much more!

If you are interested in better understanding blood sugar regulation give this a listen (better yet… come join us inside the Rumble & Rise community).

You can listen here: https://graceandgrit.com/podcast-288/

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Episode 287: Menopause: A time to level up not fade out w/ Dr. Stacy Sims Jun 18, 2022

Let’s face it the years surrounding menopause can be rough.

Stress is elevating, hormones are declining and our body is starting to do things we are struggling to understand.

As tempting as it may be, it is NOT time to fade into the background, it is time to level up.

Enter, my guest today Dr. Stacy Sims.

Stacy is a forward-thinking international exercise physiologist and nutrition scientist who aims to revolutionize exercise nutrition and performance, especially for women.

Her latest book, Next Level, breaks down the underlying causes of menopause and, more importantly, arms you with advice from the latest and greatest research on what to do about it. And she graciously shares some powerful takeaways from that book in this episode.

You can listen here: https://graceandgrit.com/podcast-287/

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Dr. Stacy Sim's Website: https://www.drstacysims.com/

Next Level Book: https://www.penguinrandomhouse.com/books/667685/next-level-by-stacy-t-sims-phd-with-selene-yeager/

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Episode 286: Making Peace With Discomfort Jun 11, 2022

Taking responsibility for your health and happiness is going to make you uncomfortable AND…

It is going to make other people uncomfortable.

How you rumble with discomfort is going to determine if you move your life to higher ground or not.

In this episode, I help you reframe your relationship with discomfort so you stop fearing it and start seeking it out.

You can listen here: https://graceandgrit.com/podcast-286/

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Episode 285: Stepping Into Your Power Years Jun 04, 2022

I have coached hundreds of women as they transition into menopause.

I have interviewed and been mentored by dozens of professionals who specialize in women’s health at midlife.

Heck, I AM a woman in midlife.

All this to say…

I have learned a few things about the menopausal years, most notably perhaps, is that it is both an ending AND a BEGINNING!

And this podcast is dedicated to helping you make the most of that beginning:)

You can listen here: https://graceandgrit.com/podcast-285/

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Episode 284: The life changing skill of becoming your own coach. May 21, 2022

It took me a very large chunk of my career to realize that if I truly wanted to empower my clients to live their life in a way that nourishes their health, I needed to teach them how to lead NOT to follow.

I think it took me a while to figure this out because I had never been a part of a community that taught health through the lens of self-leadership.

So, I created one.

In this episode of the Grace & Grit podcast, TWO members from the Rumble & Rise community share their experiences and how the skills they have learned helped them to mend the relationship they have with themselves and fortified their confidence to direct their own lives.

You can listen here: https://graceandgrit.com/podcast-284/

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Episode 283: The Path to Health Reimagined May 14, 2022

There is the old (and outdated) path to health. And there is what I call a better path to health.

In this episode of the Grace & Grit podcast, I invite you to consider both to ensure the path you are taking is the one that will help you create the level of well-being you truly crave.

Have a listen and if it helps, please consider sharing it.

You can listen here: https://graceandgrit.com/podcast-283/

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Ready to design your own roadmap to a happier & healthier you?

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Episode 282: Mental Health IS Health May 07, 2022

Since it is Mental Health Awareness Month, I thought it would be a GREAT time to remind Grace & Grit Podcast listeners that there is NO health without mental health.

The state of your mental health permeates every decision you make, every relationship you have, every cell of your humanity, and pretty much every moment of your life.

So why is mental health NOT the very first thing we give attention to when our life is feeling off-kilter?

I think it should be:)

In this week’s podcast episode I elaborate on why we need to amplify the importance of mental health in EVERY health conversation and every strategy we use to improve our lives.

Check it out. And if it helps, please consider sharing it.

You can listen here: https://graceandgrit.com/podcast-282/

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Ready to design your own roadmap to a happier & healthier you?

Sign up for the Shut Out the Noise workshop at https://graceandgrit.com/shutoutthenoise/

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Episode 281: The Dieting Game Is Rigged Apr 30, 2022

Regardless if it is intentional or not, most diets are set up for you to fail in 3 ways:

They market to your insecurities.

They do not take into consideration your unique individuality or the wholeness of your life.

They don’t teach the real skillsets of sustainable behavior change.

In this episode of the Grace & Grit podcast, I do a deep dive into how the dieting game is rigged and, more importantly, give you REAL solutions to the challenges that compel you to sign up for them again and again.

You can listen here: https://graceandgrit.com/podcast-281/

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Ready to design your own roadmap to a happier & healthier you?

Sign up for the Shut Out the Noise workshop at https://graceandgrit.com/shutoutthenoise/

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Episode 280: Stop blaming your body. Apr 23, 2022

Diet & fitness culture has conditioned women to believe that the body is the thing to fix, mold, restructure or biohack, if you want to feel better about your life. Gah!

In other words, the body becomes the thing we blame (the scapegoat) for all the misaligned ways in which we are showing up in our life. And when you focus on the wrong problem, you can’t fix the actual problem.

In this episode of the Grace & Grit podcast I talk about why you need to stop blaming your body if you truly want to improve your health.

You can listen here: https://graceandgrit.com/podcast-280/

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Episode 279: Dear midlife woman... Apr 16, 2022

A large majority of my clients and Rumble & Rise members are women between the ages of 40-60.

And I absolutely adore working with this population because during these years a woman is often in the throes of managing the most stress while simultaneously enduring the decline of hormones that actually help her to manage stress.

It can be a very frustrating and disorienting time.

It can also be an incredibly liberating and powerful time.

In this episode of the Grace & Grit podcast, I share a love letter to the midlife woman who may be rumbling hard right now. If that’s you, take 10 and listen to this episode.

You can listen here: https://graceandgrit.com/podcast-279/

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Episode 278: Health is a verb. Apr 09, 2022

You can rock a swimsuit AND not like yourself. You can have six packs abs AND suffer from dis-ease. You can be an amazing athlete AND struggle with disordered eating.

Popular media culture loves to push health as a look, but the truth is health is a way of being.

In this week’s episode of the Grace & Grit Podcast, I talk about what it means to embody health and the practices that will help you do just that.

Have a listen. Share it with a woman who could benefit from the message.

You can listen here: https://graceandgrit.com/podcast-278/

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Episode 277: How to show up for yourself on the regular. Apr 02, 2022

Ever notice that you consistently show up for the things you care about?

Your kids. Your pets. Your partner. Your job.

How about yourself? How consistently do you show up for yourself?

If you laughed and rolled your eyes at that last question because YOU are the very thing you keep sacrificing for all those other things you care about, this podcast episode is for you.

You can listen here: https://graceandgrit.com/podcast-277/

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Episode 276: Permission to Feel (and why it is so very good for your health) Mar 26, 2022

Humans are really good at glorifying certain emotions and demonizing others, which of course causes us to do things that deplete health rather than fortify it.

How might our health improve if we dropped the labels, accepted all emotion as a normal part of the human experience and even practiced pursuing discomfort on purpose?

That is precisely what I help you to explore in this week’s episode of the Grace & Grit podcast.

Have a listen and if it lands, share it with another human who might benefit too:)

You can listen here: https://graceandgrit.com/podcast-276/

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Episode 275: When the data says you’re "well" but you feel far from it. Mar 19, 2022

I can’t tell you the number of women I have worked with over the years who hired me because they don’t feel well even though their blood profiles and hormone panels say that everything is just fine.

Is it all in their head?

No. There is simply more to the story that they have yet to uncover.

In this episode of the Grace & Grit podcast, I help listeners explore what else might be at play and it’s probably not what you think.

Have a listen and, if the message lands, consider sharing it with the other women in your life who could benefit from the message.

You can listen here: https://graceandgrit.com/podcast-275/

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Episode 274: Self-care is really just basecamp. Mar 12, 2022

YOU are an incredibly unique human expression. YOU are here to cause, contribute and inspire things in the world in a way that only you can.

And…

It is really freaking hard to be a fully expressed human doing the work she feels called to do in the world when you are living in a constant state of illness, reactivity, frustration, and self-doubt.

Self-care isn’t about fitting into your skinny jeans and feeling Instagram-worthy on your beach vacation. Self-care is what allows you to show up as your most vibrant self so you can do the most important work of your life. It’s the basecamp for the mountain you are really here to summit.

So in this episode of the Grace & Grit Podcast, I explore the basic measure that makes a massive impact on fortifying your chemistry, so you are in the best condition for whatever it is you decide to make this lifetime about.

You can listen here: https://graceandgrit.com/pocast-274/

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Episode 273: Your Weight is NOT the Problem Mar 05, 2022

Our culture LOVES to focus on “weight loss” as the linchpin to improved health, but that is problematic for so many reasons…

There are a TON of unhealthy ways to lose weight.

It is possible to be thin and metabolically obese.

Your lifestyle habits influence your health more than your weight actually does.

In this episode of the Grace & Grit Podcast, I challenge you to drop the “my weight is the problem” storyline and instead, shift your focus to the real problems.

You can listen here: https://graceandgrit.com/podcast-273/

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Episode 272: Preparing to Succeed Feb 19, 2022

Trying to make a significant change in your life without doing a little prep work (carving out time, making a plan, putting forethought into obstacles that may arise) often makes all the difference between success and failure.

Yes, prep takes time. No, prep is not fun and exciting.

BUT…

Prep makes success so much more likely.

Which is why I chose “Preparing to Succeed” as this week’s podcast topic.

You can listen here: https://graceandgrit.com/podcast-272/

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Episode 271: Healing and Fortifying the Face Naturally w/ Andrea Fairborn Feb 12, 2022

There are so many options available when it comes to skincare these days, especially when it comes to treatments for the face. And while we are hearing plenty about treatments like botox, fillers and plastic surgery, we are not hearing enough about the natural treatments available.

To help fill that gap, I have invited my friend and facialist extraordinaire, Andrea Fairborn to the Grace & Grit podcast to share with us some very powerful and alternative therapies for honoring the health of your face. We don’t just address skin care in this interview, we also discuss ways to condition the muscles of the face, and how practices like reflexology and even nutrition can help support the health of the face.

You can listen here: https://graceandgrit.com/podcast-271/

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Episode 270: Smart Body Smart Mind w/ Irene Lyon Feb 05, 2022

I have had Irene Lyon on the Grace & Grit podcast more than any other guest EVER.

Why?

Because her work has influenced my life and the life of so many of my students in powerful ways.

She has a gift for helping people tune into the body, listen to its wisdom, and then respond in ways that serve our wellbeing rather than destroy it.

The doors for Irene's 12-week program, Smart Body Smart Mind opens later this month and in this episode, I share my own experience in the program with the hopes that it will give others the courage to take the leap to register as well.

You can listen here: https://graceandgrit.com/podcast-270/

Mentioned in this podcast:

Healing Trauma Free 3-Part Video Series https://graceandgrit.com/trauma

Smart Body Smart Mind https://graceandgrit.com/smartbodysmartmind

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Episode 269: Women Who Rumble Together, Rise Together Jan 29, 2022

In this episode of the Grace & Grit podcast I have 5 incredible women joining me who have fiercely committed to putting their healthiest years ahead of them and in dedication to that endeavor, decided to join me inside of my Rumble & Rise community. They are here to share with you the work they have called themselves to do, how they have stayed the course despite the rumbles they face and to celebrate some of the ways in which they are rising.

And, yes, I am sharing this with you with the hopes that you too will decide to bet on yourself and join us inside this one-of-a-kind community.

If you enjoyed this podcast today and you can hear yourself in these women, I would be honored to have you join us inside of Rumble & Rise.

You can join here: https://graceandgrit.com/readytorumble

Listen to this week's episode here: https://graceandgrit.com/podcast-269/

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Episode 268: Facing the Truth of Your Life Jan 22, 2022

Who you are currently being in the world is a culmination of the things you have practiced so many times you have quite literally become those things.

Clients will often say, “that’s just the way I am” as if they are bound to that way of being forever.

Not true!

If your practices to this point in your life shaped your current state of being, new practices can develop you into a new state.

To develop new practices, however, you are going to have to face the truth of your current practices (minus the blame, shame, and judgment).

In this episode of the Grace & Grit podcast, I am sharing a few tips and tricks on how to do just that.

You can listen here: https://graceandgrit.com/podcast-268/

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Episode 267: The Gifts of Sobriety w/ Veronica Valli Jan 15, 2022

I talk a lot in my work about the concept of Buffering, which is when we try to change our emotional landscape with something outside of us.

We feel lonely so we eat. We feel bored so we scroll social media. We are stressed or uncomfortable so we drink.

The problem with buffering is two-fold: It distracts us from the truth of our life. It has long-term consequences.

Buffering with alcohol has some unique consequences I believe for the perimenopausal and menopausal populations, which is the age group I primarily work with.

So I could not be more thrilled to be hosting Veronica Valli on the podcast.

Veronica Valli is changing the narrative on sobriety. With 21 years of sobriety and 19 years of experience as a recovery coach and psychotherapist, she understands that there is no ONE path to sobriety.

I adore Veronica, her message, and her mission and I am excited for you to tune into this conversation that we recently had.

You can listen here: https://graceandgrit.com/podcast-267/

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Learn more about Veronica Valli and her book, Soberful, here: https://soberful.com/soberful-book-launch

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Episode 266: The Intro & Outro of Your Day Jan 08, 2022

It is downright impossible to create new possibilities for your life if you are living in reaction mode.

After all, your reactions are a byproduct of what you have been practicing. So, if you want to generate new outcomes, you have to practice new things, which means getting very intentional about how you live your days.

In this week’s episode of the Grace & Grit Podcast, I discuss one of the most important foundational elements of doing just that.

You can listen here: https://graceandgrit.com/podcast-266/

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Episode 265: Integrate to Elevate Your Health & Well-Being Jan 01, 2022

Welcome to 2022!

Whatever it is your want for your health this year, I hope you go after it remembering that you are a multidimensional and dynamic human.

This means, if you want the changes you make to STICK – you’ll want your strategy to integrate the wholeness of your life not isolate parts of it.

Not sure what that means? Check out this week’s episode.

You can listen here: https://graceandgrit.com/podcast-265/

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Episode 264: The Road We've Traveled Dec 18, 2021

The Grace & Grit Podcast is where I challenge women to reconsider what health really is and the strategies they are using to go about nurturing theirs. Rumble & Rise is my private community where I help members put rubber to the road. In other words, it is where we do the work.

In this final Grace & Grit Podcast of 2021, I share with you the road we have traveled inside of Rumble & Rise over the past 12 months and extend to you a special invitation to join us in 2022.

You can listen here: https://graceandgrit.com/podcast-264/

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Special Holiday Offer!

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Holiday Offer for Yearly Membership 10% OFF + 2 FREE Months! Use Code: holidayrr Offer expires 12/31/21

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Episode 263: Emotional Freedom Technique w/ Sarah Louise Lilley Dec 11, 2021

How we rumble with challenging emotions is a big deal.

Why? Because emotions drive your behavior.

So, I could not be more thrilled that Sarah Louise Lilley, who has been a long-time member of my Rumble & Rise Community, agreed to join me for a conversation about the power of Emotional Freedom Technique (EFT).

The holidays tend to be a pressure cooker of emotion for many women, so sit back, listen in and learn how simple it can be to pivot your emotional landscape.

You can listen here: https://graceandgrit.com/podcast-263

Coaching Offer Page + Coupon: https://emotionalfreedomwithsarah.com

CODE: RUMBLEANDRISE

Email: Emotionalfreedomwithsarah@gmail.com

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Episode 262: Thriving Through the Holi-DAZE Dec 04, 2021

While the holiday season can usher in joy, celebration, and fun, it can also bring with it a hefty dose of stress. Family, social events, travel, and gift-giving can feel like a LOT on top of an already overflowing schedule.

In this episode of the Grace & Grit podcast, I give listeners a few ideas about how to travel through the holidays with your mental and physical health intact, so you can start the year ahead feeling strong, grounded, and ready for whatever comes:)

You can listen here: https://graceandgrit.com/podcast-262/

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Episode 261: Dear Body, Thank You. Nov 20, 2021

You know what’s amazing about gratitude?

It is one of the few resources we are gifted an endless supply of. There is no limit to the amount of gratitude you get to experience and/or express.

And yet…

How easy it is to not feel or express it at all.

In this episode of the Grace & Grit Podcast, I remind us all of the health-promoting benefits of gratitude AND take you through a very simple exercise for extending gratitude for one of the things women so often seem to be at war with… the human body:)

You can listen here: https://graceandgrit.com/podcast-261/

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Episode 260: Healing the Nervous System & Why It Matters w/ Irene Lyon Nov 13, 2021

It would be lovely and oh-so-simple if health was simply a byproduct of nutrition and exercise, but it’s not. Not by a long shot. It is a byproduct of learning how to better manage the things IN your life that act as stressors on your life. And…

A dysregulated nervous system can be a massive stressor to the human body as my guest, Irene Lyon, so beautifully explains.

I have been a longtime fan of Irene Lyon’s work around trauma and nervous system health because I have seen it improve the lives of not only clients, but I have experienced the power of nurturing the nervous system in my own life first hand.

If you are a human being, you have a nervous system and it is worth checking out this episode to find out how to start caring for it the way you do other systems in your body:)

You can listen here: https://graceandgrit.com/podcast-260/

Mentioned in this podcast: 21-day Nervous System Reset - https://ea188.isrefer.com/go/21days/CT/

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Episode 259: Relationships & Your Health Nov 06, 2021

Relationships are messy, unpredictable and wildly imperfect. And perhaps no time of year exposes that truth quite like the holidays.

In this episode of the Grace & Grit podcast, I remind listeners about what they can control within relationships this season (and every season) and what they can’t, with the hopes that it will help them travel through the holidays with less stress and a whole lot more peace and joy.

You can listen here: https://graceandgrit.com/podcast-259/

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Episode 258: 5 Simple Measures to Boost Your Chemical Well-Being Oct 30, 2021

When it comes to improving health, there is something that proves to be immensely helpful time and time again. AND, sadly, it is often overlooked.

It is not a superfood, supplement or shake.

It is not a radical diet.

It is not an extreme exercise program.

It is… are you ready??

Practicing basic life-promoting habits, consistently.

So, what are the basic lifestyle habits that make such a big difference to your health?

Well, that is precisely what we cover in this episode of the Grace & Grit Podcast.

You can listen here: https://graceandgrit.com/podcast-258/

#five2thrive, A Free Five Part Video Series: https://graceandgrit.com/five2thrive

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Episode 257: Healthy Self-Discipline Oct 23, 2021

I have worked with clients who struggle to apply any degree of discipline when it comes to their own self-care and I have worked with clients who have applied discipline to the point of self-destruction.

Neither promotes health.

If you want to improve your health, you need a dash of self-discipline but how much you need really depends on what else is happening in your life.

In this episode of the Grace & Grit podcast, I will help you identify when you might need to dial up the self-discipline in your process and when you might need to dial it down.

You can listen here: https://graceandgrit.com/podcast-257/

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Episode 256: A Woman of Grace & Grit: Mardi Wooster Oct 16, 2021

In this episode of the Grace & Grit Podcast, I had the awesome privilege of interviewing Rumble & Rise member, Mardi Wooster about her journey of getting realigned with herself after COVID threw a wrench in her self-care game.

Explore all kinds of goodness in this conversation like…

Self-trust,
Falling in love with strength training,
The power of our thinking,
Planning for success,

… and so much more.

Have a listen here: https://graceandgrit.com/podcast-256/

And, if it inspires… join us inside the Rumble & Rise arena. https://graceandgrit.com/readytorumble

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Episode 255: Social Media & Your Health Oct 09, 2021

Last week I ran an online event for 250 women called The Consistency Code Crash Course and in that class, I asked women to identify their time leaks (a time leak is something that costs time but isn’t really contributing to your value system).

The most popular answer?

Social media.

So, I decided it was high time that I tackle this issue on the podcast.

If you are spending more time on social media than you would like to be, have a listen.

You can listen here: https://graceandgrit.com/podcast-255/

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Episode 254: Simple Before Complex Sep 25, 2021

There is a lot of opportunity in present-day culture to make the process of improving your health oh-so-complicated.

But who needs complicated?

The women I coach certainly don’t. Their schedules are jam-packed, their to-do lists are 10 miles long, and overwhelm has become a way of life.

Take a deep breath and rest assured that in this episode of the Grace & Grit podcast, I am going to remind you how simple the road back to health can really be.

You can listen here: https://graceandgrit.com/podcast-254/

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Episode 253: NOW is the perfect time. Sep 18, 2021

“I don’t have time.” “It’s not a good time.” “It will be a better time when______.”

Sound familiar?

I hear these phrases often when talking to women about doing the work that needs to be done to reclaim their health and happiness.

In this episode of the Grace & Grit Podcast, I challenge you to consider that….

You DO have the time. NOW is a perfect time. There will NEVER be a better time.

If you have been delaying your efforts to improve your own health, do not miss this episode!

You can listen here: https://graceandgrit.com/podcast-253/

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Episode 252: How to Get Unstuck Sep 11, 2021

In nearly every conversation I have had with someone considering hiring me, there are a few sentences I almost always hear. One of those being, “Courtney, I just feel stuck.”

I have built a knack for helping women get unstuck along their health journey and in today’s episode, I am going to introduce the “getting unstuck” formula that I teach every client I work with.

If you find this episode helpful, please share it with a woman who you think could benefit.

You can listen here: https://graceandgrit.com/podcast-252/

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Episode 251: Real stories of struggle and triumph from inside the Rumble & Rise arena. Sep 04, 2021

Listening to the Grace & Grit Podcast is nice, but APPLYING what you learn can change your life.

This is why I started the Rumble & Rise community nearly 2 years ago. To provide community, education, and accountability to women who are ready to do more than just listen.

In this episode of the podcast, I am joined by 5 members of this incredible community to share their journey with you. If it inspires you (and I am sure it will), I hope you too will join us:) You can find out more details about the membership here: https://graceandgrit.com/readytorumble

You can listen to this week's episode here: https://graceandgrit.com/podcast-251/

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Episode 250: Rekindling Sex & Intimacy in Your Marriage w/ Irene Fehr Aug 28, 2021

If you are a woman in a long-term relationship who has low or no libido, this podcast episode is for you!

My guest, Irene Fehr, is a sex and intimacy coach who has made it her life’s mission to dispel the myths that cause women to feel “sexually broken” and shift their attention to what their bodies, hearts and souls really need to connect to their libido, sexual pleasure, and their partners.

We cover a ton of ground in this episode, including:

What causes sex & intimacy to decline in a long-term relationship
Myths surrounding a woman’s libido
What women really need to come alive in the bedroom.
How to communicate with your partner about what brings you pleasure.

You can listen here: https://graceandgrit.com/podcast-250/

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Episode 249: The Gift of SLOW Aug 21, 2021

There are so many gifts in extending ourselves the grace to slow down AND it can feel nearly impossible to do.

In this episode of the Grace & Grit Podcast, I remind you of the profound health benefits of going against the grain of hustle culture and dish out some simple tools you can apply immediately to reduce the speed of your own life.

I hope you enjoy it!

You can listen here: https://graceandgrit.com/podcast-249/

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Episode 248: The Cornerstones of Progress Aug 14, 2021

Progress towards any goal is rarely linear and there may be times when you feel you just aren’t making any at all. Today’s podcast is in tribute to those days.

In this episode, I introduce the 4 cornerstones of progress that are sure you keep moving forward even on the most challenging days.

You can listen here: https://graceandgrit.com/podcast-248/

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Episode 247: The ONLY skillset you really need to improve your health. Jul 31, 2021

Over the course of my career, I have taught my clients a lot of skills sets to help them with behavior change, but the skill I address in this week’s episode is really the only one they will ever need to up-level their health or any arena of their life.

In fact, I am so passionate about this skill that it has become the focus of the work I have taught over the past 5 years.

Want to know what it is? Check out this episode.

You can listen here: https://graceandgrit.com/podcast-247/

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Episode 246: Emotional Health Jul 24, 2021

Trying to improve your physical health without addressing your mental and emotional health is like doing an expensive renovation on a foundation that is imploding.

It might work for a while but eventually, the fact that you skipped over the most important work is going to come to light.

In fact, if you want sustainable results, I would argue that nurturing your emotional health isn’t optional, it is absolutely necessary.

So, in this episode of the Grace & Grit Podcast, I talk about the importance of emotional health and how to take responsibility for yours so you can make change stick:)

You can listen here: https://graceandgrit.com/podcast-246/

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Episode 245: Skyrocket Your Success by Living Decision-Free Jul 17, 2021

Your brain is amazing. It is constantly processing information, making decisions, organizing, caching out and so much more.

It does A LOT for you each day AND…

Because it’s efficient, the human brain is always looking for shortcuts to conserve energy and make its job easier. That’s what habits are.

So, if you want to change your habits, you have to make it EASY for your brain to execute new behaviors.

And that is where the concept of “decision-free living” comes in.

In this episode of the Grace & Grit podcast, I talk about the incredible power of this practice and how to implement it into your life to skyrocket your success:)

You can listen here: https://graceandgrit.com/podcast-245/

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Episode 244: Actions that make all the difference. Jul 10, 2021

Transforming your life isn’t simply a matter of taking action, it is about taking the RIGHT actions.

And not just any action, but action that moves you in a direction.

Not all actions are equally as effective in helping to move the needle of progress.

In this episode of the Grace & Grit podcast I help you explore:

Actions that keep you treading water vs actions that propel you forward.
The magic inside the actions we resist the most.
When to quit a particular action.

… and so much more.

You can listen here: https://graceandgrit.com/podcast-244/

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Episode 243: Become Your Own Best Advocate w/ Heather Hansen Jul 03, 2021

Having the confidence to advocate for yourself can save you from so much unnecessary stress, which is why I could not be more excited that Heather Hansen, a self-advocacy expert, on-air legal analyst, award-winning trial attorney, and author of, Advocate to Win: 10 Tools to Ask for What You Want and Get It, has agreed to join me on the Grace & Grit Podcast.

We cover a ton of ground in this interview, including:

What it means to advocate for yourself
The power of perspective
Why language matters so much
Why it is so important to know your non-negotiables
How to accept rejection

… and so much more!

You can listen here: https://graceandgrit.com/podcast-243/

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Episode 242: A Woman of Grace & Grit: Patti Ziegler Jun 26, 2021

I help my clients rumble more gracefully with the parts of their life that feel misaligned so they can stop eating and drinking and Netflix-ing in an attempt to avoid them. And while I wish every client I work with would share their story publicly, I understand that not all of them want to.

Much to my delight, however, Patti Ziegler did. I have had the privilege of working with Patti 1:1 for 6 months and in this interview, she shares a bit of what she’s learned, how she’s changed, and why she is so excited for the next chapter of her life.

