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    Fitness & Nutrition

    The Confidence Project Podcast

    Unf*cking your brain, body, and business.

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    Latest Episodes:
    131: Self-Care Isn't Always Fun or Pinterest-Worthy May 09, 2019
    Show notes

    130: The Problem With Positivity- It's OK to not always be OK May 07, 2019
    Show notes

    This was a hard one to break down! On the one hand, I don't want anyone to walk around being rooted in negativity and victim-mindset. At the end of the day, we still have to take responsibility for our lives. This is not the antithesis to that, but rather, another tool in order to help you take responsibility. Sometimes that responsibility means taking ownership of healing. And if you're running around preaching or thinking POSITIVE VIBES ONLY, then you are cutting yourself off from actual emotions, from connection, from support, and even from the acknowledgement that there's work to do. Gratitude works- I'm not anti-gratitude by any means- but sometimes it's OK to compartmentalize your life, show and feel gratitude for the areas of your life that genuinely are OK, while still acknowledging that other areas of your life might simply just suck right now. We cannot judge those feelings of sadness, grief, loss, trauma, anger, etc. We actually have to lean in and feel them. Unfortunately, the heavy stuff isn't Pinterest or IG-worthy. And honestly it's a damn shame. So many women are stuck feeling ashamed if their life doesn't fit into the flowery frame of "positive vibes only" and are left with no positive outlets or support when they need it most. Yes, an outlet can be positive without it being rooted in the judgement that "ONLY POSITIVE VIBES ARE ACCEPTED HERE!" Now, this isn't your permission to slip to go out into the world and be a drama-queen. This is not your permission slip to try and process your emotions all over social media, all over the work office, or anywhere and everywhere you go. There is a middle ground- it's subtle, it's tricky to navigate- but take this from the girl who spent almost 3 decades of her life shoving her emotions down and hiding them from literally everyone- it makes it really harder to process ANYTHING. And we grow into better humans when we process our emotions, when we allow ourselves to feel a wide range of emotions ranging from rage to joy. All emotions are OK. All vibes are OK. It's not positive vibes only. It's OK to not be OK.


    129: Parenting Success with Katie Dixon of Perfectly Imperfect Parenting May 02, 2019
    Show notes

    Parenting is tough, right? I mean... I wouldn't know but I can only imagine. I work with almost 100% women (we have a few token men that come into Iron Phoenix Strength Club) but online, I only help women. Most of them are mothers. So I couldn't think of a better way to follow up episode 128 than by having a parenting coach on the show! In this episode, we cover:-Why our children trigger us and what it usually means -The different styles of parenting- and which is usually the best approach for the most solid relationship with your children -How our own childhood wounds show up in us as adults and parents -Setting boundaries, not enabling your children, making sure their needs are met, and more! Where to find Katie: katiedixoncoaching.com FB: Perfectly Imperfect Parenting Email: katie@katiedixoncoaching.com


    128: Don't Force Your Kids to Finish Their Meals- Raising Intuitive Eaters Apr 30, 2019
    Show notes

    There are countless ways that parents can begin to instill diet culture in their children- even with the best of intentions and especially without knowing that they're doing so. You see, dieting disconnects your brain from your body and there are subtle ways that parents encourage this behavior. One of the most common ways that this shows up is when parents encourage or force their children to finish all of the food on their plate. Typically, this is a generational thing- passed down for decades amongst the family for a host of reasons- some of which I cover in this episode. While it might feel like you're letting your kids "get away with things" or that by not forcing your children to eat every pea and carrot on their plate that they'll suddenly become malnourished or unhealthy- the negative impacts of teaching your children that their body cannot be trusted (along with the other habits that are picked up along this route) will far outweigh any short-term consequence or turbulence that comes from presenting food in a neutral and stress-free way- which includes not forcing them to finish their dinner. Reminders:Get on the waitlist for The Confidence Collective here. Grab one of the last spots for an Anti-Diet Audit here or a small biz consult here.