Have a listen. I hope it inspires you as much as it inspired me.

You can listen here: https://graceandgrit.com/podcast-242/

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Episode 241: How to enjoy your summer AND rock your health. Jun 19, 2021

Summer has arrived here in North America and with it comes travel, barbeques, camping trips, and opportunity to disrupt our everyday routines. And saying YES to these things can be so incredibly beneficial to your health.

A lot of women this time of year feel they can say YES to the invitation that is summer OR stay the course with their health goals.

I want to offer that you can do BOTH and, in this episode of the Grace & Grit podcast, I am going to share with you exactly how to make the most of your summer AND roll into September without feeling like you are “starting over”.

You can listen here: https://graceandgrit.com/podcast-241/

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Episode 240: The Secret to Putting Your Healthiest Years Ahead of You Jun 12, 2021

Spending your precious time and energy chasing a version of yourself you have been in the past robs you of the opportunity to step into the most evolved and fully expressed version of yourself yet.

This is why the Grace & Grit motto is:

Put your healthiest years AHEAD of you not behind you.

In this episode of the Grace & Grit podcast I teach a specific skill that has been a game changer for my clients and students when it comes to improving their health story.

Have a listen. It just might be a game changer for you too!

You can listen here: https://graceandgrit.com/podcast-240/

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Episode 239: Gain Control of Emotional Eating Jun 05, 2021

Emotional eating is an obstacle that is keeping many women from the level of health they truly crave.

In fact, nearly every woman I know has experienced at least one (more often MANY) episode of emotional eating in her lifetime.

So in this episode of the Grace & Grit podcast I am dishing out 4 specific strategies that will help you to gain control of emotional eating.

I hope it helps! And if it does, please consider sharing it with a woman who could also benefit from the episode. #sharingiscaring

You can listen here: https://graceandgrit.com/podcast-239

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Episode 238: Lymphatic Health w/ Lisa Gainsley May 29, 2021

When we talk about physical health we often hear references made to the cardiovascular system, the muscular system, the nervous system, and the digestive system, but what about the lymphatic system? Are we hearing enough about that?

My guest today, Lisa Gainsley, would say “no” we are not, which is why she recently authored “The Book of Lymph: Self-Care Practices to Enhance Immunity, Health, and Beauty”.

Listen to this interview to discover the power of this incredible system and what you can start doing today to help nurture yours.

You can listen here: https://graceandgrit.com/podcast-238/

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Episode 237: The Value of Approaching Health As a Generalist May 22, 2021

There are a lot of things that contribute to the “health” of a human. And, yet, we are often sold measures for improving our health that isolate parts of our humanness.

If you want to lose weight, focus on physical health. If you have depression or anxiety, focus on mental health. If you are struggling in your relationships, focus on that.

But can you achieve a deep state of health by separating the dimensions of health in this way? I would argue no.

Treating 1 dimension of health in isolation is like strengthening 1 body part to try and improve the conditioning of the entire body.

When aspiring to improve your health, I am a huge proponent of approaching the work as a generalist rather than as a specialist.

Curious to hear more. Check out this episode.

You can listen here: https://graceandgrit.com/podcast-237/

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Episode 236: The Dynamic Nature of Health May 15, 2021

You are a dynamic thing, constantly evolving and forever changing. Which means the state of your health is dynamic too.

Wellness culture treats health as a binary thing. You either have it or you don’t. But there is a wide space in between worth considering.

In this episode of the Grace & Grit Podcast, I explore what health looks like in the face of dis-ease, illness, and injury.

You can listen here: https://graceandgrit.com/podcast-236/

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Episode 235: Integrity & Why It Matters to Your Health May 08, 2021

“Integrity pain” is a term I have been using with my students for years to describe the discomfort that comes when your actions are misaligned with what you say it is you want for your life.

In this episode, I do a deep dive into the power of integrity and simple measures you can take to fortify yours.

You can listen here: https://graceandgrit.com/podcast-235/

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Episode 234: 6 Thoughts Preventing You From Making Progress May 01, 2021

Health does not grow in negligent, hostile or toxic places, which the mind can certainly become without proper attention and direction.

If you aren’t exerting consistent daily effort to keep your mindset in a place that promotes grace, resilience, and perseverance any goals you achieve will be very short-lived.

Managing the mind is single-handedly the most powerful thing a woman could do to improve her health AND it is the most lacking element in most health and wellness programs.

In this episode of the Grace & Grit podcast, I share with you six of the most common thoughts that prevent women from reaching the level of health she truly craves.

You can listen here: https://graceandgrit.com/podcast-234/

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Episode 233: How to End the Compare & Despair Game Apr 24, 2021

Comparison has a dark side, no question.

It has the capacity to rob you of your happiness, squash your self-confidence and prevent you from taking meaningful action in areas that matter to you.

Comparison also has a bright side. Yes, really.

Check out this episode to learn more about how to use comparison to fuel you rather than deplete you.

And, hey…

If you find it useful, share it with the women in your life who could also benefit from listening:)

You can listen here: https://graceandgrit.com/podcast-233/

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Episode 232: The Path to Confidence Apr 17, 2021

My clients and students all say they have different reasons for working with me: they want to get stronger, they want to shed fat, they want to be able to keep up with their kids or grandkids etc.

But really…

They all want the same thing, more confidence.

Confidence that they will keep the promises they make to themselves.
Confidence to move through the world in a way that feels honest and true to them.
Confidence to take on the things that have been on their heart for years
Confidence to trust their own knowing and make decisions for themselves.

Confidence is the REAL byproduct of the skills and strategies I teach women and, in this episode of the Grace & Grit podcast, I am going to teach you the pathway for developing more of it too.

Have a listen! And please share it with a woman who could benefit from the message.

You can listen here: https://graceandgrit.com/podcast-232

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Episode 231: Community Matters Apr 10, 2021

Several years ago I created a FREE five day program called #five2thrive that women are still downloading and reaping value from today. That video series introduces the 5 key elements that I think are paramount to improving health: sleep, hydration, nutrition, movement, and mindset.

But there is one other element, I wish I had added to that list. Community.

Ladies, we are communal creatures. We aren’t meant to do hard things alone.

So, this episode of the Grace & Grit podcast is to remind you about the incredible power of community and connection along the path to change.

You can listen here: https://graceandgrit.com/podcast-231/

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Episode 230: The Truth About Consistency Apr 03, 2021

I have been teaching women how to show up for themselves with more consistency and ease for the bulk of my career. I am such a fan of the consistency conversation, I teach an entire course called The Consistency Code.

Learning to be consistent does not mean your process will be linear or your efforts will be perfect.

What is consistency and more importantly how do you develop it?

Tune into this podcast for the answers.

You can listen here: https://graceandgrit.com/podcast-230/

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Episode 229: The real work of deep health. Mar 27, 2021

Is it just me or does it feel like “weight loss” is the loudest conversation in the women’s health arena?

It drives me nuts! Why?

For a few reasons:

A woman’s weight doesn’t really tell you a damn thing about the state of her health.
Health is so much more than how much weight a woman carries on her body.
Even if excess weight on a woman’s body is causing health challenges, the answer is not as simple as weight loss.

In this episode of the Grace & Grit podcast, I share two topics that really define the work that I do in the world as a health coach: deep work and deep health.

If you are ready to explore women’s health beyond the “weight loss” conversation, do not miss this episode.

You can listen here: https://graceandgrit.com/podcast-229/

And, if you are looking for more support, join me in the Rumble & Rise arena at https://graceandgrit.com/readytorumble

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Episode 228: Extinguishing Overwhelm Mar 13, 2021

Overwhelm sucks. It is suffocating and paralyzing.

The good news?

It is also totally optional.

If you are a woman who often uses the word “overwhelmed” to describe how you are feeling, do not miss this episode.

You can listen here: https://graceandgrit.com/podcast-228/

Mentioned in this episode:

Rumble & Rise Membership Arena: https://graceandgrit.com/readytorumble

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Episode 227: The Stress Habit Feb 27, 2021

A lot of women I consult with, who are frustrated with their state of health, often say to me that they don’t feel all that stressed.

Which if you really think about it, isn’t all that surprising considering we have normalized living in a constant state of stress.

In this episode we explore what it means to be in a healthy relationship with stress.

You can listen here: https://graceandgrit.com/podcast-227/

Mentioned in this episode:

Rumble & Rise Membership Arena: https://graceandgrit.com/readytorumble

FREE 21 Tips To Rock Your Health!: https://graceandgrit.com/21tips

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Episode 226: 3 Steps to Infuse Your Life With More Life Feb 13, 2021

I don’t know about you but, I don’t just want to live my life, I want to rock my life.

And to do that I need to stay honest with myself about when I am in need of recovery, restoration and revitalization.

But aren’t those the same things? You might be wondering:)

No.

The wellness industry tends to focus on recovery, which is oh-so-important, but it also isn’t enough to live your best life (with a strong dose of enthusiasm).

Tune into this episode if you are someone who wants to shape your life into the most vibrant experience.

You can listen here: https://graceandgrit.com/podcast-226/

Mentioned in this episode: Rumble and Rise Membership Arena https://graceandgrit.com/readytorumble

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Episode 225: To Grit or to Quit Jan 30, 2021

Psychologist Angela Duckworth defines Grit as “perseverance and passion for long-term goals”.

I am a big fan of the quality, which is why it is a part of my business name.

That being said, letting go of things that no longer serve you, is ALSO a very necessary part of self-development that we don’t talk enough about.

In this episode, I share some of my thoughts about knowing when to apply grit to your journey and knowing when to quit certain things along your journey.

I hope it helps you practice more grace AND grit.

You can listen here: https://graceandgrit.com/podcast-225/

Mentioned in this episode: Rumble & Rise Arena https://graceandgrit.com/readytorumble

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Episode 224: The Secret to Sustaining Behavior Change Jan 16, 2021

If you want to reclaim your health and happiness in 2021, you must learn how to coach yourself to show up in all the ways that will allow you to do just that.

If you don’t…

You will always have to rely on someone else to “tell you what to do”.
You will get distracted.
You will suffer unnecessarily when challenges and obstacles arise.

In this episode, I share with you how I coached myself through the holidays and the New Year as I recovered from Covid and dealt with some very big stressors in my life.

You can listen here: https://graceandgrit.com/podcast-224/

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Episode 223: Let's get this party started! Jan 02, 2021

I am so excited to welcome you into a brand spankin’ new year.

The Grace & Grit Podcast is rolling into its 5th year of production, so I thought this would be a GREAT time to reintroduce myself and the mission of this show:)

Have a listen and welcome to 2021!

You can listen here: https://graceandgrit.com/podcast-223/

Mentioned in this episode: Healthiest Yet Yet Challenge https://graceandgrit.com/healthiest-year-yet

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Episode 222: Fat Loss Basics, Part 4: FAQs Dec 19, 2020

To wrap up this 4-part series on fat loss, I answer some of the most frequently asked questions that I receive on this topic.

How do I measure body fat?
Can I build muscle and lose weight at the same time?
How much should I be eating?
How many times a day should I eat?
Can I drink alcohol and lose fat?

Have a listen. I hope it helps:)

You can listen here: https://graceandgrit.com/podcast-222/

Mentioned in this episode: Healthiest Year Yet Challenge! https://graceandgrit.com/healthiest-year-yet

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Episode 221: Fat Loss Basics, Part 3: When Stress is a Good Thing Dec 05, 2020

In this episode of the Grace & Grit Podcast, I talk about when and how to use stressors like calorie reduction and intense exercise to accelerate the fat loss response.

I also address:

the “maturity spectrum” of fat loss
ways to tweak diet and exercise when you’ve hit a plateau
the cost of leanness

… and so much more

Please note: If you are a woman who is serious about going about fat loss in a healthy and sustainable way, do yourself the favor of starting with episodes 219 and 220.

You can listen here: https://graceandgrit.com/podcast-221/

Mentioned in this episode: Women of Grace & Grit Community https://graceandgrit.com/community

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Episode 220: Fat Loss Basics, Part 2: The Foundation Matters Nov 21, 2020

When it comes to fat loss, your hormonal health matters… a lot!

Your hormones are the government of your body, so when they are out of alignment, messages aren’t communicated correctly, things get a little (or VERY) confused and a lot of metabolic dysfunction ensues:

Your gut health gets disrupted.
Your mental health takes a hit.
Your organ’s ability to function at full capacity declines.
Your muscle health suffers.

… just to name a few things.

And all of this chaos, in turn, contributes to even more hormonal dysfunction and round and round it goes making fat loss feel impossible.

So the question is:How do you heal and fortify your hormonal landscape?

Listen to this episode to find out:)

You can listen here: https://graceandgrit.com/podcast-220/

Mentioned in this episode:

#five2thrive Free Five Part Video Series https://graceandgrit.com/five2thrive

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Episode 219: Fat Loss Basics, Part 1: Clearing up a few misunderstandings. Nov 14, 2020

Weight loss is not a conversation I am interested in for so many reasons (many of which I addressed in episode 217). Healthy fat loss, however, IS a topic that I am interested in having with the right women at the right time.

In this episode of the Grace & Grit podcast, I bring some clarity to what can be a very confusing topic. More specifically, I discuss:

Why I don’t believe fat loss is the right conversation to be having with all women who want to “lose weight”
Why where you carry your weight matters
Why focusing on healing and building muscle is smarter than focusing on losing fat
The three-part process for changing body composition that protects a woman’s mental health as she works to improve her physical health

… and so much more.

Have a listen. I hope it helps or, at the very least, you learn a little something:)

You can listen here: https://graceandgrit.com/podcast-219/

Mentioned in this episode:

#five2thrive Free Five Part Video Series https://graceandgrit.com/five2thrive

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Episode 218: Menopocalypse w/ Amanda Thebe Oct 31, 2020

Back to the Grace & Grit Podcast for the second time, Amanda Thebe gives us insight into her new book, Menopocalypse.

This book is a brilliant read for any woman who is trying to navigate her way through the hormonal fluctuations and uncertainties of perimenopause and menopause.

Listen in as Amanda and I have a very real conversation about the menopausal years and what you can do to travel through them with more ease and grace.

You can listen here: https://graceandgrit.com/podcast-218/

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Mentioned in this episode:

Menopocalypse Book: https://www.amazon.com/Menopocalypse-Learned-Thrive-During-Menopause/dp/1771647604

Amanda’s Website: Fit & Chips https://www.fitnchips.com/

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Episode 217: Getting Real about Weight Loss Oct 17, 2020

The Grace & Grit Podcast is about to enter its 6th year of production and in the over 215 episodes that I have recorded, I have only specifically addressed the topic of weight loss a couple of times.

And, that has been VERY intentional.

If you want to hear more about my thoughts about weight loss, do not miss this episode.

You can listen here: https://graceandgrit.com/podcast-217/

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Episode 216: Financial Health w/ Hilary Hendershott Oct 03, 2020

How might your physical health improve if your financial health improved?

In this episode of the Grace & Grit Podcast, my friend and financial expert, Hilary Hendershott helps up explore precisely that.

If you are someone who’s financial health could use a little (or a lot) of TLC, you do not want to miss this episode.

You can listen here: https://graceandgrit.com/podcast-216/

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What if you had enough money to live your dream life?To travel, save for retirement and ditch the financial worry? Hilary addresses this and so much more in her FREE online training which you can access right here: https://hilaryhendershott.com/graceandgrit/

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Episode 215: Owning Your Process Sep 26, 2020

This is our final episode in our Unrelenting Ownership theme and in it I talk about what it means to:

own your motivation
own your strategy
own your failure
own your success

Have a listen and let me know if it helps!

Mentioned in this episode: Rumble & Rise Membership Arena – Now Open! Learn more and sign up: https://graceandgrit.com/readytorumble

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Episode 214: Own Your Time Sep 19, 2020

Your relationship with time is a very big deal because how you spend your time will either bring you closer to the life you said you wanted to live… or further away.

In this episode of the Grace & Grit Podcast, I give you some ideas for how to improve your relationship with time, so you can spend less time in a space of overwhelm and more time with the things that matter most to you.

I hope it helps!

You can listen here: https://graceandgrit.com/podcast-214/

Mentioned in this episode: Women’s Health Reimagined (FREE) Masterclass https://graceandgrit.com/reimagine

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Episode 213: Owning Your Possibility Sep 12, 2020

What is possible for your life is determined by the quality of your thoughts.

=> What you choose to believe about your life. => What you choose to believe about yourself. => What you choose to make failures and obstacles mean.

In this episode of the Grace & Grit Podcast, I explore what it means to own your possibility regardless of what has happened in the past or what might happen in the future:)

Have a listen and share your thoughts! https://graceandgrit.com/podcast-213/

Mentioned in this podcast: Women's Health Reimagined

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Episode 212: The Call to Own Your Worth Sep 05, 2020

Most women I work with have spent a lifetime trying to prove or earn their worth, but worthiness is not something you need to hustle for.

Worthiness is baked into your humanity.

That being said, worth does need to be acknowledged… BY YOU because if you don’t think you are worthy of time and attention, you won’t show up to do the things you are being called to do.

This month on the Grace & Grit podcast I am talking about what it means to take Unrelenting Ownership of your health, and ultimately, your life. In this episode, I talk about why it is so important to answer the call to own your worth.

I hope you love it and, even more importantly, I hope it helps.

You can listen here: https://graceandgrit.com/podcast-212/

Mentioned in this episode: Women’s Health Reimagined (FREE) Masterclass

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Episode 211: Realignment: Part 3 - Make success probable not simply possible. Aug 29, 2020

More than ever the world needs people who are grounded, resilient, and operating from a space of proactive thinking NOT reactive thinking.

I dedicated the entire past month on the Grace and Grit Podcast to The Practice of Realignment to help you stabilize yourself when life may be feeling more difficult and uncertain than ever.

In part 3 of this series, I give you 3 steps to make your realignment, and your long-term success, not just possible but probable.

I hope it helps! You can listen here: https://graceandgrit.com/podcast-211/

And, be sure to sign up for the FREE #five2thrive Five Part Video Series: https://graceandgrit.com/five2thrive

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Episode 210: Realignment: Part 2 Aug 15, 2020

All month long on the Grace & Grit podcast, we have been talking about the Practice of Realignment because life is going to present you with a LOT of opportunities to get “thrown off your game” in terms of your self-care.

And when you do… there are graceful ways to pivot yourself back with less struggle and more grace. Really.

In part 1 of this series (episode 209), I introduced the first two steps of realignment.

In this episode, I dish out the 3rd and MOST potent thing to consider when working to realign yourself.

Have a listen. I hope it helps!

You can listen here: https://graceandgrit.com/podcast-210/ And, be sure to sign up for the FREE #five2thrive Five Part Video Series: https://graceandgrit.com/five2thrive **** Are you loving the Grace and Grit Podcast?

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Episode 209: Realignment: Part 1 Aug 01, 2020

To say that 2020 has thrown us a curveball is a massive understatement.

Routines have been disrupted, new stressors have emerged and a lot of people are struggling to navigate these new waters while keeping their mental and physical health in check.

I get it! I have been swimming in those waters too.

So, I am dedicating the entire month of the Grace & Grit Podcast to “Realignment” and in today’s episode I dish out a few tips and tricks for helping you get traction with your self-care in this new reality.

Have a listen. I hope it helps! https://graceandgrit.com/podcast-209/

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Episode 208: Wanting It More: A Conversation About Sex with Janna Denton-Howes Jul 18, 2020

I have long wanted to have an expert come on the Grace and Grit podcast to talk about sex because having worked with hundreds of clients over the years, I know there is a lot of shame, resentment, and frustration about what happens, or doesn’t happen, in the bedroom.

Since our theme this month is pleasure, I thought this would be the perfect time to broach this topic.

My guest, Janna-Denton Howes, is a Sex Coach who specializes in helping married women want and enjoy sex more with their husbands.

We cover a ton of ground in this episode, including:

How to prioritize pleasure (like sex) in your life and how it benefits your health
How to design a safe and enjoyable sexual experience
How to ask for what you need
How to reconnect to your body’s “pleasure potential”
How to set boundaries inside and outside of the bedroom

… and so much more.

You can listen here:

https://graceandgrit.com/podcast-208/

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Episode 207: Seeking Pleasure That Promotes Health Jul 04, 2020

The human brain is hard-wired to seek pleasure.

The problem is we are living at a time where concentrated pleasures are being sold to at every turn and our over-consumption of them is actually hurting our well-being.

In this episode of the Grace & Grit Podcast, I talk about natural vs false pleasure and why the type you pursue will have a huge impact on the future of your health.

You can listen here: https://graceandgrit.com/podcast-207/

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Episode 206: Granting Yourself Permission to FEEL Emotion & Why It Matters to Your Health Jun 20, 2020

Emotion can be incredibly helpful or horribly destructive depending on what we do to process them or if we process them at all.

I deeply wish that emotional management was a course taught in primary school. There is so much needless suffering in the world because people either do not allow themselves to feel difficult emotion or they don’t take responsibility where they can for the emotion they do feel.

In this episode of the Grace & Grit Podcast, I talk about why learning how to FEEL all emotion is so important to your health and how to retrain yourself to feel emotion rather than deny, resist or numb it.

You can listen here: https://graceandgrit.com/podcast-206/

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Episode 205: Acknowledging Gaps & The Art of Listening Jun 06, 2020

Admitting where we could do better is not necessarily fun, but oh-so-important to our personal health and even to the health of the world at large.

The past few weeks have shown me where I could serve women (all women) better AND reminded me of the art of listening.

You can listen here: https://graceandgrit.com/podcast-205/

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Episode 204: Rising To the Occasion That Is Your Life May 16, 2020

I wish I could tell you that deep health could be attained by following a playbook that worked for someone else’s life, but that’s not how it works (the horrific failure rate of the diet industry is proof of that).

Deep health requires deep inner work so YOU can author the playbook for your own life.

I meet women every day who say they want to get off the diet hamster wheel but they also want to avoid the inner work at all costs.

Inner work isn’t optional if you want to nourish your mental and physical health in a way that is sustainable.

In this episode, I talk about what inner work is and why it is the very thing that will help you rise in the most powerful way to the occasion that is your life:)

You can listen here: https://graceandgrit.com/podcast-204/ And, be sure to register for the FREE Masterclass for Women here: https://graceandgrit.com/ditchthediet **** Are you loving the Grace and Grit Podcast?

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Episode 203: Why You Must Rumble in Order to Rise May 02, 2020

I have long believed that improving health, be it mental or physical, is a practice of self-leadership. Self-leadership is a practice of righting decisions and habits that may no longer be serving you.

To move your life to higher ground, you must be willing to rumble between who you have been and ultimately who you want to be.

Rumbling is how we learn, how we grow, and ultimately how we become stronger and more confident versions of ourselves.

In this episode of the Grace and Grit Podcast, I explain why rumbling is so necessary to the change process and how to rumble well.

You can listen here: https://graceandgrit.com/podcast-203/ **** Are you loving the Grace and Grit Podcast?

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Episode 202: Rumbling with Courtney: Your Questions Answered Apr 18, 2020

This week for the podcast I decided to reach out to my community and ask them what they were rumbling with, and I got some GREAT questions that are going to be relevant to a lot of women.

In this episode, I answer 4 questions:

I was doing so well with not eating sugar, why am I struggling again?
How do I get traction with a routine again when life has been so disrupted?
I am noticing that I am driven to take action out of guilt (a lot), and I know it isn’t serving me. How do I remedy this?
Why can’t I seem to take action that counts? Is it a lack of commitment?

Listen in here: https://graceandgrit.com/podcast-202/

And, don't miss the FREE online summit starting Monday. You can learn more and sign up here: https://confidentwomenrising.com

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Episode 201: Start Your Day With the End in Mind: Navigating Through the Storm Apr 11, 2020

Yes, life is a little (or a lot) disorienting right now and we are being challenged in new ways.

It is all too easy to focus on everything that is wrong with our current reality and why it shouldn’t be happening. The sooner you stop fighting reality (because let’s be honest you will never win that argument) the easier you will be able to navigate your way through it.

No, we cannot control what is happening out in the world (pandemic) but we can control how we live this day despite what is going on in the world.

Meaning…

You can control how you show up today.
You can control how you spend your time.
You can control how you feel
You can control what you choose to focus on.

And in this episode, I teach you one of the most powerful practices I know to help you do just that.

You can listen here: https://graceandgrit.com/podcast-201/ Have you signed up for the free online Confident Women Rising summit? It starts Monday, April 20th with 16+ speakers and a ton of free bonus gifts. Learn more at https://confidentwomenrising.com **** Are you loving the Grace and Grit Podcast?

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Episode 200: Resiliency Road Apr 04, 2020

Weeks ago I asked the Grace & Grit community members what they thought I should talk about on the 200th episode of the Grace & Grit Podcast. The word “resilience” came up more than once, which I love because I think we need to be reminded of our capacity for resilience now more than ever.

So in this episode, I weave together a celebration for our 200th episode on the Grace & Grit Podcast and a conversation about what it takes to fortify your resilience.

Have a listen and share your thoughts: https://graceandgrit.com/podcast-200/

And, be sure to join me for the FREE online Confident Women Rising Summit. Learn more here: https://confidentwomenrising.com

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Episode 199: Customizing Your Journey Back to Health with Mary Miller Brooks Mar 21, 2020

The diet industry is a multibillion-dollar industry that has sold people on the notion that “what works for one person will work for everyone”. And it has failed, miserably.

Wellness is not a cookie-cutter formula that can be applied to every human. In fact, the path that will return a person to a state of well-being is as unique as the individual who is pursuing it.

In this episode of the Grace & Grit Podcast, I have invited my friend and nutritionist extraordinaire, Mary Miller Brooks to the show, to discuss why it is so important to customize the journey back to health.

We cover a lot of ground, discussing things like:

gut health
thyroid health
food mapping
sweating as a detox mechanism

…and so much more!

You can listen here: https://graceandgrit.com/podcast-199/ And, help celebrate the upcoming 200th episode by leaving a voicemail we can share, telling me how the Grace & Grit Podcast has helped you to uplevel your health! Click here to leave your voicemail: https://graceandgrit.com/voicemail **** Are you loving the Grace and Grit Podcast?

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Episode 198: Living In Alignment With Your Food Philosophy And Why It Matters Mar 07, 2020

In the age of diet dogma and copious amounts of nutrition information available at your fingertips, I think it is more important than ever to turn inwards and ask yourself what is working for you.

What is your food philosophy and are you living in alignment with it?

Surprisingly, although many women can quickly tell you their food beliefs, they aren’t necessarily living in line with those beliefs.

Check out this episode to get clarity around your own beliefs about food and examine if those beliefs are serving you or not.

You can listen here: https://graceandgrit.com/podcast-198/ And, grab your free template here: https://graceandgrit.com/nourish **** Are you loving the Grace and Grit Podcast?

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Episode 197: Commitment and Why You Need to Understand the Depth of Yours Feb 22, 2020

When it comes to health in modern-day culture, we have a commitment issue. The truth is, you will never learn to be consistent if you don’t learn to commit.

We commit to marriages. We commit to our kids. We commit to our careers. We commit to our retirement funds.

When it comes to our health? Not so much.

Think about how your health would improve if you could commit to improving it with the depth that you have committed to other areas of your life?

In this episode, I talk about why understanding your level of commitment is so important to improving your health and even give you questions to ask yourself to better understand the depth of your commitments to yourself.

You can listen here: https://graceandgrit.com/podcast-197/

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Episode 196: How to bridge the gap between knowing and doing. Feb 08, 2020

We are all continually striving to improve our health. And the longer I work with women, the more I realize the last thing most of us need is more information about diet and exercise. You know what you need to do. You even want to do it. Most days.

What you truly need is to learn how to apply the knowledge you already have – with consistency.

In this episode of the Grace & Grit Podcast, I talk about what consistency really means to us and the four practices that will help you to master it. Let’s end the madness of extreme diets and exercise programming and learn how to build a sustainable healthy-lifestyle practice.

You can listen here: https://graceandgrit.com/podcast-196/

Registration is NOW OPEN for The Consistency Code and for a limited time you can get $50 OFF with the coupon code: tcclove

Learn more and register here: www.theconsistencycode.com

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Episode 195: Unraveling the Code to Confidence Jan 25, 2020

As someone who has worked in the women’s wellness space for more than 20 years now, I have come to see improving health as an exercise in self-leadership. Because to improve your health, be it mental, physical or spiritual, you must willing to better understand yourself and have trust in yourself and your abilities.

Self-confidence, I believe, is an invaluable part of self-leadership, because it is the trust we have in ourselves to follow through with the things that we say are important to us.

In this episode of the Grace and Grit Podcast, I share insights from my own experience of helping women elevate their self-confidence and from my recent read of The Confidence Code: The Science & Art of Self-Assurance – What Women Should Know by Katty Kay and Claire Shipman.

I hope you find it helpful:)

You can listen here: https://graceandgrit.com/podcast-195/ And, sign up for your FREE Masterclass here: https://graceandgrit.com/makeitstick **** Are you loving the Grace and Grit Podcast?

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Episode 194: Fortifying Your Self-Confidence and Why You Should Make It a Priority Jan 11, 2020

If there was one goal I could encourage every client I work with to set in 2020, it would be to develop and fiercely protect their self-confidence.

Because with the right dose of self-confidence your ability to pursue and conquer your other goals will skyrocket.

In this episode of the Grace & Grit podcast, I talk about what self-confidence really is and why developing it should be the #1 goal you pursue this year.

You can listen here: https://graceandgrit.com/podcast-194/

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Episode 193: 10 Q's to Design a Year to Remember Dec 28, 2019

How do you design a year to remember?

You ask yourself great questions, of course, so you can get clarity on where you are headed and how specifically you are going to get there.

In this episode of the Grace and Grit Podcast, I give you 10 very specific questions to ask yourself as you head into a new year so you achieve all of your goals and more!

You can listen here: https://graceandgrit.com/podcast-193/ And, grab your free Roadmap here: https://graceandgrit.com/thrive **** Are you loving the Grace and Grit Podcast?

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Episode 192: Immunity TLC Dec 21, 2019

Sleep deprivation + stress + sugar + alcohol + close proximity to loved ones + travel + enclosed + winter = the perfect recipe for a compromised immune system. And there is not time of year where all of these ingredients are more potent than the holidays.

In this episode of the Grace and Grit Podcast, I dive into how each of these elements compromises immunity and what you can do to fortify your immunity, so you can roll into the new year healthy and ready to tackle all that you have planned.

You can listen here: https://graceandgrit.com/podcast-192/ And, grab your free Roadmap here: https://graceandgrit.com/thrive **** Are you loving the Grace and Grit Podcast?

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Episode 191: Leading the dance with food this holiday season. Dec 14, 2019

Are you leading the dance with food or is food leading you?

We are in the thick of the holiday season where opportunities to eat and drink are around every corner. And, if you don’t stay mindful of why you are consuming these things, you can roll into the new year with a lot of undesirable consequences.

In this episode of the Grace & Grit Podcast, I present listeners with powerful questions to ask themselves to ensure they maintain a healthy relationship with food.

You can listen here: https://graceandgrit.com/podcast-191/ And, grab your free Thriving Through the Holi-DAZE Roadmap here: https://graceandgrit.com/thrive **** Are you loving the Grace and Grit Podcast?

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Episode 190: Trimming the Holiday Fat Dec 07, 2019

There is often a disconnect between what we believe the holidays are about and how we actually go about living them.

We say we believe the holidays are all about love, peace, gratitude, and connection, but we don’t make time for those things. Or, we are only partially present.

Instead, we live the holidays stressed, fatigued, overwhelmed, resentful, and frustrated. Worse yet, we use the rational that we are doing it for others.

But here’s a hard truth… if mama ain’t happy, no one is happy!

If you truly want to enjoy the holiday season this year and roll into the New Year feeling energized and ready, check out this episode of the Grace and Grit Podcast.

You can listen here: https://graceandgrit.com/podcast-190/ **** Are you loving the Grace and Grit Podcast?

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Episode 189: Knowing When to Push and When to Pause Nov 30, 2019

Moving your life to higher ground in any area is going to require that you lean into some periods of intense pushing, but if you want to enjoy the process and maintain your health along the way, you will also need to learn how to honor a big push with a pause:)

Health, I have found, is really an exercise in knowing when to push and when to pause.

If you are a woman who is chronically running her life in a state of hyperdrive, check out this episode of the Grace and Grit podcast.

You can listen here: https://graceandgrit.com/podcast-189/ **** Are you loving the Grace and Grit Podcast?

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Episode 188: The Practice of Recommitment Nov 23, 2019

A lot of people say they are committed to improving their health, but their behavior says otherwise. Their behavior shows they will commit as long as it doesn’t get uncomfortable.

But commitment is uncomfortable because it implies that you will stay the course when the waters get rough (and they always get rough at some point).

Health is a practice of recommitting to yourself day after day after day.

If you struggle to do that, you will want to check out this episode of the Grace & Grit Podcast.

You can listen here: https://graceandgrit.com/podcast-188/

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Episode 187: Changing Your Mindset About Stress Nov 16, 2019

Our culture loves to emphasize the downside of stress.

While I agree that extended periods of unmanaged stress can be dangerous to both our physical and mental health, it is important to remember that stress has an upside.

Google defines stress as: a state of mental or emotional strain or tension resulting from adverse or very demanding circumstances.

So, moving your life to higher ground is going to require that you lean into a bit of stress.

Muscles grow when we put them under stress, and…well…so do our lives.

How you think about stress has everything to do with whether it will fortify you or deplete you. And, in this episode, I do a deep dive into how you can take more responsibility for the psychological stress you experience along your journey.

You can listen here: https://graceandgrit.com/podcast-187/

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Episode 186: Rethinking Goal Setting Nov 09, 2019

Goals can be awesome mile markers along the path to change, but goals are not enough to create and sustain change.

If you want to create change in your life that is long-lasting, you have to be willing to change your beliefs about what is possible for your life, your habits and ultimately, your identity.

In this episode of the Grace & Grit podcast, I challenge listeners on how they think of goal setting and how to use goals in a way that helps foster meaningful and sustainable results, not just temporary ones.

You can listen here: https://graceandgrit.com/podcast-186/

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Episode 185: Why You Owe It to Yourself to DECIDE Oct 05, 2019

I meet women every day who are afraid to make the wrong decision and so, they choose to live life in a space of indecision.

The thing about indecision, though, is that it is an exhausting place to live.

It is like treading water… you end up expending a ton of energy but you move NOWHERE.

In this episode of the Grace and Grit Podcast, I talk about why decision making is so hard for many women, why it is so important to make decisions and how to make decisions more easily so you can stop treading water and start living life more fully.

You can listen here: https://graceandgrit.com/podcast-185/

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Episode 184: Making Sense of Menopause w/ Amanda Thebe Sep 28, 2019

All month long on the Grace and Grit podcast the theme has been “Women’s Health Through the Ages”. And in the past 3 episodes, I have dished out my best advice for women who want to honor their health at various different ages and stages.

In this final episode of this series, I have invited my incredible friend, Amanda Thebe, to the show to have a real conversation about the challenges women face in the menopausal years and how to move through those years with a bit more ease and grace.

Amanda is a wealth of knowledge when it comes to the topic of menopause and she is doing incredible work in the world to help women demystify perimenopause and menopause.

Have a listen and share with a woman who you know that might benefit from hearing the message.

You can listen here: https://graceandgrit.com/podcast-184/

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Episode 183: Renovating Your Life to Support Your Health Sep 21, 2019

I call the years between 40 and 60 the renovation years.

Why?

Because of shifting hormones combined with balancing more responsibilities than ever, we are really presented with an opportunity at this age and stage of life to take stock of our total stress load and make some hard choices in how to better manage that.

In this episode of the Grace & Grit Podcast, I share the advice that I believe women in our age bracket need to hear (far beyond cookie-cutter diet and exercise recommendations).

Have a listen and share with a woman who you feel could benefit from listening.

You can listen here: https://graceandgrit.com/podcast-183/

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Episode 182: Building a Life Without Sacrificing Your Health Sep 14, 2019

The month the theme on the Grace & Grit Podcast is Women’s Health Through the Ages.

Last week I dished out some advice about how to raise our girls with Grace and Grit and, in this week’s episode, I share a few thoughts about how women in their 20’s & 30’s can build a life without sacrificing their health to do so.

Even if you are well past your 30’s, this podcast is a great reminder to all women about the toll that too much stress can take on the human body and how we can help one another to navigate life more gracefully.

Have a listen. Share your thoughts. Better yet… share this with a woman you love.

You can listen here: https://graceandgrit.com/podcast-182/

And did you know, The Consistency Code has officially reopened? We begin September 21st! Learn more and register here: https://graceandgrit.com/thecode

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Episode 181: Raising Girls w/ Grace & Grit Sep 07, 2019

How do we raise girls to honor the needs of their body, mind, and soul?

How do we raise girls to develop deep self-respect and self-love?

How do we raise girls to build resilience against “diet culture”?

We lead from the front, of course. Regardless of whether or not we have daughters.

What would a girl learn from you about self-care, self-respect or even self-love if she observed you for a day?

That is a powerful thing to consider if you are someone who recognizes that women are more than a body and deserve more than what the diet culture has offered them.

In this episode of the Grace and Grit Podcast, I explore the challenges girls are facing in today’s culture and how we can show them, by example, what it means to direct yourself with Grace & Grit.

You can listen here: https://graceandgrit.com/podcast-181/

Sign up for the FREE Masterclass for Women (Make It Stick: How to Ditch Your Bad Habits For Good) here: https://graceandgrit.com/makeitstick

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Episode 180: Deep Health: A Practice of Unconditional Love Aug 31, 2019

You can’t hate your way health, but oh how women try!

You also can’t just “love yourself” when you have been practicing hating yourself for years or decades.

I have long preached on the podcast that self-respect is the gateway to self-love, and a much easier place for a woman to start improving her relationship with herself.

That being said… self-love IS a worthy pursuit, and not just “self-love” but unconditional self-love.

Most women I have worked with over the years only grant themselves love if it is earned (if they grant themselves love at all), and in this episode, I do a deep dive into why developing unconditional love is paramount for deep health.

Have a listen. Share your thoughts! Or better yet… share with another woman who could benefit from hearing the message!

You can listen here: https://graceandgrit.com/podcast-180/

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Episode 179: Deep Health: A Practice of Self-Leadership Aug 24, 2019

There is a more graceful & sustainable way to improving your health than what is being presented to you in the mainstream diet and fitness industry.

Rather than looking outside of yourself for the answers, I believe that it is more about looking inside. Yeah…I know…not what you wanted to hear. Because… inner work…

Isn’t a quick fix.

It isn’t sexy.

It isn’t something that can be captured in a photo on Instagram.

Deep health, in my humble opinion, is only possible to the extent that you are willing to go in and get to know yourself – and the capacity you have to lead yourself.

So this week we are revisiting the power of self-leadership and why it is the linchpin to improving your health story.

You can listen here: https://graceandgrit.com/podcast-179/

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Episode 178: Deep Health: A Practice of Courage Aug 17, 2019

Consistently honoring the needs of your mind, body and soul is no small thing. It will require you to learn new skills, set boundaries, risk failure, and lean into discomfort often and much.

And you will need a strong dose of courage to do those things.

Cultivating a state of deep health requires that you practice being courageous and in this episode I dish out suggestions for how to do just that.

Have a listen. Share your thoughts.

You can listen here: https://graceandgrit.com/podcast-178/

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Episode 177: Deep Health: A Practice of Integrity Aug 10, 2019

in·teg·ri·ty /inˈteɡrədē/ noun 1. the quality of being honest and having strong moral principles 2. the state of being whole and undivided

Women come to work with me NOT because of the extra weight they are carrying or the lack of energy they are experiencing (although they often convince themselves that IS why they are seeking out my help).

The real reason women come to work with me is that they want to get themselves out of what I call integrity pain.

What’s integrity pain? The emotional and physical pain that is a direct result of your actions being misaligned with what it is you say you want for your life.

Getting out of integrity pain requires deep honesty with yourself and a willingness to see yourself as a complete and whole person, not just a body.

And that is a very tall order for many women who have spent years, decades and even a lifetime being indoctrinated by the diet industry.

Curious to hear more? Check out this episode of the Grace & Grit Podcast and, if you love it, share it with a woman who you think could benefit from hearing the message!

You can listen here: https://graceandgrit.com/podcast-177/

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Episode 176: Deep Health: A Practice of Expansion Aug 03, 2019

For decades the diet industry has encouraged women to pursue smaller bodies by way of restricting food, which has ultimately, lead to the restriction of so many other things.

Restriction of self-respect. Restriction of happiness. Restriction of living life full out.

…until the “weight goal” is achieved.

All this “restriction” is depleting health not fortifying it.

Deep health, which I define extensively in this episode, is created from a place of expansion, not restriction.

Have a listen to this week’s episode to find out more about why I teach expansion to my clients, rather than restriction, as a way to improve health and, if you think it is valuable, share it with another woman who you think could benefit from listening.

You can listen here: https://graceandgrit.com/podcast-176/

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Episode 175: 4 Delightful Ways to Come Home to Yourself Jul 27, 2019

Summer brings back fond childhood memories for many women; a time when we were less concerned about productivity and far more interested in seeking out fun, new adventures and even making new friends.

Most women I coach to improve their health and overall happiness with their life could benefit from an infusion of that childlike spirit.

Play, laughter, adventure, creativity, social connection and nature are nutrients that many women have pushed aside in their adult years because they are things that feel like guilty pleasures.

In this episode of the Grace & Grit Podcast, I remind listeners why these elements are so essential to your health and how to start infusing your life with more of them.

You can listen here: https://graceandgrit.com/podcast-175/

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Episode 174: Reclaiming Your Power Around Food & Alcohol This Summer (and always) Jul 20, 2019

Summer presents us with a lot of opportunities to celebrate, travel and enjoy the company of family and friends, which can be oh-so-good for the heart and soul AND a little (or a lot) challenging for women who are trying to improve their relationship with food and alcohol.

In this episode, I talk about some of the biggest challenges people face in social situations and how to make choices that won’t have you regretting your decisions the next day.

Have a listen. Share your thoughts. Pass this on to a woman you think could benefit from listening to it.

You can listen here: https://graceandgrit.com/podcast-174/

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Episode 173: The REAL Secret to Rocking Your Swimwear This Summer (it is not what you think) Jul 13, 2019

The diet and fitness industries would have you believe that if you want to rock your swimwear (or any “wear”, for that matter), you need a detox, a highly specialized diet or a new exercise routine.

What you really need, I would argue, is to change the way you are thinking about your body.

When you shift your focus from all that is wrong with your body to all that your body is doing awesomely well, not only do you feel better, but you DO better. You take better care of things you appreciate. #truestory

In this episode of the Grace & Grit Podcast, I talk about ways to mend your body image so can spend less time beating yourself up and more time embracing the preciousness of summer.

Have a listen. Share your thoughts:)

You can listen here: https://graceandgrit.com/podcast-173/

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Episode 172: Best Summer Ever Jul 06, 2019

Last summer was NOT my best summer ever.

It was emotionally draining and I committed to way too many work projects, which made me feel like I literally missed the magic of summer. Which, I had a lot of disappointment about.

So, this year I took some time to be intentional about how I move through my summer, so I can experience as much summer magic as possible.

In this episode of the podcast, and all month long, the Grace & Grit Podcast will be dedicated to helping you design and live a summer that nourishes your mind, body, and soul.

I hope you’ll join me as we travel through the next few weeks, so you too can be very intentional about how you live your precious summer days.

Listen in and share. I’d love to hear about your Best Summer Ever!

You can listen here: https://graceandgrit.com/podcast-172/

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Episode 171: When Protecting Your Mental Health Means Making Hard Choices w/ Marianne van den Broek Ph.D Jun 29, 2019

Mental health should be a priority for EVERYONE, which is something we have emphasized throughout this month on the Grace & Grit Podcast.

Nourishing your mental health looks like:

Learning skills that help you navigate life challenges, gracefully.
Taking responsibility for your lifestyle choices.
Learning how to process ALL emotion without defending, distracting or numbing yourself.
Making difficult decisions to stay true to who you are and what you want for your life.

…just to name a few things.

My guest today, Marianne van den Broek Ph.D., is a licensed MD and psychiatrist, who spent 17 years pursuing a profession in the medical field that she eventually decided was not a good fit for her. So, she gave herself the grace to pursue work that DID feel in alignment with who she is and her mental health benefitted tremendously from it.

Yes, even mental health experts have to make hard decision to honor and protect their own mental health.

You can listen here: https://graceandgrit.com/podcast-171/

And, grab this month’s FREE roadmap. It highlights the main points in each episode and captures your biggest takeaways. Download yours here: https://graceandgrit.com/mentalhealthroadmap

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Episode 170: Why You Drink and How To Stop w/ Veronica Valli Jun 22, 2019

I am super excited to have with me today, Veronica Valli to talk about something our culture has really normalized to the point that it is nearly impossible to escape, which is, the consumption of ALCOHOL.

Alcohol is everywhere!

=> When you go out to eat, it is very common to be asked if you want a cocktail.

=> The media inundates us with ads promoting alcohol.

=> Nearly every social occasion you are invited to will present you with an opportunity to drink.

=> Most people associate downtime, fun and relaxing with alcohol. We are living in an age where we have made the consumption of alcohol SO normal, that many people struggle to drink less because they literally think their life will be less enjoyable without it.

And the craziest thing of all is that it is costing people a lot to drink.

=> It is costing people their ability to face difficult emotions head-on.

=> It is costing people their ability to be authentic and real.

=> For many, it is costing them self-respect, because alcohol is preventing them from improving things in their life they say are important to them, like health and relationships.

In other words, drinking costs a lot in terms of both mental and physical health. Which is precisely why I could not be more excited to have Veronica Valli with me today to talk about why you drink and how to stop.

You can listen here: https://graceandgrit.com/podcast-170/

And, grab this month’s FREE roadmap. It highlights the main points in each episode and captures your biggest takeaways. Download yours here: https://graceandgrit.com/mentalhealthroadmap

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Episode 169: The Courageous Act of Improving Your Mental Health w/ Dr. Sarah Sarkis Jun 15, 2019

Dr. Sarah Sarkis is a psychologist, writer, and performance consultant with a private practice in Honolulu, Hawaii. Her integrated approach is big on science, low on bullshit, empowering her clients to achieve long term change and growth through an eclectic blend of psychology, neurobiology, and functional medicine.

In this interview, we touch on so many points relevant to modern-day mental health, including:

*The importance of being emotional flexibility *Learning how to embrace ambiguity *Where to start improving your mental health *The role self-awareness plays in mental health *How to find a great therapist *The danger of avoiding difficult emotions

…and so much more.

Listen in and share your thoughts!

You can listen here: https://graceandgrit.com/podcast-169/

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Episode 168: 3 Simple Steps to Manage Your Mental Landscape Daily Jun 08, 2019

In this second episode of the “Modern Day Mental Health Theme”, I introduce 3 simple steps to to help you immediately improve your mental state.

Clear physical and lifestyle clutter
Pause to notice & name your what you are feeling and why you are feeling it.
Choose to feel with intention.

These are strategies I have used for years to help my clients unpack their stress and more consistently honor the needs of their mind, body, and soul.

Have a listen. If you reap value from it, please consider sharing it with another woman who could benefit from listening.

You can listen here: https://graceandgrit.com/podcast-168/

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Episode 167: Modern Day Mental Health Jun 01, 2019

While we are facing a tremendous amount of physical health challenges in our culture today, mental health is the most pressing issue of our time.

Our ability to prevent, heal and manage modern-day health challenges is heavily influenced by the state of a person’s mind.

If you are serious about cultivating deep health for yourself, you would benefit tremendously by focusing as much attention on your mental health as you do your physical health. Perhaps, even more so.

In this episode of the Grace & Grit podcast, I introduce why I chose this theme and what you CAN do to positively influence the state of your mental health via your lifestyle choices.

You can listen here: https://graceandgrit.com/podcast-167/

And, if you missed last month’s Roadmap, Finding Freedom Through Discipline, be sure to grab that here: https://graceandgrit.com/disciplineroadmap

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Episode 166: Realignment Fundamentals: Getting back on track when life throws you a curveball. May 25, 2019

Progress is not linear. (Read that again!)

You will make mistakes.
You will revert to behaviors that don’t serve you from time to time.
You will “test the waters” to the point of unraveling some of your good work.

In other words, you will find yourself “misaligned” along the path to change. It happens. It is part of the process.

Being misaligned is where we learn and are presented with the opportunity to REALIGN.

With practice, realigning yourself gets quicker and more graceful. Yes, really.

Listen in to today’s episode to get some tips and tricks for how to bring yourself back into alignment along your health journey, when life throws you a curveball (and there will be many, because…well…LIFE:)

You can listen here: https://graceandgrit.com/podcast-166/

And, grab this month’s FREE roadmap. It highlights the main points in each episode and captures your biggest takeaways.

Download yours here: https://graceandgrit.com/disciplineroadmap

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Episode 165: Disciplined Actions That Will Supercharge Your Life May 18, 2019

There are 4 primary practices that I teach all of my clients to ensure that they make progress towards their goals.

Self-Awareness
Organization
Follow Through
Realignment

These 4 practices can be applied to any area of your life to supercharge it.

If you are looking for ways to supercharge your life in any way, do not miss this episode!

You can listen here: https://graceandgrit.com/podcast-165/

And, grab this month’s FREE roadmap. It highlights the main points in each episode and captures your biggest takeaways.

Download yours here: https://graceandgrit.com/disciplineroadmap

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Episode 164: 5 Ways to Cultivate Self-Discipline...Gracefully. May 11, 2019

Last week on the podcast we talked about the difference between using discipline as punishment vs an act of love.

And this week, I am teaching you 5 ways to apply more self-discipline in your life in a way that feels simple, kind and even joy-filled.

If you struggle to show up for yourself consistently, and you know that developing more self-discipline would help you do just that… do not miss this episode.

You can listen here: https://graceandgrit.com/podcast-164/

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Episode 163: Discipline is NOT a dirty word. May 04, 2019

In my opinion, there are two ways you can think about discipline, and how you choose to think about it has everything to do with your ability to use it to move your life to higher ground.

What do you make discipline mean?

What could you make it mean?

Do you want it to be a form of punishment or a form of devotion?

Do you want it to mean restriction or freedom?

Do you consider it a "have to" or a "get to"?

Do you apply it to your life because you "should" or because you "want to"?

You get to choose! And your choice in how you perceive it and use it matters. A lot actually.

Listen to this episode if you would like to mend your relationship with discipline.

You can listen here: https://graceandgrit.com/podcast-163/

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Episode 162: The Space Between Grace & Grit Apr 27, 2019

This week’s episode on the Grace & Grit Podcast is the final installment of the Self-Leadership (and why it matters to your health) theme, and I am talking about the two final pillars: self-compassion & self-discipline (aka Grace & Grit).

We need BOTH grace (self-compassion) and grit (self-discipline) to live a healthy, joyous life. The hard part is embracing the quality that doesn’t come as natural to you and not misuse the one that does.

As a health coach, I have seen women manipulate self-love into rationalizing why they shouldn’t have to apply the self-discipline that will help them get happier or healthier. And I have witnessed women use self-discipline to the point of self-destruction because they clearly lack love for themselves.

I am a champion for residing in the space between self-love and self-discipline, which is why I named my company Grace & Grit. One without the other will cage what is possible for your life.

Listen in to this episode to hear more about my thoughts on this and learn a few of my favorite strategies for finding your balance between the two.

https://graceandgrit.com/podcast-162/

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Episode 161: Self-Management: Taking Back Control of Your Time, Energy & Mindset Apr 20, 2019

We have covered a lot of ground on the Grace & Grit Podcast this month in regards to Self-Leadership and why it matters to your health.

In the first two episodes (159 & 161) I talked about the importance of developing self-respect, and why self-awareness is so essential to self-development.

You may have self-respect, you may have self-awareness, you may have a game plan for developing the parts of yourself that need developing, but if you can’t manage your time, your energy, or your mindset – you will struggle unnecessarily to make progress along your journey.

This episode is all about helping you to take back control of your time, energy and mindset so you can create the level of success you truly crave with your health, and ultimately, your life.

Have a listen. Share your thoughts. And if you love it, please consider sharing it with a woman you believe could benefit from listening too!

https://graceandgrit.com/podcast-161/

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Episode 160: Shifting Your Focus from Arriving to Becoming Apr 13, 2019

This month on the podcast we are talking about what means to be self-directed along your health journey and the 6 pillars that make-up powerful self-leadership.

Last week we did a deep dive into the most foundational pillar, which is self-respect and on this episode, I talk about self-awareness and self-development. Plus I dish out some tips for improving both of these areas with more ease and grace.

I also interview a client of mine at the end of this episode who shares her insight on what it is like to work with me. :)

Click the link to have a listen. Share your thoughts and send this to a woman who may benefit from hearing it!

https://graceandgrit.com/podcast-160/

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Episode 159: When "Loving Yourself" Feels Impossible Apr 06, 2019

Some health coaches heavily focus on nutrition, others on fitness, and others on mindfulness.

While the work that I do as a coach addresses all of these things in depth, the thing I am MOST passionate about teaching clients is self-leadership, because, without it, nothing else will stick for very long.