    127: Save The Drama For Your Mama: How Being a Drama Queen Is Keeping You From a Life Well-Lived with Emily Gough Apr 25, 2019
    Show notes

    Emily and I are back for another dual-host episode! Do you have a person in your life where it seems like every story they tell you about their life is drama-filled? Or, the tougher question: are YOU the person who is always at the center of drama? Life happens and shit hits the fan sometimes, but when drama is a constant in your life, either from yourself or from others, it's probably twisting you down a more negative path and keeping you from joy. Emily Gough of The Room to Grow Podcast is back today for her regular guest spot, and we're talking: Being solution focused vs. problem focused; identifying with emotions over facts as a way to stay stuck in drama, the ripple effect of drama (hint: it's SIGNIFIANT!), victim mindset, taking a close look at who you're surrounding yourself with, How to readjust your attitude towards drama (whether it's your own or someone else's), and how to handle drama gracefully when it comes your way. Additionally, since these joint episodes between Emily and I are going to be happening on a monthly basis moving forward, we're thinking we need some sort of name for them! Tag us on Instagram and let us know if you have any ideas! FIND EMILY: Emily Gough Coaching Room to Grow Podcast info@emilygoughcoaching.com

    FIND CHRISTINA: @christina_montalvo hello@christinamontalvo.com www.christinamontalvo.com


    126: How "doing it yourself" is holding you back from a breakthrough Apr 23, 2019
    Show notes

    Every breakthrough I've ever had in my life came from asking for help. I have this story that I can do everything myself and never ask for help. And, to this day, this is THE THING that holds me back from more accomplishments and success- not to mention it also holds be back from more ease. Sheesh! There was a whole host of things I wasn't accomplishing regularly in my business. I had to take a good, hard look at the things I kept saying I was going to do but was NEVER doing. For months on end, these things were not getting done. And if they were getting done, they certainly weren't getting done well by any means. Because I'm stubborn, and have this story that "I CAN DO EVERYTHING BY MYSELF!" I forced myself to stay small, stuck, and frustrated. It wasn't until I put my ego aside and got real with myself that I realized- duh, Christina- ask for help. If you're anything like me, it's not easy. Asking for help feels like we're failing! But, I can assure you, asking for help doesn't mean you're a failure- if anything, it shows that you're so dedicated to the process and the outcome that you're willing to ask for help so that you can get better, so that you can get more done, so that you can move forward in some aspect of your life. Whether that means asking for help by seeing a therapist, hiring a coach, or hiring help (business coach, life coach, crossfit coach, powerlifting coach, personal assistant, etc.), or telling your dad to come over to fix your broken faucet- asking for help might be *the thing* that's missing from propelling your forward. Imagine if you hired someone who's actually GOOD at doing the thing you keep saying you're going to do. How much time might you save? How much energy might you conserve? How much more could you get done in that time if it was outsourced? Or, how much more progress could you make if you handed the reigns over to someone else and stopped kidding yourself that you could do it on your own? After all, if you said you were going to do it by yourself already, wouldn't have already done it? The Confidence Collective waitlist- doors open for enrollment in May! Put your name on the waitlist to be the first to hear when the doors re-opens here.

    Personalized Anti-Diet Audits are going away- forever. I'm taking one last batch of enrollments through the end of April (2019) and then it's gone forever. You can be one of the last women to grab this package here. Small biz consults are also going away- forever! If you want the opportunity to work with me closely on your biz in a high-touch coaching package, you can sign up before it turns into a course here.


    125: Why do we gain weight as we age? Menopause & a body image tirade all wrapped into one Apr 18, 2019
    Show notes

    Why do we gain weight as we age? I answer this question from a scientific standpoint and then pretty much lose my cool and rant about body image for the remainder of the episode. You'll need your seat-belts for this one!