In this episode of the Grace & Grit Podcast, I introduce what I believe to be the 6 pillars of powerful self-leadership, how self-leadership impacts your ability to take care of yourself and I do a deep dive into the most essential of these pillars: self-respect.

This is perhaps, one of my favorite topics to date on the podcast because it is the bedrock of the work that I do as a coach.

Over the course of the next month, I will be addressing all 6 pillars of self-leadership and how these pillars directly influence your health story.

Click the link to have a listen. Share your thoughts. And if you love it, please consider sharing it with a woman you believe could benefit from listening too! https://graceandgrit.com/podcast-159/

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Episode 158: Sleep Deprivation: A Public Health Crisis Mar 30, 2019

Everywhere you turn it seems there is a new diet or exercise program being marketed to you, but how often do you see the wellness industry pushing the importance of sleep?

Sleep is the linchpin to your health, according to Matthew Walker Ph.D., who wrote the awesome book, Why We Sleep.

Matthew Walker is Professor of Neuroscience and Psychology at the University of California, Berkeley, and Founder and Director of the Center for Human Sleep Science. He is has been deep in the study of sleep for more than 20 years and his book is both illuminating and horrifying.

I strongly encourage every human who values their health to read this book and in this episode of the Grace & Grit Podcast, I highlight some of the biggest takeaways from Walker’s book and dish out a few of my own tips for better sleep hygiene.

Have a listen and share your thoughts! https://graceandgrit.com/podcast-158/

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Episode 157: Restoring Hormonal Health w/ Kiran Ram Mar 23, 2019

It is fundamentally impossible to create a state of deep health without adequate recovery and I will forever be reminding my listeners, my clients and my community that the answers to improving health are often not found in doing more but doing less.

In a culture that glorifies hustle, it can be really difficult to slow down and grant yourself adequate permission to rest and recover, which can dramatically affect your hormonal system. When hormones are disrupted everything feels challenging and no one understands this better than women entering perimenopause and menopause.

In this episode of the Grace and Grit Podcast, I have invited my friend, Kiran Ram, to the show to help women better understand how lifestyle choices can help to restore hormonal balance.

Have a listen and share your thoughts! https://graceandgrit.com/podcast-157/

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Episode 156: When Restoration Looks Like Making Difficult Personal Decisions w/ Michelle Rycroft Mar 16, 2019

Have you ever heard of Breast Implant Illness?

If not, you are not alone.

I had not heard of it either until few friends of mine publically announced their intention to have “explant” surgery after they started to suffer from inexplicable health challenges over the past few years.

One such friend is Michelle Rycroft, a dedicated health coach and personal trainer who I have had the pleasure of knowing for several years. When Michelle started to share her challenges with what she believes to be breast implant illness, I was intrigued about the illness and started to do some of my own research.

I came across hundreds of stories just like Michelle’s and I strongly feel that this is a topic that women need to be better informed about, especially in light of the FDA stepping forward last month to notify the public that “individuals with breast implants have a risk of developing breast implant-associated anaplastic large cell lymphoma, or BIA-ALCL, a type of non-Hodgkin’s lymphoma (cancer of the immune system).”

Breast augmentation is one of the most popular cosmetic surgery procedures done in the United States. While I am not for or against plastic surgery, I am all for helping women to make educated decisions about their health.

Click here to learn more and LISTEN NOW.

>>Are you loving the Grace & Grit Podcast? Help us keep the mic on! Then head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 155: Restoring in the Azores w/ Joana Meneses Mar 09, 2019

In this episode, I interview a very dear friend of mine, Joana Meneses, who has built an amazing retreat business in her homeland of Portugal (in the Azores Islands, to be more specific).

I went to visit her last year for some much-needed restoration myself and, not only was I restored, I was deeply touched and inspired by the place and the people that she introduced me to.

Since the entire month on the Grace & Grit podcast is dedicated to the theme RESTORE, I thought it would be a great opportunity to host this incredible friend of mine so you can hear from her first hand how she was able to combine her love of movement with her native country, to create a restoration opportunity like no other.

I hope you enjoy this interview as much as I enjoyed doing it:)

Click here to learn more and LISTEN NOW!

>>Are you loving the Grace & Grit Podcast? Help us keep the mic on! Then head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 154: STOP Compromising Your Need For Recovery Mar 02, 2019

Negotiating recovery is a very real habit that many women have adopted in their life that has some pretty steep consequences.

Protecting time in your schedule to allow your mind, body, and soul to recover should not be “optional”, you should treat it as “mandatory” if you want to feel strong, resilient and proactive.

In this episode of the Grace & Grit Podcast, I share some of my thoughts on why making time to restore your mind, body, and soul is so important, why we struggle to make time for it and simple measures we can take to add it back into our lives.

If you struggle to grant yourself permission to rest and restore or know a woman who does, have a listen and share your thoughts.

>>Are you loving the Grace & Grit Podcast? Help us keep the mic on! Then head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 153: Developing Resilience and Why It Matters Feb 23, 2019

If you are creating any kind of meaningful change in your life, you will most certainly be confronted with resistance…many, many times. And when feel resistance, you can hand over the car keys, which will get you nowhere (because resistance wants you to stay exactly where you are). Or…

You can use the fact that you are in the arena with resistance as an opportunity to flex your resilience muscle, which allows you to move forward with the change that you were so intent on making.

In this episode of the Grace & Grit Podcast, I talk about the difference between resistance and resilience and why you would benefit greatly from developing the latter.

Click here to learn more and LISTEN NOW!

>>Are you loving the Grace & Grit Podcast? Help us keep the mic on! Then head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 152: Permission to Evolve w/ Steph Gaudreau Feb 16, 2019

I am so honored to have Steph Gaudreau back on the Grace & Grit Podcast to expand the conversation around “Embracing Resistance”, which is the theme on the podcast this month.

I have watched Steph’s business and message spread like wildfire over the past few years, and I know that the growth she has experienced has not come without a fair share of challenges.

In this episode, Steph graciously shares what it took for her to move through resistance along the path to growth, how she gave herself permission to evolve, even when it felt there was a lot at stake, and how she gracefully handles resistance when it shows up in her own health journey.

Lots of good stuff here! Click here to have a listen and share your thoughts.

>>Are you loving the Grace & Grit Podcast? Help us keep the mic on! Then head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 151: Stop Retreating from Resistance and Use it to Expand Your Life w/ Nikki Naab Levy Feb 09, 2019

Resistance is how we fortify our muscle, our bone, and even our brain tissue. Learning how to embrace resistance is also how we learn to expand our lives. Resistance, both emotional and physical, can literally forge us into more capable and resilient human beings IF we are willing to lean into it rather than making a habit of retreating from it.

In this episode, I have the honor of interviewing strength coach and fellow podcaster Nikki Naab-Levy and we discuss all things “resistance”, including:

How she shows up for herself despite resistance being present.
How resistance training improved her life.
How to approach resistance training safely.
How to trust your body again after you have been injured.

And so much more! Click here to learn more and LISTEN NOW!

>>Are you loving the Grace & Grit Podcast? Help us keep the mic on! Then head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 150: Using Resistance to Your Advantage Feb 02, 2019

In order to improve your life, one thing is for certain, you are going to have to do some things differently than you have in the past, which will feel challenging. And, where there is challenge, there is resistance.

What if you could use resistance to enhance your life rather than deplete it? What if you see resistance as something that lights the way, rather than something that prevents you from moving forward?

Well, you can and you should.

In this episode of the Grace & Grit Podcast, I will tell you how you can and why you should learn to embrace resistance.

Click here to listen now and share your thoughts.

>>Are you loving the Grace & Grit Podcast? Help us keep the mic on! Then head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 149: How to Develop the Habit of Showing Up For Yourself Jan 26, 2019

In this final episode of the theme “Ready, Set, Grow” on the Grace & Grit Podcast, I talk about a few of the biggest obstacles standing in the way of women showing up for themselves to “do the work” required to improve their health story. I also provide some suggestions for how to conquer each one.

These are the specific obstacles I address:

Not believing that it is possible to improve health.
Chasing results rather than looking for ways to fall in love with the work.
Making a habit out of negotiating and rationalizing.
Quitting because results are showing up “fast enough”.

If you have ever found yourself challenged by any one or ALL of the above obstacles…have a listen to this episode.

Click here to learn more and LISTEN NOW!

>>Are you loving the Grace & Grit Podcast? Help us keep the mic on! Then head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 148: Powerful Questions to Ask Yourself to Move Your Life to Higher Ground Jan 19, 2019

I am a big believer that deep health is born out of the willingness to get to know yourself better; understanding why you do things that don’t really serve you and why you don’t do things that are in line with what you say you want for your life.

To improve your health, you must be willing to ask yourself some hard questions and honor the answers that you uncover.

Today’s episode introduces questions I have learned to ask myself often and much to move my life in a healthier direction.

Check it out and I’d love to hear the questions YOU ask yourself to better understand yourself and, ultimately, move your life to higher ground.

Click here to read more and LISTEN NOW!

>>Are you loving the Grace & Grit Podcast? Help us keep the mic on! Then head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 147: Organizing Yourself For Success Jan 12, 2019

Change is challenging, to say the least. Which is why a lot of people fail to improve their life to the degree that they want to.

Most people are living over scheduled lives, barely keeping their head above water and, therefore, reacting to the world around them with old behaviors that are seared into their brain.

Reaction is rooted in habit (things you have practiced for years), so if you want to improve your life, you will need to make a conscious choice to respond differently to the world around you.

And that, my friend, requires getting organized!

In this episode of the Grace & Grit Podcast, I introduce you to a system of organization. “Macro to Micro”, that I have used in my own life to make significant changes. I have also taught this system to many clients over the years who have found it to be incredibly beneficial.

Click here to have a listen. I hope it helps!

>>Are you loving the Grace & Grit Podcast? Help us keep the mic on! Then head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 146: Lessons From a Few Of My Favorite Books (that are sure to help you "stay the course" this year) Jan 05, 2019

I love to read and there are a handful of authors that have greatly influenced the work that I do as a health coach. So, today on the Grace & Grit Podcast I share with you a few of the lesson I have reaped from some of my favorite books over the past several years.

They are all heavily based on how change actually happens and what it really takes to create sustainable change.

If you could use a little inspiration this year to dig a little deeper so you can rise a little higher in your life… don’t miss this episode.

Click here to have a listen and share your thoughts below.

>>Are you loving the Grace & Grit Podcast? Help us keep the mic on! Then head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 145: My Top Ten Pieces of Advice to Help You Improve Your Health in the New Year Dec 29, 2018

I have been helping women rewrite their health stories now for over 20 years, and I have learned a few things along the way about what it really takes to create sustainable change.

It has nothing to do with the latest diet craze (or any diet for that matter). It has nothing to do with superfoods or exercise protocols.

What it takes to create sustainable change has everything to do with how you are thinking about your process, your worth, your challenges and even your failures.

Your success with your health goals has everything to do with your mindset and in this episode, I do a deep dive into the 10 mindset shifts I believe women need to make to make meaningful change with their health in a sustainable way.

Click here to listen in and share your thoughts!

>>Are you loving the Grace & Grit Podcast? Help us keep the mic on! Then head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 144: Finding Joy w/ Ingrid Fetell Lee Dec 22, 2018

We have been doing a deep dive into the topic, “The Practice of Joyful Living”, all month. Which, is super timely considering that there is a heightened spirit of joy in the air around the holiday season.

What if we could maintain some of the joyful living magic that we find during the holiday season, throughout the rest of the year?

What if pursuing more joyful living practices were just as important to our health as the food we eat and the exercise we do?

I, for one, believe it is. Which is why I could not be more honored to host today’s guest, Ingrid Fetell Lee.

I first came upon Ingrid’s work when a friend shared her TED talk video with me, “Where Joy Hides and How to Find it”. I was riveted by what she had to say and went on to purchase her book, Joyful: The Surprising Power of Ordinary Things to Create Extraordinary Happiness, which did not disappoint.

Have a listen to this conversation I had with Ingrid Fetell Lee and let me know what you walk away with!

Click here to learn more and LISTEN NOW!

>>Are you loving the Grace & Grit Podcast? Help us keep the mic on! Then head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 143: 5 Ways I am Deepening My Own Practice of Joyful Living Dec 15, 2018

We have been doing a deep dive all month long into the topic “The Practice of Joyful Living” and in today’s episode, I share 5 ways I am committed to deepening my own joyful living practice in 2019, which includes:

Creating negative space in my schedule.
Cultivating more opportunities for connection.
Leaning deeper into the practice of letting go.
Granting myself permission to evolve.
Looking for reasons to be joyful in ALL situations.

Have a listen and share your thoughts!

Click here to learn more and LISTEN NOW!

>>Are you loving the Grace & Grit Podcast? Help us keep the mic on! Then head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 142: Creating Sustainable Life Satisfaction w/ Dr. Jennifer Guttman Dec 08, 2018

My guest today, Dr. Jennifer Guttman, believes that happiness is a fleeting emotion, an endorphin rush, a chemical high, and that our culture’s current obsession with “happiness” is causing suffering.

Dr. Guttman teaches that while sustainable happiness isn’t a realistic goal, satisfaction can be achieved.

To hear more about what Dr. Guttman refers to as “Sustainable Life Satisfaction” check out this episode of the Grace & Grit Podcast.

Click here to learn more and LISTEN NOW!

>>Are you loving the Grace & Grit Podcast? Help us keep the mic on! Then head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 141: The Practice of Joyful Living Dec 01, 2018

Joy is an approach to life, an attitude, a choice of which SO MANY benefits are a bi-product of!

In this episode of the Grace & Grit Podcast I talk about:

the difference between joy and happiness
why joy is such a difficult practice for us to maintain
how we sabotage it when it shows up
the ways we try to seek out joy that end up depleting us
the ways we can bring more joy into our life

Click here to learn more and LISTEN NOW!

>Are you loving the Grace & Grit Podcast? Help us keep the mic on! Then head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 140: The Healing Power of Forgiveness Nov 24, 2018

Improving your health is a healing process and while the wellness industry talks a lot about lifestyle behaviors that can help to accelerate the healing process like nutrition, exercise, recovery etc., we aren’t hearing enough about the healing power of things like gratitude, compassion, and forgiveness.

Studies have found that the act of forgiveness can reap huge rewards for your health, lowering the risk of heart attack; improving cholesterol levels and sleep, improve immunity; and reducing pain, blood pressure, and levels of anxiety, depression, and stress.

Listen to this episode of the Grace & Grit Podcast for more about the healing properties of forgiveness.

Click here to learn more and LISTEN NOW.

>>Are you loving the Grace & Grit Podcast? Help us keep the mic on! Then head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 139: Appreciate Your Way to Better Health Nov 17, 2018

While you most certainly cannot hate or abuse your way into a state of better health, you CAN appreciate your way there.

I have long believed, and research certainly supports, that gratitude is the gateway to a healthier and more fulfilling life, and in this episode of the Grace & Grit Podcast, I talk about why we struggle to be grateful more often and what we can do to build a more robust gratitude muscle.

Click here to learn more and LISTEN NOW!

>>Are you loving the Grace & Grit Podcast? Help us keep the mic on! Then head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 138: Parenting Yourself: The Secret to a Healthy & Joyful Holiday Season Nov 10, 2018

Maybe you don’t have children, but you were once a child. And as a child, you likely had someone in your life who helped you to set boundaries, make healthy decisions and instill in you the importance of love and respect.

Somewhere along the line of the aging process, you declared yourself an adult and no longer in need of parenting. As an adult, you do still need parenting, it is just now, that responsibility becomes yours.

In this episode of the Grace & Grit Podcast, I talk about the importance of parenting yourself if you want to improve any aspect of your life and if you don’t want to lose yourselves in the chaos of the holiday season.

Click here to learn more and LISTEN NOW.

>>Are you loving the Grace & Grit Podcast? Help us keep the mic on! Then head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 137: Redefining the Holidays Nov 03, 2018

Just because you have always done something a certain way does not mean you have to keep doing it that way. In fact, if what you are doing is depleting you, it is high time you consider changing it.

And this is certainly the case with the holiday season for many women. Many women end up feeling exhausted, sick and a little resentful at the end of the holiday season because, yet again, they committed to too much and failed to preserve any time or energy for themselves.

In this episode of the Grace & Grit Podcast, I talk about a process I use with clients to help them redefine how they want the holidays to look and feel so they can maintain their health and their sanity.

Click here to learn more and LISTEN NOW! >>Are you loving the Grace & Grit Podcast? Help us keep the mic on! Then head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 136: Hormonal Healing & Lifestyle Management with Laini Gray Oct 27, 2018

I am so excited to be hosting my dear friend, Laini Gray on the Grace & Grit show for the third time!

Laini is a wealth of information when it comes to hormones, gut health, liver function, and all-around lifestyle management to elevate health on just about every front.

If you have been enjoying the interviews this month on Hormonal Health, you do not want to miss this episode.

Click here to learn more and LISTEN NOW!

>>Are you loving the Grace & Grit Podcast? Help us keep the mic on! Then head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 135: Understanding Hormones via the DUTCH Test w/ Dr. Debbie Rice Oct 20, 2018

Hormones are a topic we have talked a lot about on the Grace & Grit Podcast because let’s face it – hormones govern your body – and if they aren’t in their happy place…well…neither are you!

As I have crossed over the threshold of 40, I have become a lot more curious about the state of my own hormones. I feel amazing, but there are months when my PMS is simply out of control. My breasts hurt, I am reactive and I just feel like my body is not my own.

I have been hearing about the DUTCH Test for a few years now (DUTCH stands for Dried Urine Test for Comprehensive Hormones), which you can do in the comfort of your own home.

The Dutch Test is being used by more and more physicians to remedy hormonal challenges in patients and has been endorsed by well known medical experts like Kris Kessler, Dr. Joesph Mercola, Dr. Ben Lynch, Christiane Northrup, and Sara Gottfriend.

When I asked my awesome Naturopathic physician, Elizabeth Stegmaier, about it she encouraged me to have the testing done not just for my benefit but to be able to educate you the listeners about the value of this type of testing. Not only has Dr. Stegmaier personally been using the Dutch test for years with her own patients, but she just happens to be friends with the top clinical advisors to the product, one of which agreed to join me on the podcast today, Dr. Debbie Rice.

Click here to learn more and LISTEN NOW!

>>Are you loving the Grace & Grit Podcast? Help us keep the mic on! Then head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 134: Hormones & Metabolic Health w/ Dr. Jade Teta Oct 13, 2018

The metabolism is often discussed in fitness and diet spaces as ONLY an energy equation and, while energy does matter (how much energy you are consuming vs how much you are expending), there are so many other factors that influence metabolic health, namely, HORMONES.

Dr. Jade Teta has been helping women improve their metabolic function for years and his work has been especially impactful for women trying to understand the metabolic and hormonal challenges that often arise within the years between peri-menopause and post-menopause.

We cover a ton of ground in this interview, including:

How to better understand YOUR unique metabolism.
The power “rest based living” has to positively influence women’s hormones.
Why joy matters to your hormonal and metabolic health.
Respecting carbohydrates as you age.
Why weight training is an invaluable exercise modality, especially for women.

…and so much more!

Have a listen and share your thoughts!

Click here to learn more and LISTEN NOW.

>>Are you loving the Grace & Grit Podcast? Help us keep the mic on! Then head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 133: Hormonal Health 101 Oct 06, 2018

This month we are talking all about hormonal health.

Hormones basically govern your biology, so if your hormones aren’t happy…well… neither are you.

In this episode of the Grace & Grit Podcast, I give a brief lesson in the primary hormones I think all women should be a bit more educated about.

While I am NOT a hormonal health expert, I have invited several guests to the show this month who are, so today’s podcast helps lay the foundation for those conversations.

Enjoy!

Click here to learn more and LISTEN NOW!

>>Are you loving the Grace & Grit Podcast? Help us keep the mic on!

Then head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 132: STOP WAITING: Simple Actions You Can Start Taking TODAY Sep 29, 2018

Stop waiting for the perfect time, Stop waiting for permission, Stop waiting until you “feel” like doing the work…to restore your health.

Commit to 1 small action today and again tomorrow.

Massive change IS possible when we commit to small actions repeated consistently over time.

Last week on the podcast (Episode 131) I talked about why the danger of taking on too much change too fast, which I refer to as the “Hail Mary Approach”. This is the approach the diet industry sells you and yet…it doesn’t work for long-term sustainability.

In today’s episode, I give you 10 simple measures you can start applying to your life immediately to improve your health.

And the best part is… You don’t have to buy anything. You don’t have to follow a formula. You don’t have to carve our hours of time in your schedule.

You just need to stop waiting and start doing.

Listen to this episode to discover the 10 simple and seemingly insignificant things you could be doing TODAY that can significantly impact your overall health over time.

Click here to learn more and LISTEN NOW.

>>Are you loving the Grace & Grit Podcast? Help us keep the mic on!

Then head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 131: Building a Practice vs. Chasing Results Sep 22, 2018

Everywhere you turn there seems to be a new product, formula, program, pill or system being sold to you promising RESULTS. Sadly, people buy into these promises in droves to improve their health, but these measures can often further damage their health by causing them to develop a phobia of food, disordered eating patterns, hormonal challenges…and so much more.

Chasing results is not the same as improving health.

In fact, I have worked with many clients over the years who were so focused on creating certain results with their physiology, that they hugely sacrificed their physiological and psychological health to do so.

There is a big difference between chasing results and building a practice of better self-care (which results are typically the bi-product of…by the way).

You can spend your time, money and energy chasing what I call the “Hail Mary Approaches” to results (which you will struggle to sustain) OR you can invest in learning how to build a practice of better self-care so you can remove yourself once and for all from diet dogma and extreme measures.

This is the topic of today’s podcast. Listen and let me know your thoughts.

Click to learn more and LISTEN NOW!

>>Are you loving the Grace & Grit Podcast? Help us keep the mic on!

Then head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 130: Why Diet & Exercise Aren’t Enough Sep 15, 2018

Although there are many forms of stress that directly influence our health, in this episode of the Grace & Grit Podcast, I specifically address the power that psychological stress has to influence physiology.

You could be doing everything right with your diet and exercising religiously but, if you aren’t managing what is happening in your head, you may either struggle to create the results you are looking for and/or maintain the results you create.

The work that I do with my clients focuses just as much on mindset as it does diet and exercise and today I want to explain WHY learning to manage your psychological stress has EVERYTHING to do with optimizing your physiology.

Click here to learn more and LISTEN NOW.

>>Are you loving the Grace & Grit Podcast? Help us keep the mic on!

Then head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 129: The Purpose of Health Coaching Sep 08, 2018

“Give a man a fish and feed him for a day. Teach a man to fish and feed him for the rest of his life.”

Years ago my son was learning to read and it took everything in me not to just give him the answer when he is struggling with a new word. I won’t lie, I did that at first and my husband quickly pointed out that every time our son was unsure of himself, he was getting in the habit of looking at me for the answer. I was crushing his critical thinking ability and his ability to progress towards independence.

Which, in my opinion, is precisely what so many (not all) programs are promoting in the fitness, supplement and weight-loss industries. Women are being robbed of the opportunity to learn how to fish. We are being disconnected from our physiology not reconnected to it. We adopt formulas and systems that dictate to our body, rather than learning methods for how to listen to our bodies.

You don’t create deep health for yourself by consuming more supplements than nutritious food, following someone’s meal plans forever, or only moving your body in the presence of a “professional”.

Nope.

You create deep health by trying some things on, listening to what your body needs and how it responds to your choices.

You create deep health by being willing to fail a little, so you can learn how to do better, and by accepting that progress is rarely linear.

You create deep health by finding ways to enjoy the journey, finding the joy in discipline and befriending the work involved in the change processThe .

Good health coaches don’t give you fish, they teach you how to fish and that is what today’s episode is all about!

Click here to learn more and LISTEN NOW!

>>Are you loving the Grace & Grit Podcast? Help us keep the mic on!

Then head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 128: Why You May NOT Want to Work With Me Sep 01, 2018

There was a time in my career when I would have worked like a maniac to convince nearly everyone I encountered that I was the perfect person to usher them towards greater health. Now that I am older and slightly wiser, I realize: I am NOT the right person to help all people and not everyone is ready for the work that I do AND…

That is perfectly ok!

I invest a tremendous amount of time and energy into my clients, so it is really important that we are a good match to do great work together. I believe one of the best ways to begin that process, is to tell potential clients why they might NOT want to hire me.

If after listening to this podcast today (which is also filled with great tips), you are more excited than terrified, then, of course, I encourage you to take the next step and book a FREE 1-hour kickstart coaching call with me, which you can do by going to www.graceandgrit.com/kickstart.

Click here to learn more and LISTEN NOW!

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Episode 127: Befriending Discomfort Along the Path to Change Aug 25, 2018

Discomfort along the path to improving your life isn’t a probability, it is an inevitability.

Every single day you get to decide if you want to stay in the discomfort of the way things are, or lean into the discomfort of improving your situation. Either way, you will have to face discomfort on some level.

The good news is that when you lean into the discomfort that promotes growth in your life, there is tremendous strength on the other side of that.

This episode of the Grace & Grit podcast introduces tips and strategies for befriending discomfort, so you can do the work that will move your life to higher ground.

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Episode 126: Truce with Food® w/ Ali Shapiro Aug 18, 2018

I just adore this conversation that I had with Ali Shapiro about the process of healing, redefining health, and making a truce with food. Ali is a very bright light helping to lead women out of diet dogma and back to themselves.

In this episode, Ali and I discuss:

Option C, which is giving yourself permission to get to know yourself and how you relate to the world around you.
Self-criticism vs Self-awareness
The cost of relying on the outside world to heal you.
What it means to have agency with your body

… and so much more!

Have a listen and let me know your thoughts!

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Episode 125: Audacious Self-Care w/ Sunny Joy McMillan Aug 11, 2018

Unhappy and unfulfilling relationships take a toll on our physical and psychological health. My guest on this episode of the Grace & Grit podcast, Sunny Joy McMillan, strongly believes unsticking these relationships (through improvement or dissolution) is vital to our mental, emotional, spiritual AND physical well-being. And living in alignment with our truth has very positive effects on the body.

Sunny shares her journey of what she calls “audacious self-care”, which for her looked like ending her high conflict marriage and walking away from her Instagram perfect life, so she could rediscover herself and step into the life she feels she was truly meant to live.

In this episode, Sunny and I also discuss:

the necessity of doing your own inner work to create healthy relationships
the cost of trying to fit into other people’s idea of who we should be
the power of beliefs and thoughts
how compassion is linked to motivation
how to befriend resistance
the wisdom of the body and why we should listen to it

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Episode 124: Relationships – The Key to Better Health Aug 04, 2018

In this episode of the Grace & Grit Podcast, I introduce this month’s theme, Relationship and why I think up-leveling our relationships is the linchpin to deep health.

This is a topic I have wanted to dive into for a really long time and…well… the time has come!

Now, most people when they hear the word relationship, they think of our relationship with others. And while that is certainly 1 form… there are so many others.

Relationship with self. Relationship with food. Relationship with exercise. Relationship with discipline. Relationship with success. Relationship with failure. Relationship with time.

Relationship is really how we experience life and if we want to improve any aspect of our life, we have to improve our relationships.

Interested to hear more? Check out this episode!

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Episode 123: The self-care we don’t talk about enough… Jul 28, 2018

There are moments in life, both tragic and beautiful, that take your breath away. I have had a few moments like that this summer and felt compelled to share how they have influenced my thinking and focus, in this episode of the Grace & Grit Podcast.

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Episode 122: Simple Measures For Healthy Travel Jul 21, 2018

I don’t know about you, but summer in my household definitely includes some travel plans. Camping trips, visits with friends and vacations with the family are treasured parts of the summer that can also throw a curveball into self-care routines.

In this episode of the Grace & Grit Podcast, I dish out some of my best advice for taking great care of yourself while traveling.

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Episode 121: Summer Success Strategy Session #2: Eat MORE Vegetables Jul 14, 2018

If you are like most of the women I work with, you probably feel like summer can be a really hard time to stay on track with the behaviors that bring you closer to your health goals, like eating nourishing foods and staying away from the foods that deplete you. (Let’s be honest…there is certainly no shortage of sugar and alcohol involved in summer festivities.)

In this episode of the Grace & Grit podcast, I talk about the one thing to ADD to your diet that can go a really long way in helping you to make better choices, stay satiated and keep you feeling great through the summer months: veggies!

Summer is the season of vegetables and in this episode I discuss why they are so helpful to your body’s chemistry. I also give you suggestions for incorporating more of them into your diet more easily.

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Episode 120: Maintain Your Health This Summer With the Right Dose of Structure & Flexibility Jul 07, 2018

Summer can be a challenging time to stay on track with health promoting behaviors. Schedules get packed with travel, company, and social events galore AND sugar, alcohol, and processed foods are supplied at every turn. It is all too easy to lose your traction, but with a little effort to create some structure and flexibility to your days, you might surprise yourself with how successful you can feel through the summer months.

In this episode of the Grace & Grit Podcast, I dish out what I feel are the linchpins to summer self-care success. If you are nervous about the summer months ahead, have a listen so you can start September feeling healthy, refreshed and ready to take on the fall with gusto.

Click here to learn more and Listen Now!

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Episode 119: Aging Gracefully: June 2018 Rehash Jun 30, 2018

It has been another fabulous month on the Grace & Grit Podcast. In the past 4 weeks we have covered many topics on the theme of Aging Gracefully.

I hosted 3 remarkable guests who shared loads of great insights. This episode is a summary of what we covered in case you missed any episodes or just want a few reminders about the biggest take aways.

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Episode 118: The Gift of Aging w/ Diann Wingert Jun 23, 2018

I met today’s guest on the Grace & Grit podcast, Diann Wingert, at a conference I was invited to speak at called Forty Thrive. Diann was also a speaker at the event and I was so riveted by what she had to say about the gifts of the aging process, that I invited her to be a guest because I knew her message would resonate with the Grace & Grit audience.

In this interview, Diann and I have a great conversation about:

Learning to be grateful and graceful as you age.
Breaking the mold of cultural conditioning to go after your dreams at any age.
What it means to display active courage to take full possession of your life.

…and so much more

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Episode 117: Exploring Identity Through Parkour w/ Julie Angel Jun 16, 2018

In this episode of the Grace & Grit podcast, I had the awesome privilege of interviewing a woman I have admired from afar for years, Julie Angel.

Julie has lived a very textured life as an artist, author and now movement teacher. She was inspired to start practicing Parkour at 35, which opened up an entire new way of living for her.

Just to give you a small taste of her wisdom, Julie has this to say on her own website, www.see-do.com:

“I believe we can age positively by investing time in how we move, what communities we connect with, challenging our self-limiting beliefs, spending time in nature, becoming more minimalist and taking control of our health”

For more wisdom from Julie on movement, bravery, and aging gracefully tune into this episode.

Click here to learn more and LISTEN NOW.

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Episode 116: Becoming Your Own Healer w/ Dr. Anna Cabeca Jun 09, 2018

There are certainly a lot of challenges that can present themselves as we age AND we also have a lot of choice in how much hardship we experience as we move through those challenges.

In this episode of the Grace & Grit podcast, Dr. Anna Cabeca and I cover a tremendous amount of territory on aging gracefully as a woman, including:

How hormones affect our physiology and how they change as we age.
How physiology drives behavior, and what we can do to improve our physiology.
The anti-aging benefits of relationships and community.
How trauma can impact the severity of menopause.
The power cortisol has to disrupt hormones.
The role gut health plays in hormone balance.
Sexual health and so much more!

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Episode 115: Aging Gracefully Jun 02, 2018

Aging… it is inevitable.

The good news is…

We have a choice in how it goes down: we can fight it (despite knowing we can never win) or we can learn how to embrace it.

For the majority of my 20-year career, helping women to improve their health, I have largely worked with the population 40+ and in this episode of the Grace & Grit podcast, I discuss three things that I believe are essential to be a woman who ages gracefully.

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Episode 114: Move Your Training Outside May 26, 2018

The statistics showing the impact of “inactivity” are staggering, sad and oh so unnecessary. We MUST find ways to move our body more often throughout the day and inspire our children to do the same. And there is no better way to do that, than to get outside!

There are so many benefits to moving, playing, training and exploring outdoors and in this episode of the Grace & Grit Podcast, I do a deep dive into those benefits and suggest a myriad of ways that you can use the outdoors to enhance your physiology and even your psychology.

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Episode 113: The Sensibility of Seasonal Eating w/ Sara Bradford May 19, 2018

I adore Sara Bradford SO much that I invited her back to the podcast for a third time!

Sara is registered holistic nutritionist, real food chef and facilitator of the wildly poplar Community Dumps, which help people to return to real food without doing crazy detoxes, taking supplements or any other extreme measures.

In this episode Sara and I talk about:

The sensibility of seasonal eating
Some of Sara’s favorite simple but delicious spring recipes
How to simplify planning and prepping meals
How to become more consistent with nutritious choices

Click here to learn more about Sara and listen now!

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Episode 112: Know Thy Food: Tips for Sourcing Your Food w/ Jennifer Knoetgen May 12, 2018

In this episode of the Grace & Grit podcast my guest Jennifer Knoetgen, who runs a business called Mountain Meat Shares, and I discuss:

The challenges with commercial farming
The value of knowing where your food is coming from
Tips for making “sourcing your food” less overwhelming
How to get the most out of your farmers market experience
Basic strategies for home gardening

Interested? Listen in!!!

Click here to learn more about Jennifer and LISTEN NOW!

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Episode 111: Spring Cleaning the Kitchen May 05, 2018

This month’s theme is SPRING INTO WELLNESS and we are starting in the kitchen!

The kitchen is the sacred space when it comes to your health. You’re doing a lot of (hopefully) good work in your kitchen.

When the kitchen is a space that you enjoy being in and it is conducive to healthy eating it just makes everything so much easier.

I realize, kitchens can be a little bit complicated, in that, you may not be living alone. That can get a little tricky to navigate.

In today’s podcast, we talk about this and lots more things to consider when setting yourself up for success in the kitchen.

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Episode 110: Strategies for Upleveling Your Health Without “Dieting” Apr 28, 2018

What an awesome month it has been on the Grace & Grit podcast! We did a deep dive into the science behind why diets don’t work, how to bust out of diet prison and so much more.

In this episode of the podcast, I summarize the ground we have covered over the past 3 weeks during the “Death of Dieting” theme and dish out some tried and true strategiesyou can implement to greatly improve your health in a sane and, most importantly, sustainable fashion.

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Episode 109: Escaping Diet Prison w/ Rebecca Scritchfield, RDN Apr 21, 2018

This week, I am super honored to be hosting Rebecca Scritchfield, a registered dietitian nutritionist and exercise physiologist on the show, for the second time. I adore this woman’s energy, philosophy, and fierce passion for helping rescue women from “diet prison”.

Rebecca appropriately refers to herself as the anti-diet dietitian. She is the author of Body Kindness, which I have gifted to MANY of my clients and she is just an all-around awesome human who is doing important work in the world in the realm of women’s health.

So if you are someone who is tired of buying into fad diets and are ready for an alternative path to wellness, sit back and enjoy this interview I did with Rebecca.

Click here to learn more and listen now.

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Episode 108: Secrets From the Eating Lab w/ Traci Mann PhD Apr 14, 2018

This month’s deep dive on the podcast is into the wild and seriously misinformed world of dieting. I appropriately titled the theme of this month’s podcast: The Death of Dieting.

Dieting sucks and more importantly it doesn’t work for the long haul and to better help us understand why that is the case, I have invited Traci Mann to be a guest on the show. Traci is a professor of psychology, founder of the Health and Eating Lab at the University of Minnesota and author of Secrets from the Eating Lab: The Science of Weight Loss, the Myth of Willpower and Why You Should Never Diet Again.

We cover a tremendous amount of ground in today’s interview including:
Why diets don’t work.
Why you should focus on living on the low end of your set weight range
The Myth of willpower
Strategies for what will improve your relationship with food
Why “obesity will not kill you”
The incredible health benefits of exercise and why weight loss should not be the primary goal of exercise

Click here to learn more about Traci and listen now!

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Episode 107: April Theme: The Death of Dieting Apr 07, 2018

Episode 106: Permission to Pause - March 2018 Rehash Mar 31, 2018

What an awesome month it was on the Grace & Grit Podcast!

The theme for this month was Permission to Pause: The Paradox of Doing Less in Order to Accomplish More.

I hosted 3 outstanding guests, including:

Chinese medicine expert, Brodie Welch (Episode 103)
Author of The Power of Slow, Christine Hohlbaum (Episode 104)
Intellectual powerhouse and master coach, Krista Scott Dixon (Episode 105)

This episode rehashes the ground we covered and the biggest takeaways from the month. Enjoy!

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Episode 105: The Necessity of Slowing Down to Nourish Deep Health w/ Krista Scott-Dixon Mar 24, 2018

I am beyond thrilled to have Krista Scott Dixon, the intellectual powerhouse behind Precision Nutrition’s curriculum, back on the show.

I specifically invited Krista to come back to the show this month because the way Precision Nutrition goes about helping people return to health, in my opinion, is hugely on point with this month’s theme, “Permission to Pause”, because the PN methodology encourages people to slow down and become more aware of and self directed in their behaviors so they can better take care of themselves with more consistency.

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Episode 104: Learning to Slow Down in a Fast Paced World w/ Christine Hohlbaum Mar 17, 2018

Last week, in episode 103, I had a great conversation with Brodie Welch, about our addiction to speed, hustle and always doing more and what it is costing us in terms of our health and happiness.

Today’s guest, Christine Hohlbaum helps us expand that conversation by sharing a ton of great tips with us on practical things we can do to adjust the speed and overwhelm of our life and give ourselves more permission to pause.

Click here to listen now.

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Episode 103: Opting Out of Stress w/ Brodie Welch L.Ac. Mar 10, 2018

Last week on the podcast I talked about this month’s theme with is “Permission to Pause” and I went into extensive detail about why I believe this topic is so important. If you missed that you might want to check it out.

My guest today, Brodie Welch, has been on the podcast before and I value her opinion and wealth of knowledge so much that I have invited her back to the show. Brodie and I cover a lot of ground in today’s podcast, including:

Addiction to speed and business and what it is costing us mentally and physically.
How to grant yourself permission and space to slow down.
Reworking your relationship with time.
How to maintain energy integrity.
Choosing to Opt-out of stressful living.

Click here to listen now.

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Episode 102: The Paradox of Doing Less to Accomplish More Mar 02, 2018

Many women I work with think that the #1 challenge they have to improve their health is with food or exercise. While eating more nutrient-rich foods and moving their body more may indeed be a part of the solution, the root of the problem is often the speed at which they are living their life.

When we live our life at breakneck speed, piling more and more things on our ever growing to do list, we become mindless and very reactive, which is often what leads to misaligned relationships with food and exercise.

Women MUST learn how to give themselves permission to slow down and recover in such a way that they are more conscious of the decisions that they are making, or not making, in regards to their health. Awareness is the linchpin to any kind of change we are trying to make in our lives and in this episode of the podcast, I dive deep into WHY I believe improving your health should START with considering the pace at which you live and what it is really costing you.

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Episode 101: Strength Training 101 Jan 20, 2018

This day in age, there is no shortage of studies showing us how powerful strength training is for optimizing human health and performance. And, yet, many women still have fierce resistance to making it a regular part of their life.

I get it.

It can be overwhelming, intimidating and even a bit scary to step into an arena that you may not be all that familiar with or have had a bad experience in.

If you are a woman who understands the importance of strength training but has some fear or resistance that is preventing you from engaging with it consistently, today’s episode of the Grace & Grit podcast is for YOU.

*Disclaimer: I cover a lot of ground in this episode but there will likely be a part II because I didn’t want this podcast to be absurdly long.

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Episode 100: Learning to Celebrate with Grace and Grit Jan 13, 2018

Today I am celebrating and I’d love you to join me!

I may not know you personally, but I am pretty certain that you have achieved a few things in your life that required focus, hard work, and a hefty dose of GRIT.

Today the Grace & Grit Podcast is celebrating its 2 year anniversary AND the 100th episode! And, to be honest, what it took to make that happen is the exact same stuff to create ANY kind of success. Listen in to today’s episode and I will tell you more about how I dealt with doubt, failure, and frustration over the past couple of years to make this day possible.

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Episode 099: Understanding the Unique Challenges of Female Physiology w/ Stacy Sims, PhD Jan 06, 2018

As someone who has dedicated her life to helping women up-level their health, I am always on the lookout for people who understand female physiology and the unique training challenges that women face. Women, after all, are NOT little men, as my guest on the show today, Stacy Sims, PhD, so perfectly states.

Stacy Sims, a nutrition scientist and exercise physiologist, understands female chemistry in a way that very few people do. Her book, “ROAR: How to match your food and fitness to your female physiology for optimum performance, great health and a strong lean body for life” is chock full of research and education to help women and anyone who trains women, optimize performance and recovery.

I cannot emphasize how much I appreciate this book. It validates so many things I have long wrestled with as a female athlete and a health coach who works solely with women.

This podcast is RICH with insight and tips to help optimize female physiology. Have a listen. You will not be disappointed that you did.

Click here to learn more and listen now.

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Episode 098: Simple Solutions for Minimizing Toxins in Your Home w/ Tonya Harris, MSHN Dec 29, 2017

Human biology is an amazing thing in that it is equipped to deal with stress in small doses. The problem is, we are dumping way too much stress on our poor little bodies in this day and age, largely due to lifestyle choices.

The Grace & Grit podcast is fast approaching the 100th episode and while we have discussed mental, emotional and physical stress intensely, I have only had a few guests on the show to dish out tips on managing environmental and chemical stress. So, I am thrilled to have Tonya Harris on the show today.

Tonya Harris is Board Certified in Holistic Nutrition® and graduated from Hawthorn University with a Master of Science in Holistic Nutrition.

Today one of the primary focuses of Tonya’s work is to educate people (parents in particular) on how easy it can be to have a safer, more non-toxic home through safer brands to buy, how to read product labels for hidden toxins, and how to do it on a budget. She does this through working with clients both individually and through the online program she created, “The Healthy Home Project.” She has been writing about the health implications of common chemicals in our homes and their effects on our children since 2008, and now blogs on her website at Healthy Home, Happy Family.

Click here to learn more and listen now.

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Episode 097: Big Arms, Big Life w/ Kourtney Thomas Dec 23, 2017

A LOT of women come to work with me because they want to lose weight, and weight loss can be a powerful initial motivator but it often isn’t weighty enough to carry people into long-term health. So I ask my clients, WHY do you want to lose weight, and what lies underneath is typically something that speaks to them wanting to live a bigger life. They want more confidence, they want to move more freely, they want more self-respect etc. So you can see that just having a goal of becoming smaller can feel at odds with living bigger.

Well, my guest today, Kourtney Thomas, whose mantra is “Big Arms, Big Life” has a knack for helping women reconcile this type of conflict. In prepping for this interview, I read the following excerpt on Kourtney’s website, which made me all the more excited to interview her today:

“I played small, I stayed small. Eventually, I experimented with embracing bigness physically, and that led to the ability to create a bigger life than I ever imagined. While I did work through what it felt like to take up more physical space, my mindset changed right along with my body, what I really learned was that building big arms was always about more.

It’s not just about the arms, and it never was. It’s about exploring the possibilities. Shedding old stories, and writing new ones. Bigger muscles, absolutely. But really, bigger choices, and bigger voices.”

Click here to learn more about Kourtney and listen now.

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Episode 096: Why you might NOT want to hire me to help you improve your health. Dec 15, 2017

I am entering launch mode for my Signature Program, which basically means, according to online entrepreneurial standards, I should be selling myself and telling you all of the reasons WHY you should invest in working with me. The truth is, however, as much as I want people to be interested in the work that I do, I also want to be sure the people I invest in for the next year of my life are a good match for the level of work that I teach.

There was a time in my career, I would have worked like a maniac to convince nearly everyone I encountered that I was the perfect person to usher them towards greater health. Now that I am older and slightly wiser, I realize, I am NOT the right person to help all people and not everyone is ready for the work I do AND…

That is ok!

I invest a tremendous amount of time and energy into my clients, so it is really important that we are a good match for doing great work together. I believe one of the best ways to begin that process, is to tell potential clients why they might NOT want to hire me.

So, if after reviewing this list of NOTs with me (which are filled with great tips too), you are more excited than terrified, then, of course, I encourage you to take the next step.

Click here to listen now.

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Episode 095: 12 Tips for a Healthier Holiday Season Dec 09, 2017

It is all too easy to lose traction with our health around the holidays. Often women are doing more on less sleep and compromising their own self-care to bring everyone else holiday joy. It is no mystery why so many women tumble into the New Year a hot frustrated mess.

If you want to get through the holidays this year without sacrificing your health (or your sanity), give this podcast a listen.

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Episode 094: Lift Like a Girl w/ Nia Shanks Dec 02, 2017

I have been a fan of Nia Shank’s for a very long time and she has been a champion among an army of women who’s message inspires the work that I do as a health coach, trainer and host of this podcast. If you go to Nia’s website, and I strongly suggest you do, you will see that she introduces herself as a coach and a writer who shares health and fitness information that doesn’t suck.

Not only does the information she deliver not suck, it is helpful, real and goes against the grain of what the mainstream diet and fitness industry are feeding women. And frankly, I think we need a lot more of the type of information that Nia delivers in the world.

Click here to learn more about Nia and LISTEN.

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Episode 093: Surviving the Hardest of Days w/ Alexandra Franzen Nov 25, 2017

Life is full of uncertainties, but a few things you can be certain you will face in your lifetime, and one of them is adversity. No one gets through life without facing challenges, and HOW we choose to face those challenges has everything to do with the quality of life we will live. Adversity shapes us, for better or for worse.

My guest on the Grace & Grit podcast today, Alexandra Franzen, just authored an entire book on the subject of adversity and how to rise above the disappointment of things not playing out in the way that we expected.

Alexandra and I covered a lot of ground in this interview, including: how to persevere, why awareness & honesty are so necessary for success, how to stay focused while living in a world of distraction, the power of morning routines and how self-care feeds creativity. This is an episode not to be missed.

Click here to listen now.

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Episode 092: Beating Crohn’s Disease w/ Kristen Boehmer Nov 18, 2017

Now, typically when I schedule podcast interviews, I schedule them based on when my schedule aligns with the schedules of the guest I want to host. There is really no method behind how the podcasts are organized, which makes it extra special when I am able to host a guest like Jenny Carr to discuss inflammation and then immediately host my guest today, Kristen Boehmer, who has an incredible story of triumph in managing a serious disease via diet and lifestyle after medications and surgeries failed her.

Kristen Boehmer is the founder and creator of Living Loving Paleo, and from her own experience, is a true believer that food can be a powerful medicine. Tune into this episode for a serious hit of inspiration.

Click here to listen now.

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Episode 091: The Secret to an Anti-Inflammatory Diet w/ Jenny Carr Nov 11, 2017

Halloween is now over (I am sure I am not the only mother out there whispering “thank god” under her breath). I love a lot of the traditions of Halloween but the sheer volume of candy involved in the holiday drives me crazy! I went trick-or-treating for all of 25 minutes with my son and, in that short time; he must have collected several pounds of candy. Ugh!

Sugar makes things taste good, but as far as good qualities sugar provides, it ends there. I really try hard not to label foods “bad” but in the case of sugar it is really hard not to, because of all of the inflammation it creates in the human body.

Chronic inflammation has been linked to nearly EVERY dis-ease known to man. Our bodies have a lot of stressors to contend with on any given day; there are lots of reasons for our system to get inflamed outside of the food choices we are making. So, we aren’t doing our body any favors when we ingest things that cause even MORE inflammation.

Inflammation is a very important topic that I have addressed on this podcast many times, and it is a topic I have every intention on continuing to talk about. Today’s guest, Jenny Carr, is a health coach who specializes in the topic of inflammation, has been on the podcast before to speak with us about this topic. Jenny just authored her first book, called Peace of Cake: The Secret to an Anti-Inflammatory Diet, so I begged her to come back to share some more of her wisdom with you! And low and behold, she said yes!

Click here to listen now.

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Episode 090: Taking Back Your Time w/ Amber De La Garza Nov 04, 2017

Welcome to the Grace & Grit Podcast. I am super pumped you are here today and I am so grateful for all of the amazing feedback I got from last week’s interview with Courtney Carver of Be More with Less.

Clearly, “simplicity” is a topic that hit home for a lot of you. And I get it. The large majority of the women I work with are doing all they can to keep their head above the sea of “to-dos” they have on their schedule.

I know I sound like a broken record when I say that if you want to improve your health, you are going to have to create time to improve your health. Many health issues I see women struggling with are a result of women having gigantic expectations and poor time management.

You may very well be someone who schedules your days; you might have an awesome planner and the perfect pen to hash out your to do’s. When I say poor time management, I don’t mean that women aren’t making an effort to schedule their days. What I see is women creating schedules that are often misaligned with their values and jam-packed with outrageous expectations for what any one human can accomplish in a day.

I also see so much focus on DOING, that RESTORING is often neglected, which, as you well know if you are an avid listener of this podcast, is a recipe for a lot of dis-ease in the human body

So, knowing how much women struggle to organize their time to create a level 10 life, I asked my friend and productivity expert, Amber De La Garza, to come on the show and talk about time management and to give us some simple tips for creating realistic schedules that are in line with our life goals and still leave room for the important stuff like rest and play.

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Episode 089: Be More With Less w/ Courtney Carver Oct 28, 2017

Simplicity, in my opinion, is a topic we cannot talk about enough because we are living in a time that is everything but simple.

Building the skill of living more simply isn’t sexy (just as most of the things that will truly improve our health are not). It forces us to slow down, become aware and make conscious choices and it is easy to rationalize not having time for that in a world that pushes more is better and hustle as the only ways to be successful.

You are listening to this podcast because there is something you want for your health that you don’t currently have. I don’t sugarcoat, so here is the truth, if you want to up-level any area of your life, you are going to have to make room in your life to do that and most people I know are living with too much stuff to manage and too little time. Which, ultimately, is a recipe for breakdown and dis-ease, not a recipe for health & happiness.

And look… I get it, simplifying your life can feel really complicated and hard and overwhelming, which is why I am SO grateful there are people in the world like my guest today, Courtney Carver, who has a knack for showing people how to be more with less.

Click here to listen now.

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Episode 088: The Art of Money w/ Bari Tessler Linden Oct 21, 2017

Episode 087: The Value of Becoming Behavior Focused on the Road to Better Health Oct 14, 2017

For years women have sought me out to help them improve their health, and often they come expecting a list of “what” they should be doing (via specific meal plans, calorie loads, foods to avoid etc.). They are often surprised when I ask them to start questioning HOW they might need to show up differently for themselves to elicit a different response.

How you greet the day is just as important as what you plan on doing in the day.

How you eat is just as impactful to your health as what you eat.

How you move is just as important as what modality you choose to up-level your physicality.

HOW should proceed the WHAT, because how you do anything has everything to do with the impact “the what” will have in the long term.

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Episode 086: Natural Hormone Healing w/ Madeline MacKinnon Oct 07, 2017

I have had several guests on the show to discuss the power hormones have in the health equation because honestly, I do not think this is a topic we can discuss enough. Hormones influence and govern everything about our physiology: weight fertility, mood, energy, sleep and sex drive…just to name a few things. And their disruption can cause havoc on our tissues, our systems and ultimately our sanity.

While there may be a time and place for pharmaceutical intervention to help balance extreme hormone challenges, there are a lot of ways to balance our hormones naturally, which are often overlooked.

So today, I have invited to the show, Madeline MacKinnon the founder of Natural Hormone Healing to give us some insight into the wild world of hormones and how to create a state of hormonal bliss.

Click here to learn more at Madeline and listen now.

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Episode 085: Simple Ways to Become More Consistent with Exercise Sep 30, 2017

Exercise inspires a host of emotions in people including: fear, dread, resistance and frustration. It is a shame that something that has been proven time and time again to be so good for us, can feel like such a hardship at times.

If you have every struggled to stay consistent with your exercise program, you are not alone. Everyone struggles at some point. So, in this episode of the Grace & Grit podcast I deliver my best tips for staying the course, even if you don’t feel like it (because to be honest, there will be many days you won’t feel like it).

Enjoy and please share it with the women in your life who you feel might benefit from listening too!

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Episode 084: Reworking the “Cheat Meal” Mentality Sep 23, 2017

“Cheat meals” and “cheat days” are an integral part of the diet culture vocabulary. And while many people could argue that it is just “semantics” and, therefore, no big deal… I beg to differ.

Cheating implies dysfunction and deep health is not born out of dysfunction (not by a long shot).

If you have every found yourself in a position of trying to make amends with food choices that aren’t necessarily in line with what you say you want for your health, check out this episode of the Grace & Grit podcast for tips and tricks that can help you rework the “cheat meal” mentality.

Click here to see the links from this week's episode.

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Episode 083: Kitchen Hacks to Elevate Health and Decrease Overwhelm Sep 16, 2017

You may have the best intentions for improving how and what you eat, but if you don’t have some strategies in place for doing so easily, you will never take action on it, or you will fail to take action with it consistently.

I get it. Been there done that.

Through my own process of working to elevate my health over the years, and hundreds of women to do the same, I have a few (okay…more than a few) suggestions for making shopping, meal prep and even meal time more simple and even fun, so you can easily turn those intentions in to REAL ACTION.

If you could use a few new ideas for how to organize your shopping, cooking and meal prep to live a more health-FULL life, check out this episode!

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Episode 082: Body Kindness with Rebecca Scritchfield, RDN Sep 09, 2017

Sometimes I think we have come so far in the conversation of what it means to be a healthy woman, and other times it feels like we are having the same exact conversation we have always had using different words.

We have gone from:

Atkins to Ketogenic Diets

Aggressive cardio to aggressive strength training

Cosmopolitan Magazine to Instagram

“Skinny is sexy” to “Strong is the new sexy” (as my friend, Steph Gaudreau would say, “No! Strong is just strong.)

The platforms for these conversations may be new, but the underlying threads of the conversations are, sadly, the same:

You MUST go to extreme measures to return to health.
Health is a look.

Then there are women like, Rebecca Scritchfield, who are working hard to change the conversation and expand the definition of what it means to be a healthy woman.

“Most people mistakenly focus on their appearance as evidence of good health (or lack there of), but looks have very little to do with it. You can be healthy and have cellulite, thick thighs, junk in the trunk or virtually any body shape. Health is not just measured physically. Emotional health is an equal part of the equation. What people really mean when they say they want “ health and happiness” is they want to be WELL. The secret to being well is treating yourself well and establishing healthful habits you can feel good about.” – Rebecca Scritchfield, RDN

If you are ready to be a part of a different kind of conversation, make sure you check out this week’s episode of the Grace & Grit Podcast and share it with the women in you life who you feel could benefit from listening too!

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Episode 081: Hungry for Happiness w/ Samantha Skelly Sep 02, 2017

“I really love being a diet”, said no one ever.

Dieting sucks. You know it and I know it.

Being in a constant battle with food and exercise is downright exhausting, deflating and not a spectacular use of our 1 shot at this thing called life.

I am a huge fan of nutrition and exercise science, AND I think that a big part of dis-ease in the human body has stemmed from people seeking so much outside perspective about what is best for them, that they have become completely detached from their own awareness and insight.

Thank goodness there are people in the world like Samantha Skelly, who help women repair the bridge between their body and their mind, so they can stop being a hot frustrated mess and step into being the unstoppable, confident being they are meant to be.

If you are ready to care for yourself from a place of possibility and expansion rather than one of fear and shrinking…

If you are ready to dive deeper into what you are truly hungry for, do not miss this episode.

Click here to learn more about Samantha.

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Episode 080: Breaking the Habit of Quitting Aug 26, 2017

Compromising, negotiating and rationalizing your way out of your good intentions to improve your health goals are behaviors that can all too easily become habits. Quitting can also easily become a habit. In fact, the diet industry has been benefitting for years off of people going from diet to diet to diet; it has thrived off of its customers making a habit out of quitting.

Gyms too make money on the predication that you are going to quit on yourself. They know that after your initial burst of inspiration to sign-up for a gym membership, it is highly likely that at some point you will stop showing up for yourself (but still pay on the contract you committed to).

It is a sad reality, but much of the diet and fitness industry benefits financially from you making a habit out of quitting on your way to your health goals.

Which sucks! And, while, the diet and fitness industries need to develop better systems and processes to prevent people from quitting, the quicker solution is found in learning how to break the habit of quitting on yourself. And that is the topic of this episode of the Grace & Grit podcast.

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Episode 079: Navigating Your Way Back to Health Smartly Aug 19, 2017

It seems we have become a culture of wanting the solution to all of our health woes to be delivered in 1 nice (and cheap) little package and, man, have a lot of people designed products and programs that promise just that.

Look, I get it…

It is easier to have someone tell you exactly what to do all the time: what to eat, how to move, which meditation to do, how much sleep to get, etc. And I am not trying to diminish the tremendous benefit of coaches, trainers, and processes that can make the road to stellar health a bit straighter, but at the end of the day…

The depth of your health is really dependent on the depth of your relationship with YOURSELF.

YOU are the only person who knows if you doing something because it is truly enhancing your life, or because you are just really comfortable settling into the standards of the circles you travel in.

YOU are the only person who knows if the things you were doing 5 or 10 years ago to elevate your health are in line with this stage of your life.

YOU are the only person who really knows if your body, mind, and soul are being nourished or depleted by your lifestyle choices.

YOU are the only person who knows how happy and fulfilled you truly are.

Over the past decade of coaching women to reclaim their health and happiness, one of the most common obstacles I see women bumping up against is that they chase so much outside perspective on what they should be doing that they forget to go inside and fetch their own insight.

Check out this week’s episode of the Grace & Grit podcast to find out how to start getting reconnected with your own body’s wisdom.

Mentioned in this episode:

Grace & Grit Signature Program Women’s Health & Empowerment Weekend

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Episode 078: Living with MORE intention and LESS stuff w/ Evan Zislis Aug 12, 2017

Living life in the 21st century is a blessing in so many ways. We have education at our fingertip and more freedom to choose than ever before. And…

Having so many options at our disposal has increased overwhelm, the time, energy and money we spend on this that just aren’t all that important and we are more distracted than ever before. None of which leads us to a more health-FULL life. Many women I have coached through the years are so busy managing their stuff and schedules that they have lost themselves along the way.

Personally, in my own life, I have been on a journey to simplify my life to amplify the things that matter most. It has been no small feat, but every item I decide to purge, every thought I chose to release, every moment I choose to line up my actions with my values… allows me to breathe more easily.

So, once again I have invited my friend Evan Zislis to the show to give us some practical tips for releasing the unnecessary things in our life to make room for the things that will help us create true abundance, health, and freedom in our lives.

Click here to learn more about Evan.

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Episode 077: Nourishing Healthy Hormones (and Poops) with Melissa Ramos Aug 05, 2017

The Grace & Grit podcast is dedicated to helping women expand their definition of health because deep health isn’t a look, deep health is a way of being that extends far beyond the narrow conversation of just food and exercise.

Sure, as women, we all want to look good, but we also want to FEEL good and, most of all, we want to be happy. And finding our happy isn’t about adding MORE “to do’s” to our life. Often finding our happy is about being true to ourselves, granting ourselves permission to slow the heck down and honoring the things our body, mind, and soul are telling us. Finding our happy also has a lot to do with hormonal balance.

And my guest today, Melissa Ramos, has made art of helping women to do all of those things. I have been following Melissa for years, and I have witnessed her message of hormonal and digestive health spread like wildfire… as it well should. She shares great information with humor AND she walks her talk.

Melissa Ramos is a nutritionist with a background in Chinese medicine and the founder of sexyfoodtherapy.com, where she helps women heal their hormones and digestion for healthy ovaries (and poops).

If you struggle with PMS, difficult periods, fibroids, endometriosis, menopausal symptoms, or digestive health issues do not miss this episode!

Click here to learn more about Melissa Ramos.

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Episode 076: A Woman of Grace & Grit: Babeth Schuring Jul 28, 2017

My mother jokes I came out of the womb dancing. I am not joking when I say that my movement journey has literally introduced me to all the best parts of my life from friends to my career to my husband. In fact, movement is what introduced me to today’s incredible guest, and my dear friend, Babeth Schuring.

When I started this podcast, I knew I would have her as a guest on this show at some point because she is such a powerful example of a woman who literally moves through live with grace & grit and a testimony to the fact that you can step into your prime whenever you decide to. Babeth set out to improve her own health story several years ago and never could have anticipated the way it would expand her life and the possibilities for her life.

Tune into this episode to hear an inspirational story about a remarkable woman who chose to let her curiosities guide her on an adventure she never could have anticipated.

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Episode 075: Strengthening Body & Mind Through Movement w/ Kirsty Grosart Jul 15, 2017

The Grace & Grit podcast is one of the small ways I feel I can contribute to helping mend the fabric of the collective female health story. One of the topics, I feel passionate in regards to this, is educating women about how to utilize strength training and movement practices to empower the relationship they have WITH their body. So, I am always on the hunt for guests who have missions aligned with that.

Kirsty Grosart is an amazing woman, teacher and mover who helps others expand their movement possibilities far outside the scope of the traditional “fitness” industry.

In this episode, we talk about Kristy’s personal transition from competitive athlete to teacher, mindset strategies she uses on the hardest of days, how movement has elevated the level of respect she shows her body and how to build more strength, flexibility, body awareness and control.

Click here to learn more about Kirsty.

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Episode 074: Treating Movement NOT Muscles w/ Shanté Cofield Jul 01, 2017

Let’s face it, there is A LOT of information to navigate through when it comes to strategies and methods for improving health, maximizing performance, preventing injuries etc. Clearly, not all information coming at you is quality material and not all professionals in the health and wellness industries understand the complexities of the human body to the same extent.

There are professionals you will meet along your health journey who just “get it” and you know you must learn more from them. Shanté Cofield (aka The Movement Maestro) is one of those people for me.

In this interview, Shanté and I cover a ton of ground, including: using movement as a healing modality, the elements of a smart movement practice, tips for injury prevention, the difference between mobility & flexibility, cold water therapy, the power of breath and so much more.

Definitely, one of my all time favorite interviews to date. Not to be missed!

Click here to learn more about Shanté.

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Episode 073: The Art of Going Gray w/ Betsy Ogden Jun 24, 2017

There is no denying that the aging process poses some challenges to our physiology. I just turned 40 this year, and what my body needs at this stage of my life is a bit more complex than what it needed in my 20’s. Aging demands a new level of respect when it comes to how we care for our body so we can continue to engage with the things that light us up and make us feel fully alive.

On today’s episode of the Grace & Grit Podcast, I have invited to the show, Betsy Ogden, who is a huge advocate of women’s health especially to the population of women 50+. She has an online business aptly named, “The Art of Going Gray”, where she shares her passion and knowledge of healthy living with her clients and fans.

Betsy is a former dancer, physical therapist and movement enthusiast, who strongly believes that a “moving life is a healthy life”. And, of course, I agree, so I am thrilled to have her here today to share a bit of her wisdom with us and to help us reframe our expectations of aging.

Click here to listen now and learn more about Betsy.

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Episode 072: Motivation: An Inside Job Jun 17, 2017

So often we embark on a change process because we get a hit of motivation so strong we feel compelled to take action… for a while.

A few days, weeks or months pass, and, well…you know the drill… the spark that ignited our action starts to flicker out and resistance starts to rear her ugly head. We start descending the slippery slope of compromise and negotiation because we often fail to feed the motivational fire.

As a coach, I can give my clients tools to uncover the driving force behind their desire to change. I can educate them. I can support them. I can even toss them crumbs of inspiration. What I can’t do, I have learned after many years, is motivate them, because motivation is their work not mine. Motivation is an inside job.

In this episode of the Grace & Grit podcast, I go a bit deeper into why I believe motivation is an inside job and deliver a few strategies that may help you to fuel your own motivational fire.

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Episode 071: Finding the Time to Improve Your Health Jun 10, 2017

“I have so much to do.” “I am so stressed.” “I don’t have time.” “I am overwhelmed.” Do any of those phrases sound familiar?

I hear women using these phrases constantly as rational for why they can’t seem to take better care of themselves more consistently.

And believe me…I get it.

There was a time in my life that these phrases dominated nearly every conversation I had with another person. Until… I realized that I was never going to stop feeling these things unless I learned how to manage my time better These phrases were robbing me of my ability to be proactive about the things I truly wanted to change in my life. And they are robbing you too.

Feeling overwhelmed, stressed and like you never have time aren’t character flaws, they are time management issues and time management issues can be resolved with clarity, focus, and strategy.

This episode of the Grace & Grit Podcast dives deep into how we can stop rationalizing, compromising and negotiating our best intentions, reclaim our time and dedicate it to the things that matter most to us.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 070: Liberating the Point of You w/ Kimberly Dawson Jun 03, 2017

Deep health requires a deep level of self-respect. And, while many women may agree with that in theory, they often struggle with the application part. Treating yourself with consistent self-respect demands awareness, compassion, the willingness to make decisions that may go against the grain of cultural norms, the courage to set boundaries and the confidence to protect those boundaries. No small feat…to say the least.

In this week’s episode of the Grace & Grit podcast I had the privilege of interviewing Kimberly Dawson, who specializes in helping people to get out of their own way so they can strengthen their “self-respect” muscle and play full out in their life.

Kimberly has been developing her own inspired approach to manifesting the lives and businesses we most desire for many years. Her approach centers around one significant discovery: that what we each stand for, what we each seek, and what we each unknowingly deny ourselves, are all the same possibility — which she now calls the Point of You.

If you are someone who has struggled for years to up-level any aspect of your life, listen in to Kim’s wisdom for getting out of your own way and into the life you most desire.

Click here to listen now and learn more about Kimberly Dawson.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 069: Lessons from Battling Anorexia w/ Mia Lockhart May 27, 2017

A few weeks ago I did a short little episode surrounding the pretty horrifying statistics on eating disorders and disordered eating in this country and around the world.

What prompted me to look at the numbers was an article I came across titled, “Coming Out of the Anorexia Closet 25 Years later”. The article, written by a woman named Mia Lockhart, made my heart break a little, AND it also made me want do a victory dance for the courageous and strong woman that eventually came out on the other side of her disorder.

Check out this episode to hear what Mia has to say about eating disorders and what we can do to help raise girls who have a healthy relationship with food, exercise and body image. And, PLEASE, if you know anyone who could benefit from hearing this episode… share it with them!!!

Click here to learn more about Mia Lockhart.

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Episode 068: Breaking the Mold w/ Stephanie Gaudreau May 16, 2017

I am so deeply humbled by the caliber of women who have agreed to be on the Grace & Grit podcast over the past year, and today is certainly no exception. I have been following Stephanie Gaudreau’s career since early 2013 and have been cheering her on from afar ever since. I respect her as a business woman, a women’s health advocate and as a every day woman who isn’t shy about sharing her own personal struggles with food, exercise and body image to help and inspire others.

Stephanie has a wildly popular website that I personally refer to and refer many of my clients to on a regular basis, called Stupid Easy Paleo. And while Stephanie provides amazing ideas for making healthy eating simple and sustainable via her recipes and cookbooks, what I admire about her extends far beyond her nutritional knowledge and artistry around food. I see Stephanie as a woman who is leading from the front the mission of helping women to mend their relationship with their body, mind and soul. Listen to this episode to discover why.

Click here to learn more and grab Your Free Pass to the Women’s Strength Summit!

If you have a woman in your life who could benefit from hearing this podcast, please share it with her.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 067: Expanding the Definition of Health w/ Krista Scott Dixon May 13, 2017

The health and wellness industry is the ONLY profession I have ever known, because, quite frankly, I love it that much. I have been inspired and educated by some incredibly remarkable women over my career (many of whom have been featured as guests on this show) and today I have the privilege of hosting someone who I absolutely would call one of my role models, Krista Scott Dixon.

Krista has her PHD in Women’s Studies, has been teaching and coaching for more than 20 years, she has authored several books, she is widely published in academic and popular journals and is currently the director of curriculum for Precision Nutrition.

She is not shy about sharing her own personal struggles with food, body image and the like. She is a self-described formerly un-athletic person who eventually took on things like grappling and Judo along the path to deep health. Krista has inspired thousands of women to forge a better relationship with strength training, food and body image. Click here to learn more.

This episode is jam packed with juicy insight, powerful tips and a hefty dose of inspiration.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 066: Raising Young Girls to Become Empowered Women May 06, 2017

Preparing for an upcoming podcast guest, I was horrified by the numbers surrounding eating disorders and disordered eating within the US. Having worked with women for nearly two decades to better their relationship with their body, I knew there was a problem, but the statistics I came across broke my heart.

We have a problem with how women perceive their bodies and the crazy things they do in an attempt to keep themselves small. If we are going to change the conversation around what it means to be a healthy woman, we must be having conversations around how to influence our girls to extend respect to their body for the RIGHT reasons.

Do the young women in your life a favor and listen to this podcast episode about eating disorders and what we can do to prevent them.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 065: Moving Outside the Box w/ Jen Esquer Apr 29, 2017

Clearly, I invite guests to the show who can provide value to this audience on the topic of women’s health, I am also very intent on inviting guests who also exemplify what it means to be a woman of Grace & Grit. Today, I could not be more thrilled to be hosting, Doctor of Physical Therapy and movement enthusiast Jen Esquer.

Jen treats patients privately in the Los Angeles area but educates people all over the world through her social media channels on how to live an active and healthy lifestyle. She is smart, generous, hard working and an incredibly likable gal.

She has built a remarkable following of loyal fans by sharing free and highly informative educational videos on how to maintain mobility, increase strength, and prevent pain throughout the body. She is quickly becoming a powerful force as a healthcare provider and helping people everywhere to become better movers in healthier bodies.

Tune into this episode to meet Jen and hear us discuss movement, discipline, compassion and so much more.

To listen now and learn more about Jen click here.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 064: Supercharge Your Healing Power w/ Andrea Beaman Apr 22, 2017

I am not sure I can fully express in words how excited I am about today’s guest on the show. I have been following Andrea Beaman for years and I truly feel she is a wellness professional that all women should know. I was initially introduced to Andrea through some conversations I was having with other health practitioners in regards to thyroid and adrenal health. And although Andrea does specialize in these topics, she truly is just a wealth of knowledge when it comes to preventing dis-ease and optimizing health in the human body.

Andrea is a nationally renowned and award winning Holistic Health Coach, Natural Foods Chef and Best Selling Author. Since 1999, she has been teaching individuals and health practitioners how to harness the body’s own preventative and healing powers.

Andrea has an infection personality and she infuses challenging topics with a strong dose of compassion and humor (seriously you cannot help but love this woman’s laugh).

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 063: Integrative Nutrition: A story of Transformation w/ Stephanie Dodier Apr 15, 2017

My recent conversation with clinical nutritionist Stephanie Dodier is filled with so much goodness!

If you love a good transformation story…
If you like REAL talk around what it takes to reclaim and sustain health…
If you are curious to hear the thoughts of a clinical nutritionist about ketogenic diets…

Do not miss this episode of the Grace & Grit podcast!

Stephanie has a special talent for breaking down complex concepts into simple, memorable messages, always delivered with humor and empathy for those to whom she is speaking. As if that weren’t enough reason to invite her to be a guest on the show…

Stephanie has also just written her first book called the Keto Connector, which we will talk more about on today’s episode.

Click here to learn more about Stephanie.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 062: Bridging the Gap Between Rehab & Fitness for Women w/ Julie Wiebe Apr 08, 2017

If you are a woman, do not miss this episode!

Julie Wiebe, an LA based physical therapist with over twenty years of clinical experience in both Sports Medicine and Women’s Health, is committed to revolutionizing the way women recover from pregnancy and return to high levels of fitness. And… she has pioneered an integrative approach to promote women’s health in and through fitness.

As we discuss on the podcast, pelvic health challenges are not just exclusive to women who have been pregnant. As a woman (mama or not), you would be doing yourself (specifically your pelvic health) a favor by listening to this information packed episode.

Click here to learn about today's listener special!

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 061: Real Talk About Hormone Testing & Supplementation w/ Holistic Nutritionist Laini Gray Apr 01, 2017

I have one of my favorite people on the show today, Laini Gray. I have known Laini for almost a decade and I appreciate everything about her. Laini has a rare ability to take complicated issues and explain them in simple terms all while keeping things fun (cuz let’s face it topics like fat loss and hormonal chemistry can get a bit mind-numbing).

She has been in the health/wellness industry for over 20 years…you name it and she has probably done it. She started her career with a Bachelors degree in Recreation, worked as a personal trainer for many years (and to some extent still does), she is a holistic lifestyle coach, a functional diagnostic nutrition practitioner, and most recently earned her masters in holistic nutrition.

She’s a rockstar and I invited her back to the show today just to have an excuse to chat with her AND discuss diet, hormones, stress and even supplementation.

Find out more about Laini and the Podcast Special HERE.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 060: Becoming the Victor of Your Health Story w/ Dr. Liz Walker Mar 25, 2017

“Healthy by choice, not by chance.” That is the motto of my guest, Dr. Liz Walker, who is featured as a guest on today’s episode of the Grace & Grit Podcast. I freaking love that and couldn’t agree more.

Liz Walker is a chiropractor here in Missoula, MT and she is a health professional who absolutely walks her talk and understands that there are a lot of facets to the health equation. She and her husband own a very popular CrossFit facility here in Missoula, and she is also the owner and primary practitioner at Primal Practice Chiropractic.

She is an athletic, healthy, hard working and an all around great gal who I am thrilled agreed to spend a bit of time with us today.

To learn more about Dr. Liz Walker click here.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 059: The Death of Dieting with Michelle Rycroft Mar 18, 2017

I have to admit that I don’t follow a ton of female trainers online because I have a beef with the message a lot of trainers and health coaches are selling to women. If you are a regular listener of this show, you are well aware that I loathe quick fix tactics, supplement pushing, radical detoxes and the like.

The trainers and coaches I adore are the ones who are preaching slow and steady, sensible habit change with their clients, who don’t skirt the fact that there is a lot of work involved in any meaningful transformation; people who walk the talk. So, when I see a female health professional demonstrating those things consistently, only then do I become interested and, of course, invite her to be a guest on the Grace & Grit podcast. Which was exactly the case with my guest today, Michelle Rycroft, who owns a sweet little online coaching business called Ripped by Rycroft.

Michelle herself has gone through a radical health transformation…and who doesn’t love a great transformation story…and now inspires and educates women to take responsibility for their own health. Obviously, we are kindred spirits that way, which is another reason I asked her to be a guest on the show.

To learn more about Michelle click here.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 058: 13 Simple Tools to Create Massive Change in Your Well-Being Mar 11, 2017

It is interesting that we are living at a time when there are more exercise programs and extreme dieting tactics on the market than ever before AND obesity rates and disease are at an all time high.

We have made exercise programming and the simple act of eating SO complicated, that many women have a fierce resistance to getting started.

But here is the truth….

The things that are going to make you healthy are really quite simple. Today’s podcast episode focuses on 13 of the most powerful things I have used to up-level my own health, as well has the health of my clients.

To download a printable copy of this tools click here.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 057: Recover Like a Boss Mar 04, 2017

Man, I have worked with a ton of clients over the years who want to elevate the state of their health without honoring their body’s need for adequate restoration and recovery.

And it simply doesn’t work…ever.

Recovery should NOT be underestimated when it comes to improving the health of your body. If you are expecting more from your body (more energy, more strength, more endurance, more performance, more fat loss, more muscle) you are going to have to RESPECT the fact that your body will need MORE rest.

Remember you are in a RELATIONSHIP with your body, not a dictatorship. You have to GIVE in order to GET.

If you are training hard and eating well, but neglecting to give your body the downtime it needs and deserves, don’t be surprised if you are lacking in the “progress” department.

Episode 57 of the Grace & Grit Podcast is all about Recovering Like a Boss, so can reap the benefits of your hard work more quickly. Click the link to listen now!

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 056: The Secret to Motivation: Act As If Feb 25, 2017

There are two things that are absolutely essential to any transformation process (yeah, I know… I talk about them a lot because I believe in them THAT MUCH):

1. Awareness 2. Consistent Action

Last week, Mary O’Malley and I had a great conversation on the podcast about what it takes to stay awake in your life, so you can change habits that are not serving you into ones that do.

This week’s podcast is all about the second point: consistent action. There is a lot of talk these days about changing our thoughts to change our actions, but what if taking action more consistently is what actually lead to more positive thoughts and beliefs around what is possible?

Check out this episode to hear my experience with taking action around what I wanted to change in my own life despite how I felt or what I believed about those actions.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 055: Awareness: The Root of Transformation Feb 18, 2017

The longer I am in the profession of helping women to improve their health, the more I am convinced that improving health boils down to awareness and consistency.

Before we can change anything about our health, we must be aware of the things we are doing to either nourish or deplete our health. But honestly we are living in such a frenetic time, most women are so busy, they are reacting to life with habits that don’t serve their health rather than choosing to respond to life in a healthy fashion. We absolutely must slow down to become more aware and be able to focus.

And there are lots of buzz words linked to awareness: mindfulness, consciousness, being present, staying awake. Whatever you want to call the practice of becoming more aware…awareness is the linchpin to improving our health. And to help us better understand this topic of staying more present in our lives, I have invited back to the Grace & Grit Podcast my dear friend, Mary O’Malley.

Listen now and find out more about Mary here.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 054: Reflections on turning 40 Feb 11, 2017

I don’t know about you, but I grew up clinging to the myth that once a woman turned 40, life would be over (the black balloons at my mother’s 40th birthday made quite an impression apparently). And having turned 40 myself a week ago, I have to say my experience has taught me something quite different: Life is really stinking good at 40.

Unfortunately, our media culture cultivates a lot of fear around aging for a woman. Aging gracefully and optimistically, I believe, has a lot to do with the level of respect you have for your mind, body, and soul and I am a firm believer that the earlier we can start this conversation with our daughters and granddaughters, it is likely that we will save them from a lot of unnecessary pain and frustration has they grow older.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 053: Simplifying Your Way to Health & Happiness Feb 04, 2017

We are now a full month into 2017 and I am curious how you are doing with your intentions to take better care of yourself this year?

I know many women charged into the New Year vowing to themselves that this year would be different; this year they will put their self-care at the top of their to-do list. A few weeks in many of these same women are recognizing that making themselves a priority is not as easy as it sounds. It means you have to make time and room in your schedule for yourself.

And…

Making time and making room in our schedule is no small task for most of us, life is really stinking full. So where do we start? How do we simplify and organize, so we can dedicate more time and energy to the things we say matter the most to us?

To help us confront these questions head-on, I have invited back to the Grace & Grit podcast, Evan Zislis, professional organizer extraordinaire to help us out.

Find out more about Evan here.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 052: Veggie Power Jan 21, 2017

Last week on the podcast I told you about the 1 thing you can remove from your diet to radically improve your health and happiness levels. That thing? Refined sugar.

This week on the podcast I talk about the 1 thing to ADD to your diet to dramatically improve your overall wellbeing. That thing? More vegetables.

If you don’t eat many veggies (a lot of people say they do, but they don’t) and you are looking for some inspiration, tips and tricks to eat more, check out this week’s podcast which is all about Veggie Power.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 051: The Sugar Smackdown Jan 14, 2017

This is the time of year people are looking for the quick fixes that can unravel the damage they did over the past few months. And we are being honest about it, people are really looking for the quick fixes that will unravel not just a few months but years (even decades) of neglecting their health. If you know anything about the message and mission of Grace & Grit, you know I can’t stand the notion of quick fixes, mainly because habit change takes time (and quick fixes are short on time).

That being said, the body is an amazing organism and will respond quite quickly when shown a bit of TLC. When you purge from your diet the things that deplete you and replace those things with more of the stuff that nourishes you, you feel better, you look better, and you are motivated to keep doing better.

So in today’s podcast, I talk about the one thing that is toxic to everyone’s health and how to get it out of your diet for good. That thing is refined sugar.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 050: Setting Goals That Have Weight to Them in 2017 Dec 31, 2016

A New Year is dawning, which for many women is a popular time to set or recommit to goals. Unfortunately, when it comes to health goals, many women are thinking too small…literally. Far too many health goals are based on aesthetics alone specifically, ones revolving around weight loss, which doesn’t create a ton of traction in the motivation department (at least not traction that extends beyond a few weeks).

In this week’s podcast, I dish out some “food for thought” when it comes to establishing health goals that are weighty enough to carry you all the way home to sublime health.

(As mentioned in the podcast, here is the Bit by Bit link.)

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 049: Allowing Happiness Dec 24, 2016

It may sound strange but a common thread I have witnessed (and personally experienced) with women who are trying to reclaim their health, is that they often struggle to allow happiness to enter fully into their life.

Women seem to be really good at sabotaging the “feel good” in their life in one of two ways:

They are more focused on doing than being; often maintaining schedules that are so busy, they simply do not have the time or awareness to feel happiness.
They have limiting beliefs around how much happiness they deserve, what is possible for their life, or even the belief that life must always be hard (and so it is).

Many women are especially good at robbing themselves of the joy of food when it comes to their efforts to improve their health.

This episode explores some strategies to help women to embrace the joy of healthy food and to help them build a tolerance for happiness in their lives in general.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 048: Conquering Resistance Around Exercise Dec 17, 2016

Many women have a tremendous amount of resistance around exercising regularly, and I think there are two primary reasons for this:

#1: The diet and fitness culture has made exercise VERY difficult to navigate #2: Many women solely exercise as a way to maintain or lose weight.

What if you started viewing exercise as a way of respecting your body’s nutritional needs rather than as a way to force your body into submission?

This episode of the podcast introduces the reasons we should really be giving our body a healthy dose of movement nutrition every single day and offers strategies for conquering the resistance you may have around it.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 047: Thriving Through the Holidays w/ Sara Bradford Dec 10, 2016

I am currently in the throws of teaching a new program this year that is really geared towards helping women maintain a high level of self-care during the holidays, and it is really something I should have started years ago. I was compelled to start this program because, every year during the holidays, I see women struggling more than any other time of the year to maintain their health standards.

They start putting their own self-care on the back burner to keep up with the demands of the season.

They allow boundaries to be crossed and far too many compromises around their own health to be made.

They do it all by rationalizing that they will do better come Jan 1. But …

January 1 comes and women are exhausted and sick (literally), because of all of the negotiating they did around they holidays, so they fail to do better. It is a painful cycle to watch, and I have had to watch it for too many years. Every year I joke that I am going to take February off because people are so crabby and bitter and sick, and I really believe a lot of that stems from what has happened around the holidays.

So…At 6am, every day for 1 month, I have a small but mighty group of women showing up on a live coaching call with me because they have committed to not losing themselves within the pile of stress & consumption that shows up simultaneously with the joy and celebration of the holidays.

And I wanted to extend a bit of holiday support to you as well, so today I have invited back to the show, my friend and nutritionist extraordinaire, Sara Bradford to discuss some of the specific challenges that show up around this time of year and how we can navigate them more successfully.

To find out more about Sara Bradford and her Community Dump Programs, please visit: NourishRealFood.com

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 046: Finding the Courage to Transform Your Life w/ Kate Courageous Dec 03, 2016

A lot of women this time of year are starting to think about how they are going to address their health concerns in 2017. Get ready because everywhere you look for the next several weeks, you are going to see ads for diets and exercise programs promising to help you reach your goals in the quickest way possible with the least amount of effort.

Wouldn't it be nice if getting healthy was as simple as just addressing food and exercise? But it's not. Food and exercise are slivers of the health pie, but they do not, by any means, complete it.

Sometimes the very thing that is standing in the way of a woman doing what needs to be done to reclaim her health and happiness is the very thing she is most terrified of addressing:

A broken marriage
A job she has hated for 20 years.
An unanswered calling on her life.
Beliefs that no longer serve the life she wants to live.

These are often the mountains standing in the way of true health, and none of these mountains can be conquered with clean food and a better strength program... to summit these mountains a woman needs a heavy dose of courage... Courage to honor who she is, what she wants and the courage to take action around making it possible.

So, I have invited life coach Kate Swoboda, also known as Kate Courageous to the show today to help us dive deeper into the topic of courage.

To find out more about Kate and her programs visit YourCourageousLife.com or TribeCLCC.com.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it.

Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 045: Thank Your Way Back to Health Nov 26, 2016

When was the last time you were grateful for the miracle that is your body?

Most women I work with are at war with their body, and I think in large part that is a direct result of the way they are talking to themselves about their body. You have heard me say this before: RESPECT BREEDS HEALTH. And when you go out of your way to be grateful for all of the things your body is doing right, you are a heck of a lot more likely to treat your body in a loving and respectful way.

Along these same lines, women are often telling themselves how hard it is to get healthy, rather than focusing on what a privilege it is to care for themselves in a healthy way. What a luxury that you are able to choose high-quality foods, make time to exercise and drink clean water. For many people in the world, these things are simply not an option.

You are living at a time when you have a choice in the level of care you administer to your body. How awesome is that? What a privilege that truly is!

If you want to improve your health, start with being grateful (often and much) for all that your body is doing right.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 044: Inflamed with Shelly Malone Nov 19, 2016

I have been talking about inflammation with clients for more than a decade: what causes it, how to reduce it and how to prevent being in a chronic state of it.

Many women I work with tend not to believe in the power of inflammation until they clean up their diet enough and reduce other stressors in their life enough, that when they do something that insults the inside of their body, they feel the effects of inflammation in a very powerful way. The reality is a healthy body will be loud and clear about what is working for it and what isn’t. Unfortunately, most people are walking around in a chronic state of inflammation, so they have practically become de-sensitized to the messages that their body is trying to send them.

There is no arguing that the body is an incredible vessel that does some pretty remarkable things to keep you alive and healthy.

Cut your finger…your immune system rushes to the site to heal the wound and prevent infection

Get food poisoning? Your digestive track will do everything it can to heal you.

Overheat at the gym? Sweat comes to the rescue to cool you off!

These are all examples of healthy inflammatory responses. While all of this is awesome and helpful, research is starting to show us that our body’s healthy responses can actually backfire on us especially when we repeatedly injure the inside of our body.

To help us better understand the power of inflammation and how we can control it, I have invited a remarkable guest to the show, her name is Shelly Malone.

Shelly holds a B.S. degree in Nutritional Science and a Masters degree in Public Health (MPH), with a concentration in Public Health Nutrition. She is a board certified registered dietitian nutritionist (RD/RDN) and a member of the Academy of Nutrition and Dietetics. She has practiced in critical, acute and outpatient care settings in various specialties, including cardiac, digestive and endocrine conditions.

Shelly is a featured health contributor for the breast cancer prevention site breasthealth.org and regularly consult for the media as a health and nutrition expert, being featured in Forbes, SELF, Women’s Health, People, Mind Body Green, New Beauty and more. My first book, Inflamed: Discover the root cause of inflammation and personalize a step-by-step plan to create a healthy, vibrant life, was released in June of 2016 and was selected by SELF Magazine as one of “7 Fascinating and Illuminating Health Books That Will Totally Open Your Eyes About Your Health.”

To find out more about Shelly visit: shellymalone.com inflamedbook.com

Click here to purchase the book on Amazon.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 043: Straight Talk About Women’s Pelvic Health Issues w/ Alison Gray Nov 12, 2016

Let’s face it ladies, there are an awful lot of things that can go wrong with our lady parts. Nearly every single woman I have worked with over the course of the past 20 years has experienced some kind of challenge with pelvic health: be it pelvic pain, incontinence, prolapse, or a host of other “not so fun” conditions. If we are interested in expanding the conversation of what it really takes to be a health/fit woman, we cannot ignore the very important topic of pelvic health.

Health will not be found by avoiding the things that make us healthy. We need to find solutions to the problems including an open and honest conversation around pelvic health. And who better to include in this conversation, than someone who has been studying the issue for well over a decade?

Alison Gray is a registered physiotherapist with over 17 years experience, residing in Stratford, Ontario. Although she treats all musculoskeletal problems, she has focused on pelvic pain and dysfunction over the last 12 years.

If you are a woman, this episode is a must if you want to preserve and protect the health of your pelvis.

Alison Gray is a registered physiotherapist with over 17 years of experience, residing in Stratford, Ontario. Although she treats all musculoskeletal problems, she has focused on pelvic pain and dysfunction over the last 12 years. Alison believes that problems such as pelvic floor pain, dysfunction, prolapse, and incontinence are never normal there are a wide range of techniques and resources which can be used to help guide your treatment and rehabilitation. If you have pain or incontinence, it is common, but not normal. There are many techniques, which can reduce prolapse and pain and prevent long-term problems.

To find out more about Alison visit: Facebook Website

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 042: Reboot Your Awesomeness with Grace & Grit (An Invitation) Nov 05, 2016

Most women will postpone taking action with improving their health, not because they are lazy or lack drive, but because they feel they need to be perfect in their efforts and they are OVERWHELMED by the amount of information coming at them from the diet and fitness industry.

Hear this, sweet sister…

Improving your health isn’t about perfection or the latest “quick fix” strategy, it is about having awareness about the choices you are making in regards to your health, and making some different choices more consistently to create a better outcome.

What if I told you that there are a few things simple strategies you could start practicing today, to get started down the path to better health, that were simple to implement, sensible and sustainable? Would you want to know what they were?

Today’s podcast is all about why I created the FREE 7-day reboot program and why it is different from most challenges you will find when it comes to improving women’s health. Have a listen OR if you know you are ready to register for this FREE challenge, click here.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 041: Clutter Free Revolution w/ Evan Zislis Oct 29, 2016

Living life in line with our values (the things we SAY are important to us) is going to first require subtracting things in our life that are underserving us, so we actually have the mental capacity & clarity to focus and give our best to the things we deem MOST important.

And that is precisely why I have invited, Evan Zislis, to be a guest on the show today. Evan is doing remarkable work in the world through his organization, Intentional Solutions, helping households, businesses, teachers and people in life transition to simplify and organize their life so they can focus on the things that matter most.

He is way more than a professional organizer, Evan helps people connect the dots between their stuff and the impact those things have on not just a personal but on a global scale.

Evan believes we have a responsibility to one another and the sustainability of life on this planet, by becoming more mindful of how we behave as consumers. That starts with needing less, buying quality, becoming innovative in how we re-use readily available materials.

Evan holds a master’s degree focused in experiential education and curriculum development, which has played a big role in helping him to develop easy to follow programs that create effective, long-lasting results. He is also a regular contributor to several major publications both on and off-line.

As if all that wasn’t awesome enough, the man has written a bestselling book titled, Clutter Free Revolution, which is actually how I found out about his work.

To find out more about Evan visit:ClutterFreeRevolution.com MyIntentionalSolutions.com

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it.

Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 040: Optimizing Performance by First Doing LESS w/ Eve Bernfeld Oct 22, 2016

Eve Bernfeld and I have been dear friends since we were 10 years old. We have celebrated the highs and rumbled with the lows of life together. We have had the privilege of watching each other develop personally and professionally.

As a certified Alexander Technique teacher, Eve dishes out some incredible sight in this episode of the Grace & Grit Podcast about how to start changing your reactive mindset and physical habits that are causing you to waste precious time, money and energy. (I’ll give you a hint…she recommends we start by first stopping.)

If you have been struggling with trying to improve your health story but feel overwhelmed by the magnitude of all the things you could be doing along your journey, STOP and then start listening to this episode.

P.S. If Eve, the mother of 2.5-year-old TRIPLETS, can implement the simple strategies she suggests in this episode for making lasting change…anyone can!

To find out more about Eve, visit her at In Balance.

To find an Alexander Teacher near you, visit the American Society for the Alexander Technique.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it.

Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 039: The Gateway to a Level 10 Life Oct 15, 2016

I am a firm believer that how you start your day is a pretty good indicator of how your day will roll.

A day that begins with intention, clarity, direction, and self-discipline will turn out much differently than a day that ignites with stress, fatigue, and frustration.

Look I get it…you are busy, and getting up 30 minutes to an hour earlier to set yourself straight feels like the hardest thing in the world. But…

What if a powerful morning routine was the gateway for creating the life and level of success you really crave?

Check out episode 39 for more insight on the getting the day started in a way that promotes productivity, creativity and drive.

To read Hal Elrod’s, The Morning Miracle, click here.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it.

Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 38: Crushing Your Health Goals with the Slight Edge Oct 08, 2016

Every single day I encounter women who are trying to take a giant leap towards a healthier life, rather than simply focusing on the small, seemingly insignificant choices they are making day in and day out. Big change starts most often starts with very small steps which, taken consistently accumulate over time, create radical transformation.

The Slight Edge, by Jeff Olson speaks directly to this point. And in this episode of the Grace & Grit podcast, I summarize some of the most powerful lessons presented in this book.

If you are looking for insight on how to improve your habits without the agony of having to completely renovating your life overnight, you don’t want to miss this episode.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it.

To buy the book: Click Here

Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 037: Redefining Health & Happiness with Sheri Lynn Sep 23, 2016

I have long believed that successful people tend to ask for help often and much. I meet a lot of women who think hiring a health coach is a sign of weakness (like they should be able to figure it out themselves). Personally, I think asking for help in the areas we are struggling with is courageous and smart...if what you are doing hasn’t been working...asking for help makes a tremendous amount of sense! I have had coaches and mentors for as long as I can remember…I have hired personal trainers, life coaches, business coaches, movement teachers and health coaches. In fact, that is how I came to cross paths with my guest today, Sheri Lynn.

I have known Sheri for well over a decade. Not only was she my own health coach, but she became a professional mentor to me as well. I learned so much from this woman! We have a long history, and I have deep respect for her. It may sound harsh but I have had a bit of a love/hate relationship with her specifically because she is such a remarkable teacher…meaning she holds your hand when you’re having a hard time getting up, and she has no problem holding your feet to the fire when you need a kick in the ass.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it.

About Sheri:

Sheri Lynn is a self-professed citizen scientist and health hacker who has spent much of her adult life relentlessly applying her curiosity about the nature of human change and transformation to both herself and others. She is an independent educator, a preacher of self-responsibility, and the founder of the Genesis Transformation system, which includes a remarkable pathway for human change, a physical training model based on structural biomechanics as well as Genesis - an international award-winning online food journaling tool.

Sheri's varied background includes credentialed experience in addictions counseling, public speaking, personal training, civil engineering and mining engineering.

To find out more about Sheri, please visit: www.genesistransformation.com www.genesis-kitchen.com

Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 036: Optimizing Musculoskeletal Health w/ Doctor of Chiropractic Medicine, Margaret Durnan Sep 16, 2016

As a chiropractor, Doctor Margaret Durnan works hard to provide high-quality evidence-based management of musculoskeletal problems as well as advice for healthy living. She approaches rehabilitation through a holistic approach involving nutrition and lifestyle changes. Margaret is a devoted student of the Ido Portal method and has found her training with the method to be game changing in her Chiropractic approach…as well as life changing on a physical and personal level.

In addition to her Chiropractic qualification she holds a Post Graduate Diploma in Sports Chiropractic and is currently studying her Masters in International Public Health through the University of Sydney.

To say I have a lot of love and respect for this woman, is an understatement. She is absolutely a woman who exemplifies grace & grit and I invited her to the show so she could her unique perspective as a chiropractor and generally as someone who goes to great lengths to take great care of herself so she can give her best to the things she cares about.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it.

Notes:

3:00: Why Margaret chose Chiropractic medicine.

7:00: Margaret’s first experience with a chiropractor and how it led her into more evolved musculoskeletal care.

13:40: What is chiropractic medicine?

16:30: How Margaret’s work as a chiropractor teaches a client to assume responsibility for their own health. “To be a doctor is to be a teacher.”

20:00: How Margaret’s movement journey with Ido Portal, has helped to shape her as a motion-based chiropractor.

27:45: Making time for motivation.

32:00: Using movement to prime the nervous system and help kids be more successful in school.

34:50: Margarets 3 top tips to improve musculoskeletal health.

Ido Portal website Movement Culture Facebook Page

Learn more and contact Doctor Margaret Durnan

Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 035: What Taking Radical Responsibility for Your Health & Happiness REALLY Looks Like Sep 10, 2016

It’s very common for a new client ask (if not beg) at some point along their journey with me, “Courtney! Just tell me what to eat and I will eat it.” To which I always say, “No, because I would be doing you a massive disservice.” My job as a health coach is not to dictate which specific foods you can and cannot eat, my job is to educate you about the nutritional value of the foods you are choosing (and other lifestyle choices you are making) and help you become acutely aware of the physiological response your body is having to those choices. When you pay attention to what your choices are and the consequences of those choices, you can connect the dots to what ails you more easily and, hopefully…after a face plant or 10…you will start making better choices, more consistently; and THAT is how a transformation is hatched!

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it.

Notes:

4:00: How I define my work as a health coach.

6:30: Why I don’t believe in food plans.

9:00: Why it is so important to me that my clients learn how to fish.

11:00: How I failed as a personal trainer.

15:00: How the diet and fitness industries are crushing critical thinking abilities and independence.

18:00: What it really requires to take radical responsibility for your health and happiness.

Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 034: A Pep Talk for the Days You Want to Quit Sep 03, 2016

Quitting is tempting. It is easy. It is liberating…for a moment.

No one ever does it on a GOOD day.

Nope. You do it on the days that struggle seeps into your flow, and insecurity whispers lies that you will never arrive at your destination. You start to question everything and, worst of all, you fail to remember why started traveling down this road to begin with.

It is on those days that you would do anything for a little more GRIT to keep going, silence the fear, and reclaim your flow.

IT is on the hard days that courage is called out of her lair and reigns supreme…IF you unleash her.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it.

Notes:

3:00: Mature reasons for getting healthier are the linchpin to success.

8:00: How to get back on track once you have been derailed.

10:00: It takes courage to navigate problems along your health journey.

13:00: Practice dancing with resistance in order to improve your ability to take the lead.

17:00: Becoming action oriented rather than outcome oriented.

19:00: Acknowledge how far you have come.

21:00: Creating power statements to motivate yourself to do the work.

22:50: Question the obvious.

Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 033: Understanding the Incredible Power of the Nervous System w/ Irene Lyon: Part 2 Aug 27, 2016

In part two of this interview with Irene Lyon, we dive deeper into WHY it is so important to heal the nervous system in order to optimize health. In this episode, Irene explains what the Vagus nerve is, and how our early childhood experiences can impact the proper development of that nerve. Irene also dishes out advice for those wondering what simple strategies they can start implementing to heal and better care for their nervous system.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it.

Notes:

2:20: The Vagus nerve explained and how early childhood experiences impact its development.

8:00: The power trauma has to disrupt your nervous system and ultimately your health.

10:00: The brilliance of neuroplasticity.

16:00: Why meditation is an “advanced practice”, that many people may not be ready for.

20:00: The importance of understanding the biology of stress.

24:00: Trauma is being disconnected from the present moment.

26:00: Being engaged with our body and our environment is what breeds and sustains health.

30:50: Overeating is not a product of laziness, it is a product of disconnect.

Find out more about Irene Lyon.

More resources:

Raising healthy babies and a little crash course in the vagus nerve.

Why anger is essential.

Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 32: Understanding the Incredible Power of the Nervous System w/ Irene Lyon: Part 1 Aug 20, 2016

I have been working with women to improve their health story now for nearly 20 years, and the longer I am at this, the more I believe that focusing on nutrient dense food and regular movement is actually the EASY part of getting healthy. When clients sign up to work with me, they are under the impression that I am going to have them do MORE to create the change they are seeking, so you can imagine their surprise when I ask them to do LESS. And why less…because most people are coming to work with me in stressed out state that is on hyper-drive. Stressing out their system MORE with less food and more exercise is not a great starting place to create positive and sustainable change. So the I am at this health coaching business, the more I have come to appreciate the incredible power of slowing down and HEALING before we ask more from our bodies.

So…I am ridiculously excited about today’s guest. Her name is Irene Lyon and she helps people to heal and honor their nervous systems, so they can create real, sustainable change and, ultimately get the most out of every aspect of their life.

Irene has loads of education to back-up her work, which includes: degrees in exercise physiology and biomedical science. She is a certified Feldenkrais practitioner and certified Somatic Experiencing Practitioner.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it.

Notes:

4:00: Learn more about Irene, how she became so passionate about the nervous system and made it her life’s mission to educate others about the power their nervous system has to help them build and sustain health.

10:15: The Feldenkrais Method explained in Irene’s own words.

15:30: The nervous system explained, how it becomes dysfunctional and its role in our health story.

22:45: The power of PTSD and how far more people are suffering from this condition than we are lead to believe.

28:00: How to deal with resistance when starting to retrain the nervous system.

34:45: Why “expression” is so important to developing a healthy nervous system.

Find out more about Irene Lyon.

More resources:

Raising healthy babies and a little crash course in the vagus nerve.

Why anger is essential.

Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 031: The Healing Power of Chinese Medicine w/ Brodie Welch Aug 13, 2016

In this episode, we are talking with Chinese Medicine Practioner and Teacher, Brodie Welch, because when it comes to our optimizing and maintaining our health, western medicine isn't always the best route to take.

I think western medicine can be hugely beneficial for so many health conditions but my perspective on western medicine is that it often fails to address the whole person and often provides a band-aid solution rather than dealing with the root cause of the problem.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it.

Notes:

3:30: Brodie’s personal journey to Chinese Medicine and why she is so passionate about being an educator of it.

6:15: Health is not something you can outsource.

12:00: The healing power of balancing your nervous system and how acupuncture acts as a reset mechanism.

15:00: How doing less can be the linchpin to big change.

20:25: What acupuncture is, how it works, and what it is used to treat.

28:00: Why Brodie is calling herself a self-care strategist. And her top 3 tips for helping women to slow down.

31:00: Brodie’s take on the characteristics of grace & grit.

To find out more about Brodie visit: http://brodiewelch.com

Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 030: Easy Ways to Adopt a More Eco-friendly Lifestyle w/ Laura Trotta Aug 06, 2016

We are living in fast and furious times, making decisions without thinking about the long-term impact of those decisions, which is ultimately causing a lot of dis-ease and dysfunction not just within our bodies but within our environment.

I often tell the women I work with that their health has everything to do with them AND yet it is SO much bigger than them. And what I mean by that is that YOU are the only person who can take responsibility for the choices that affect your health, and at the same time the choices you make in regards to your health will impact so much more than just you. Your choices affect the people around you, the environment you live in and ultimately the health of our planet.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it.

Notes:

4:10: More about Laura’s story and how she ended up developing a company dedicated to helping educate people about living a more eco- friendly lifestyle.

12:15: Eco-ceptional living defined and how to create an eco-ceptional life with ease.

14:20: The power of toxins in the environment have to disrupt your health and how you can lessen their impact.

16:10: Laura’s top 3 tips for making your life more eco-friendly.

20:15: How to garden with simplicity.

23:40: How to lessen green guilt and prioritize what is MOST important.

27:00: Tips for raising environmentally responsible children.

29:00: How grace & grit has shaped Laura’s journey.

To find out more about Laura’s signature Detox Program, the Home Detox Bootcamp go to: Home Detox Bootcamp

To find more about Laura and her mission visit: www.lauratrotta.com

Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 029: Strength Training: The Secret to Metabolic Power Jul 30, 2016

With all that science has taught us about the metabolic power of muscle, I still meet women daily who think the best route to a healthy lean body is doing copious amounts of cardio combined with extremely low-calorie dieting. These same women are often very reluctant to strength train for fear of becoming “too bulky”.

The truth is, muscle mass isn’t all that easy to gain, ladies. To end the madness that the diet culture has perpetuated for far too many years and to improve our relationship with our body, we must change our perceptions of WHY we exercise. What if more women viewed exercise as a means to be more, rather than a never-ending struggle to be less?

Strength training can help with that…and so much more.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it.

Notes:

3:15: Using exercise as a means to be more, rather than a never-ending struggle to be less.

7:00: Why trying to improve your health with cardio and calorie cutting initially isn’t a great idea.

9:15: Why you should know your body composition numbers.

12:00: “Use it or lose it” a very valid statement when it comes to muscle.

17:45: Why I ask clients to step away from cardio in the initial stages of their process.

20:00: Steady state cardio vs. high interval training.

27:00: Fat loss is a bi-product of health.

Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 028: The One Question to Ask to Dramatically Improve Your Relationship With Your Body Jul 23, 2016

Your body is listening to everything you say and really it should come as no surprise that your body is going to be less-than-compliant to the changes you are trying to make, if you are trying to bully it into submission (which…let’s face it, isn’t working, has never worked, and will never work).

How about extending a bit of grace to yourself? You know…kindness and compassion?

It’s probably been awhile since you have granted yourself any grace, so let me help you out.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it.

Notes:

4:00: How to focus on all that the body is rather than what it isn’t.

6:00: The language you use to talk about your body has a lot to do with the health of your body.

9:00: Gratitude changes our relationship to our bodies and our life.

12:00: Gratitude exercise.

15:30: The one question to ask to dramatically shift your relationship with your body.

Looking for more Grace & Grit and this week's freebie? Visit GraceandGrit.com

Episode 027: The Secret to Sustainable Health Goals Jul 16, 2016

There is a lot of talk these days about the importance of sustainability in regards to how we live, but we all know… talk is cheap. Our actions speak volumes and are saying something else. As consumers, far too many of us are still buying into quick, fast and easy solutions that provide little to no long term success.

Many people don’t want to pay the cost in terms of time, money and energy to build a solid foundation of great health. They want to commit for brief periods of time, often through extreme measures, to create massive change that disappears nearly as quickly as it was achieved.

In this week’s podcast, we discuss the secret to not only achieving health goals, but being able to sustain them for years to come!

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it.

Notes:

3:00: The “whip cream on shit” approach to health.

5:45: The three things that will help you achieve success and sustain results.

6:50: Building a meaty “why”

11:30: The problem with only having a weight goal.

13:30 How “joy” improves our chances of sustaining results.

20:45: Treating yourself like a friend, rather than an enemy.

22:40: One of the best ways to start building self-compassion.

Click here to read the full Yoni Freedhoff article.

Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 026: Making Peace With Failure Jul 09, 2016

If you are deeply committed to up-leveling yourself in any way…you will mess up, fall down and fail often and much. Sorry, my friend…it will not be a paved, leisurely track all the way to your goals.

Does that mean all of your progress goes out the window and you should quit when you make a mistake? Absolutely NOT! And, yet…so many women do. Which just perpetuates the madness of our diet culture.

In this week’s podcast, we talk about reframing failure so you can stay consistent with your efforts and crush your goals!

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it.

Notes:

4:30: The two secret ingredients to ANY success.

6:30: Why you shouldn’t put so much stock in how you feel moment to moment.

10:30: How taking consistent action can change how you “feel” about things you don’t like doing.

13:45: Accepting that failure is inevitable if you are living life with an ounce of boldness.

19:20: The reality of when transformation really happens.

21:00: An exercise to help you reframe failure.

Looking for more Grace & Grit and this week's freebie? Visit GraceandGrit.com

Episode 025: Overcome the Challenges of Summer and Thrive Jul 02, 2016

Summer is in full swing and with it comes loads of reasons you could loose footing with the progress you have made with your health goals, or rationalizations about why you won’t start taking responsibility for your health until the fall. In this episode of the Grace & Grit Podcast, Courtney talks about how to not just survive the summer months, but how to thrive through them despite the obstacles that will surely arrive.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it.

Notes:

2:00: Challenges that arise with summer.

4:00: The number one thing to focus on to ensure success.

6:00: The importance of a morning practice.

7:20: How to go out and get motivation.

9:00: The basics of summer self-care.

13:20: Dealing with company

16:45: How to attend parties without derailing from healthy habits.

19:45: A few notes about travel.

Looking for more Grace & Grit and this week's freebie? Visit GraceandGrit.com

Episode 024: Staying Committed to Healthy Habits While Traveling Jun 18, 2016

Traveling can be wildly disorienting when it comes to taking care of yourself; you’re away from your kitchen, your workout space and your familiar schedule. Travel demands that you become more creative and flexible to ensure you still give your body, mind and soul what they deserve…your attention. And while it isn’t always easy, with a little pre-planning, it is possible.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it.

Notes:

3:00: What I pack when I travel.

4:00: Getting your head straight for travel.

6:45: Things to preplan for your trip.

9:30: Set the non-negotiable.

11:30: Tips for ensuring you have healthy food options at all time.

13:00: Eating out with success.

15:00: Keep Moving!

16:30: Decompress and restore.

17:30: Setting boundaries with permissions.

Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 23: Return to Food with Sherry Strong Jun 11, 2016

Return to Food is all about helping you develop a healthy relationship with food, your body and the planet. If you want to feel better, lose weight healthily, gain energy, increase mental clarity, elevate your moods (naturally) so you can fully enjoy life, in as little as 7 days, simply by returning to eating real food.

In this awesome podcast interview, Sherry Strong, the author of Return to Food, gives us simple tips and tricks for navigating the path to optimal health with ease and wisdom.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it.

Notes:

2:00: Meet Sherry Strong, hear about her journey to health and her mission get people back to REAL food.

5:00: Obesity is not a disease of abundance but rather a disease of scarcity.

9:30: The “lethal recipe” explained and why you want to avoid it at all costs.

11:30: Bringing sweetness into your life without sugar.

13:00: The importance of “relationship” in your health story. Eating to nourish the “whole being”.

16:00: Natures Principal

20:00: Sourcing food and eating seasonally.

25:30: Tips to source healthy, humanely raised meats.

28:00: Sherry’s top tips for improving health quickly.

About Sherry Strong:Sherry Strong is a Food Philosopher and Nutritional Strategist. She is a Chef, Nutritionist, the Curator & Co-Founder of the World Wellness Project, former; Victorian Chair of Nutrition Australia, Melbourne President of Slow Food, TEDxTokyo 2009 speaker and was a highly commended faculty member of the Institute of Holistic Nutrition, Vancouver Campus. Her recent presentation at the Canadian School of Natural Nutrition Alumni Association Conference in Toronto commanded a standing ovation and continued praise.

Sherry’s written & illustrated a book called ‘A Return To Food – how going back is the way forward’ which is she presents the philosophies that form the foundation for her 8 week Online Program which teaches people to develop a healthy relationship with food, their body and the environment for a ‘body & life that works’.

She is also the founder of the Jiivala Holistic Culinary Academy & Mentorship Program for Holistic Entrepreneurs which is presently transitioning to a 3-month online program culminating in a retreat with Sherry Strong on Bowen Island. Sherry also runs public and private workshops and seminars as well as exclusive coaching and lifestyle makeovers on Bowen Island. Contact Sherry directly for rates and details for her personalized programs. www.returntofood.com sherry@sherrystrong.com

Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 022: Developing an Appetite for Healthy Foods Jun 04, 2016

If you are serious about optimizing your health and the health of your family, you must familiarize yourself with the very real and destructive power of chronic inflammation.

In this week’s episode of the podcast, health coach Jenny Carr gives us the lowdown on chronic inflammation, as well as tips and strategies for helping to minimize inflammation that may be coming from our diet. Jenny also dishes out loads of advice for helping parents raise children with strong appetites for healthy foods.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Writing a review will enter you in a drawing to win free access to the Grace & Grit 21-Day Challenge. Drawings will be held at the end of every month.

Notes:

02:45: Hear more about Jenny’s journey, passion and mission.

14:00: Inflammation 101

18:40: The one thing Jenny recommends for FAST change.

22:30: Top five inflammatory foods.

28:40: How to help our kids develop an appetite for healthy foods.

34:00: The importance of staying creative in the kitchen.

35:30: Jenny’s top 3 tips for helping a woman to easily and radically improve her health

Jenny Carr CHC, CPT, CFNC Jenny specializes in removing inflammation from the body through clean eating, movement & elegant thinking. Fiercely committed to helping people of ALL ages gain health and vibrancy, Jenny has created a number of options under the parent company Jenny Carr Health to help you live life to its fullest! By removing inflammation from the body, Jenny guides her clients into new levels of self-care where they discover joy and well-being. A certified personal trainer, health coach, fitness nutrition coach, and Deeksha Giver, Jenny uses many tools to help her clients meet their individualized goals. Contact Jenny to empower yourself and transform your health.

You can reach Jenny Carr @ www.jennycarrhealth.com or www.thecleaneatingkid.com

Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 021: Meal Planning Made Easy May 28, 2016

Far too often, when I start coaching a client on improving their food choices, they will say to me, “Just tell me what to eat.” Let me be clear, I don’t ever tell clients exactly what they should eat on any given day. That is not what I do, that is what diets do. I don’t do diets and neither should you. The work I do teaches you how to nourish your best life and, of course, what you are fueling your life with has a profound effect on the “quality” of your life. So what do I do as a health coach? I educate you about food: what is in your food, how your body responds to food, and how to improve your food choices. What I don’t do is choose your food for you, ever. Why not? Because, ultimately, it disempowers you, and greatly reduces your chance of success in the long run.

That being said, we all have days that we get bored with our food and we just wish someone would give us an idea or ten about how to shake things up. In light of this, I have some ideas for you to make tomorrow a little easier.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Writing a review will enter you in a drawing to win free access to the Grace & Grit 21-Day Challenge. Drawings will be held at the end of every month.

Notes:

1:00: An introduction to the role of a health coach.

4:00: The basic tenants of healthy living.

6:30: Becoming a mindful eater.

8:22: Gratitude

9:45: The value of eating protein at every meal.

15:00: Strategies for simple meal planning.

20:00: Dinner meal prep ideas.

Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 020: Socializing Healthfully May 21, 2016

Maintaining a social life, while trying to get healthier can certainly pose some challenges due to the fact that most social events are based on less than stellar food and lots of alcohol.

If you are really committed to your health, you are going to have be ok with creating some parameters for yourself when you do go out for social occasions. In this episode, Courtney introduces tried and true strategies for navigating your social life while maintaining the standards you have set for your health.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Writing a review will enter you in a drawing to win free access to the Grace & Grit 21-Day Challenge. Drawings will be held at the end of every month.

Notes:

3:00: What toddler-like rationalization sounds like.

6:00: Defining your why.

8:00: Pre-deciding what success looks like in a social setting.

10:00: Eat before you go

11:55: Don’t show up empty handed.

13:50: How to avoid the comparison game.

16:00: Language matters.

19:20: Lead from the front.

21:00: Strategies for drinking less alcohol.

23:00: The importance of having a strategy for getting back on track if things don’t go according to plan.

26:00: The real deal with cheat days.

Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 019: Common Injuries Among Women and How to Avoid Them May 14, 2016

In this episode, Doctor of Physical Therapy Kat Ingalls helps us to better understand some of the most common injuries women experience when working to up-level their health.

We discuss the dangers of pushing your body too hard too fast and why a foundation of basic strength, combined with smart exercise progression, is so important. Kat also dishes out tips and tricks for quicker recovery when an injury does occur.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Writing a review will enter you in a drawing to win free access to the Grace & Grit 21-Day Challenge. Drawings will be held at the end of every month.

Notes:

2:53: Meet Kat Ingalls.

4:20: How the physical therapy industry is changing.

5:30: Top 3 physical challenges among women.

8:40: Understanding the “core”.

10:00: Simple ways to start engaging the “core”.

12:15: Relieving neck tension.

16:20: Understanding the functionality of the hips.

19:50: Understanding sciatic pain.

23:00: Smart exercise programming.

29:00: The role of lifestyle choices in the healing process.

32:30: Kat’s take on barefoot training.

34:00: Kat’s top 3 suggestions for avoiding injury.

You can find out more about Doctor Kat Ingalls at her website: www.mindfulmotionpt.com

Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 018: Hormones, Adrenals and Thyroid Issues…oh my! Apr 30, 2016

The female hormonal system is complex, to say the least and it can make a woman a hot frustrated mess (literally) when it comes to improving health. In this episode, Dr. Jen Hawes helps us to better understand some of the most common hormonal, thyroid and adrenal issues women face and how we can best protect ourselves against hormonal warfare.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Writing a review will enter you in a drawing to win free access to the Grace & Grit 21-Day Challenge. Drawings will be held at the end of every month.

Notes:

4:15: Hormones and the endocrine system defined.

6:10: The three most common hormonal “categories” among women.

9:00: Testing hormones, adrenals and thyroid issues.

11:30: The scoop on adrenal fatigue.

14:25: The challenge of healing the adrenals glands.

16:45: Hormonal disruptions that may cause weight gain and make it really challenging to lose weight

20:15: Perimenopause and Menopause

26:00: Stress and hormonal disruption.

28:00: Basic supplementation not to be overlooked.

30:00: 80/20 Rule

31:00: Jen’s top 3 tips for caring for your hormonal system.

You can find out more about Dr. Jen Hawes at her website: www.drgreenbean.com

Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 017: The Power of Sleep and Tips for Improving It Apr 23, 2016

When it comes to optimizing your health, sleep is a really big deal. You can eat a clean diet and move your body daily, but if you are neglecting your recovery and dream time, your body will struggle to absorb and deliver the nutrition you are feeding it and your muscles will be unable to repair and rebuild. Your immune system will be compromised and your cognitive function will go out the window. And this is just a short list of negative consequences you will experience! Do you feel like you are doing everything you can to lead a happier, healthier and more fit life, but still don’t feel stellar? Sleep much?

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Writing a review will enter you in a drawing to win free access to the Grace & Grit 21-Day Challenge. Drawings will be held at the end of every month.

Notes:

2:25: The magic of health happens when we sleep.

4:40: A special note to mothers about sleep.

6:45: How lack of sleep affects relationships.

9:10: Getting more sleep is NOT selfish.

12:30: Hormonal and other health challenges from sleep deprivation.

14:20: How much sleep?

16:00: Strategies for better sleep.

21:30: Prepping our environment for sleep.

23:45: The real reason we aren’t sleeping more.

Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 016: Moving Out of the (Exercise) Box Apr 16, 2016

The fitness industry has made exercise very, very complicated. So complicated, in fact, that many women I coach have fierce resistance to it, even though they understand the importance of it.

What if the secret to feeling better fast physically, emotionally and mentally wasn’t about the latest and greatest exercise system that the fitness industry has conjured up but rather about moving your body more consistently throughout the day?

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Writing a review will enter you in a drawing to win free access to the Grace & Grit 21-Day Challenge. Drawings will be held at the end of every month.

Notes:

2:00: What children have to teach us about movement.

5:25: How we moved away from movement and into the exercise box.

7:30: Exercise is very small part of the movement landscape.

10:40: How the age of convenience is destroying our physicality.

12:00: Excerpt from Pedram Shojai’s, The Urban Monk

17:00: Revisiting the power of N.E.A.T.

19:30: Ideas to help you move more, without “exercising”.

Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 015: Drink Your Way to Better Health Apr 09, 2016

It is always the little things we take for granted, eh? And yet, it seems to be practicing the little things consistently that lead to BIG gains.

In the age of complex exercise systems and hard to understand dieting tactics, it is easy to lose sight of the easy stuff you can do to gain massive benefit when it comes to your health.

One of the simplest…drink more water!

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Writing a review will enter you in a drawing to win free access to the Grace & Grit 21-Day Challenge. Drawings will be held at the end of every month.

Notes:

2:00: Water is a BIG player in the health story.

5:00: Body composition in terms of water.

6:30: Water and brainpower.

7:00: Asthma and allergies.

7:40: How water affects blood pressure.

8:15: How dehydration affects our ability to detoxify.

9:00: Water and digestive health.

11:30: Water and weight loss.

12:40: How to improve water intake.

19:00: A few pointers on alcohol.

Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 014: The Power of Decision Free Living Apr 02, 2016

You, and nearly every other human being on the planet, are on decision overload. No kidding…you are making around 35,000 decisions daily which means by lunch time you are probably already in a state of decision fatigue! You need to be sure you are making the best decisions for your health at a time when you are thinking clearly and have your VALUES governing your decisions NOT hunger, fatigue or someone else’s crisis. Improving your health should be based on a process and an effective process is NOT a spur of the moment decision or something that is slapped together at 11pm the night before. It is something you PLAN for in advance when your head is clear and your vision is strong.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Writing a review will enter you in a drawing to win free access to the Grace & Grit 21-Day Challenge. Drawings will be held at the end of every month.

Notes:

2:30: Decision free living defined.

4:00: How decision fatigue can derail the best of intentions.

5:00: Building an effective process for change.

7:30: How pre-planning can help you build new habits.

9:00: Recording current behavior to get clear on how to improve it.

13:00: Take the “guessing” out of the equation.

14:45: Simplifying the process of restoring your health.

16:00: 1% Better

18:00: Choose 1 thing to focus on.

Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 013: How to Super Charge Your Health Journey Mar 26, 2016

The benefits of superfoods are being sold to us at every turn. And while I am all for eating the foods that super-charge health, there are some incredibly potent character traits that have the potential to nourish us just as deeply, if not more than, the foods we are hearing so much about.

Absolutely, EAT superfoods, but don’t focus so much on what you are eating that you lose focus on how you are living (or should I say NOT living).

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Writing a review will enter you in a drawing to win free access to the Grace & Grit 21-Day Challenge. Drawings will be held at the end of every month.

Notes:

3:30: The character traits that will supercharge your health

8:20: How boundaries support integrity.

10:10: How discipline can be an act of self-love.

12:30: Why consistency matters and how to build more.

13.50: How staying curiosity can help you feel good about your health journey.

18:00: Why being healthy requires a bit of selfishness.

20:00: Why you need to find your happy ASAP!

Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 012: The Scoop on Detox with Sara Bradford Mar 12, 2016

Women are hearing a lot these days about the importance of detoxing and cleansing their bodies to optimize health. Unfortunately, many programs are selling aggressive tactics and pushing a lot unnecessary supplements to aid these natural processes. In this episode nutritionist Sara Bradford and I help women better understand your body’s natural detoxing ability and simple measures you can take today to help keep your detoxing systems running efficiently.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Writing a review will enter you in a drawing to win free access to the Grace & Grit 21-Day Challenge. Drawings will be held at the end of every month.

Notes:

1:20: Meet Sara Bradford: nutritionist, mother and badass online entrepreneur

3:00: What is cleansing?

5:30: Simple measures for helping your body detoxify more efficiently.

11:30: Weight loss and cleansing.

13:00: Sara’s Community Dump Program

19:30: Most damaging substances for the body.

22:00: Less is more.

23:00: The magic of dry brushing, fermented foods and bone broth.

27:00: Ways we can help our kids make healthier choices.

To get in touch with Sara visit: www.nourishrealfood.com

Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 011: Why You Should Focus on Healing, Not Weight Loss, to Get Healthy Mar 05, 2016

Most women don’t consider that calorie cutting and exercise are forms of stress.

They are great stressors in a system that can handle them, but to be honest, most women who are experiencing some form of physiological breakdown are not in the best position to be dealing with MORE stress, they need to unload their stress. In other words, women need to heal their systems BEFORE they add stressors like calorie cutting and cardio. Just as an athlete has to fortify their system to be able to handle the demands of competition, you need to heal your system to be able to handle the demands of things like calorie restriction and aggressive workouts.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Writing a review will enter you in a drawing to win free access to the Grace & Grit 21-Day Challenge. Drawings will be held at the end of every month.

Notes:

3:00: Addressing a few things that are broken in the diet & fitness culture.

4:30: How low-calorie dieting can create more issues in a system that is struggling.

8:20: Why starting a fitness program with aggressive protocols is not the best idea.

11:45: What women should be focusing on from the outset of a program promising to better their health.

16:30: Understanding how fat loss is a bi-product of cellular health.

18:30: Defining “healing the body”.

Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 010: Mending Your Relationship with the Scale Feb 27, 2016

The scale evokes intense emotion in most women and it isn’t even a living thing! It is a hunk of metal that is judged, blamed and booted all for giving women a number that simply reflects their relationship to gravity. Contrary to popular belief, the scale is not telling you about the state of your health, your abilities or your worthiness as a human being. Nope. The scale gives you a very small sliver of insight into your greater health story and, if you are anything like the millions of women who loathe the scale, you try to extract your entire health story (and your worthiness and your possibility) from that tiny bit of information.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Writing a review will enter you in a drawing to win free access to the Grace & Grit 21-Day Challenge. Drawings will be held at the end of every month.

Notes:

2:00: The scale is not the problem but your misinterpretation of the data it gives you may be.

6:40: Looks can be deceiving when it comes to health

7:10: Health can not be interpreted by our “weight”

8:10: What is inflammation and why is it important to understand?

9:15: The dangers of chronic inflammation.

10:30: What if you used the scale to help monitor inflammation rather than “weight”?

12:45: Body composition vs. body weight.

15:25: There is no point in getting on the scale if you aren’t going to be honest with yourself.

17:00: Evil device or user error?

Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 009: How a Mindfulness Practice Can Radically Alter Your Health Story Feb 20, 2016

In today’s fast and furious world, staying mindful in the present moment is no small task. And, yet, awareness is the key ingredient to making choices that consistently serve the life you said you wanted to live. Mindlessness, on the other hand, truly is the quickest and most powerful way to unravel your health. Check out this podcast for more insight on what a mindfulness practice is and how to get started developing your own today.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Writing a review will enter you in a drawing to win free access to the Grace & Grit 21-Day Challenge. Drawings will be held at the end of every month.

Notes:

2:00: Meet Mary O’Malley

4:00: Mindfulness defined.

7:40: Dispelling myths about mindfulness.

9:30: How mindfulness is beneficial to health.

13:30: What a mindfulness practice looks like.

16:00: How Mary developed her own mindfulness practice.

22:00: How to meet challenges with passion.

24:30: How to start a mindfulness practice today.

27:00: Mary’s 3 pieces of advice for women seeking to change their health story.

Connect with Mary: http://www.mary-omalley.com

UCLA MARC Website: http://marc.ucla.edu

Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 008: How Habits Really Change. Feb 13, 2016

Habit change is no small task. They take a lot of GRIT and time to change. In this episode, Courtney gives you strategies for making REAL habit change.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Writing a review will enter you in a drawing to win free access to the Grace & Grit 21-Day Challenge. Drawings will be held at the end of every month.

Notes:

1:30: Why changing a habit in 21-days in unrealistic.

2:40: The consequence of short cuts.

6:00: How taking on too much too soon causes failure.

8:40: The power of taking on ONE THING at a time.

10:15: Get specific.

13:50: Make a plan for success.

14:40: Join habits.

17:20: Make it easy to change your habits.

19:15: Track your behavior.

20:45: Focus on WHY more than how you FEEL.

Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 007: The One Thing You Cannot Ignore When Trying to Get Healthy. Feb 06, 2016

Your gut health has been referred to as the second brain! In this interview with holistic nutritionist, Laini Gray, we discuss how important gut health is, and how you can fortify yours.

Notes:

About Laini Gray: Laini Gray has been in the business of fitness, food and fun for over 20 years. She began her career with a focus on FUN and earned a Bachelor’s of Science in the field of recreation, where she whole heartedly adopted the concepts of play and recreation as vitally important to creating a happy and healthy life. With these ideals, she turned her attention to learning how to further improve the quality of life and health through fitness.

Her passion for helping others achieve health and well-being continued to grow, as did her interest in learning all she could about FOOD, optimal nutrition, digestion, detoxification, immunity, hormone balance, disease prevention and stress management. This desire to continue her education inspired her to become a certified Holistic Lifestyle Coach, Functional Diagnostic Nutrition Practitioner and earn a Master’s degree in Holistic Nutrition.

You can find out more about Laini at www.LLfitnesshealth.com

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Writing a review will enter you in a drawing to win free access to the Grace & Grit 21-Day Challenge. Drawings will be held at the end of every month.

3:50 Meet Laini Gray

8:35 What is the Gut Microbiome

10:45 Why are researchers calling the gut the “second brain”

11:50 How early child years have a big impact on gut health

16:15 What happens when our bacteria gets out of balance?

18:25 Inflammation and gut health.

20:00 How to foster a healthy gut microbiome.

26: 00 How Antibiotics impact the gut microbiome.

30:40 Laini’s 3 biggest pieces of advice for a woman trying to reclaim her health

Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 006: Metabolism 101 Jan 30, 2016

Getting clear on what the metabolism even is and how you can train it to work for you rather than against you.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Writing a review will enter you in a drawing to win free access to the Grace & Grit 21-Day Challenge. Drawings will be held at the end of every month.

Notes:

1:40: Changing the conversation around the metabolism.

2:15: The metabolism defined.

3:00: What your cells actually do.

4:15: What happens when cellular health is subpar.

5:00: What affects cellular health?

7:00: The top five things you can do to increase your metabolic power.

11:00: How "undereating" kills your metabolic fire.

13:00: How dehydration negatively impacts your metabolism

16:15: "Exercise" isn’t the only movement that will impact your metabolism.

18:50: The impact sleep has on your metabolism.

Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 005: The Power of Stress Jan 23, 2016

Stress plays a much bigger role in reclaiming health than most women realize.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Writing a review will enter you in a drawing to win free access to the Grace & Grit 21-Day Challenge. Drawings will be held at the end of every month.

Notes:

2:30: Why I suggest most women do the opposite of what the diet and fitness industry has told them to do in the initial stages of a health transformation.

4:00: Why health is a much bigger equation than calories in/calories out.

5:00: How hormonal chaos can disrupt everything!

6:20: Optimizing health really comes down to this.

7:00: Stress redefined.

8:00: How stress can be a really good thing!

9:40: When good stress goes bad.

13:00: What you MUST do before you ask your body to handle something like aggressive exercise or calorie cutting.

13:50: Tips for controlling your total stress load.

Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 004: Making Room for Change Jan 16, 2016

You will have to "trim the fat" in your life to make room to practice healthy living regularly.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Writing a review will enter you in a drawing to win free access to the Grace & Grit 21-Day Challenge. Drawings will be held at the end of every month.

Notes:

1:20: Why change feels so hard.

1:55: Success boils down to these two things with ANY goal.

2:50: Why good intentions aren’t enough.

4:50: Why it doesn’t really matter about how you feel about doing the work.

7:00: The necessity of “trimming the fat” in your life.

8:20: Improving your health is a privilege, not a sacrifice.

13:00: How to make room for change more easily.

15:10: One of the best ways to carve out more time in your schedule.

Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 003: Mindset Jan 14, 2016

The superpower most women are under utilizing when it comes to improving their health.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Writing a review will enter you in a drawing to win free access to the Grace & Grit 21-Day Challenge. Drawings will be held at the end of every month.

Notes:

00:45: The linchpin to success with ANY goal.

1:45: The mistake women are making when they set out to improve their health.

4:00: Why we tend to think of people we admire as having traits we do not possess.

4:40: Carol Dweck’s theory on fixed and growth mindsets.

5:45: How a fixed mindset prevents you from getting healthier.

8:40: How a growth mindset can help set you free and achieve anything.

12:50: How to cultivate more of a growth mindset.

Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 002: The 3 biggest mistakes women are making in their effort to get healthier Jan 12, 2016

The real reasons women are struggling to get healthy for the long term has more to do with mindset than strategy.

Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Writing a review will enter you in a drawing to win free access to the Grace & Grit 21-Day Challenge. Drawings will be held at the end of every month.

Notes:

1:00: How “thinking small” sabotages long-term health goals.

1:35: The role the diet industry plays in “thinking small”

2:45: Examples of what “thinking small” looks like.

3:55: The ONE THING everyone needs for deep health.

4:25: Self-respect is really a process of expansion.

6:10: Health is not an either/or conversation between self-love & self- discipline.

7:20: What you really need to be happy and healthy.

8:10: What discipline means to your health transformation.

9:25: The real reason you aren’t “doing the work”

10:15: The third obstacle to being successful with your health.

11:30: Anything in life worth having requires daily consistent effort.

12:30: Steps to take to make real and lasting change with your health.

Looking for more Grace & Grit? Visit GraceandGrit.com

Episode 001: The Introduction Jan 05, 2016

Welcome to the Grace & Grit Podcast! I am so excited you are here.

In this episode, you will discover what compelled me to start the Grace & Grit Podcast and how the mission and message have evolved over 7 years of production.

I even give you tips for how to get the most value from this show in the least amount of time, so you can start applying the tools to your own life immediately.

You can listen here: https://graceandgrit.com/podcast-001

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It's time to make MIDLIFE Magic! Grab your Midlife Magic Quickstart Guide - six episodes of the Grace & Grit Podcast, hand-picked by me to help you consider how you want to show up in the second half of your life. And most importantly, tools, systems, and strategies to help you show up in that way. Learn how to ROCK your second act with Grace & Grit™.

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Are you loving the Grace & Grit Podcast? Leave a Review: http://bit.ly/GGPReview

Ready to Rumble? Join me in the Rumble & Rise Arena at https://graceandgrit.com/readytorumble

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