    124: Why are we so afraid of getting fat? Apr 16, 2019
    Show notes

    We aren't born hating our body. And we aren't born inherently fearing fat. Yet, 54% of women (in 2013, no less. I think think this number is higher now FOR SURE) said they would rather be hit by a truck than get fat. Where does this association that being fat or even having fat is bad? And that having as little body fat as possible is ideal?


    123: Feeling obsessed with food? Here's why. (I thought about dieting and didn't want to stop eating) Apr 11, 2019
    Show notes

    Ever notice how when you're either about to go on a diet or are already on a diet, you suddenly become obsessed with food? There's a reason. And I experienced it again for the first time in almost a decade. This is how and why intentional weight loss will not work long term. We intentionally lose weight by creating a caloric deficit over time. Intentionally restricting food sets off our innate alarms that say "whoa! Something is up!" And so, in an effort to stay alive, your body lowers its metabolism to preserve itself AND becomes obsessed with food. Ever notice how when you're on a diet, you end up with odd food rituals? You end up staring at the clock wondering when you can eat again, you end up trying to come up with odd concoctions to feel less hungry, and you begin to fantasize about food all of the time? THERE IS A REASON WHY. And it has nothing to do with dedication, or will-power. You will never outsmart your body's biological drive to keep you alive. The examples I give in this episode seem odd- however, they are real experiences. The tricky part is, is that once we've dieting for long enough, our brain becomes incredibly sensitive to any warning signs that food might become scarce. Here's a link to an article regarding the Minnesota Starvation Study.


    122: Whatever size and shape your body takes when you are taking the best care of yourself is the size and shape your body is supposed to be Apr 11, 2019
    Show notes

    "Whatever size and shape your body takes when you are taking the best care of yourself is the size and shape your body is supposed to be." -Christina Montalvo Yes. I quoted myself in my own show notes. I just didn't want anyone to get it twisted that these are my words ;) I cover a lot in this episode- so much so that each of the following bullet points could be teased out into their own episode. This is the answer I give to a lot of women- almost daily, in fact. But, this statement either confuses people, upsets them, or piques their interest enough to get their attention, but it seems that most people don't even know what to *do* with the sentiment itself. The issue, at its core, is that we don't even know what taking good care of ourself means if it's not somehow attached to weight loss or a specific size and shape of our body. In this episode, I cover: -Why I think strength training is the best form of exercise as it positively impacts our quality of life outside of the gym, no matter what season of life we are in -Using exercise as a means to an end (why you keep quitting) -Unfortunately, there are parts of intention weight loss that *do* have utility- not because of the contingencies, but because of the practice. Exercise, fruits, vegetables, water, and lean protein are good for you. We ruin it with external expectations of weight loss and body size manipulation -If losing weight happens as a natural byproduct of you taking care of yourself, so be it. But same with weight gain and same with no body change at all

    -Anti dieting is not anti health. Period. Stop it. -Anti dieting and intuitive eating is the exact opposite of dieting in that its goal is to reconnect your brain to your body. Dieting disconnects our brain from our body -Rebelling against healthful foods in the name of "I'm not dieting!" is just as bad as dieting- you're not listening to your body! -Before and after-photos + measurements as a form of feedback are teaching us that a smaller body is a better body -Eating like an asshole can be depriving yourself of foods that you enjoy, restricting calories, but also eating with no regard to your nourishment, fuel, etc. -Do not comment on anyone's weight loss. Ever. Stop it. -Why we do what we do is far more important than the thing itself -Disregarding your hunger is as weird as trying to hold your pee as long as possible. It's not useful, not helpful, it's unnatural- and it needs to stop -The season of life you are in is going to change the way that you define self-care. This is normal. Be OK with this. Intentional weight loss will tell you that this is not OK. It is OK. -Dieting has no regard to your mental health. Your mental health will dictate your level of self care. -What is primal hunger and how it changes how we eat -Bloating is a normal physiological process to eating. We need to normalize bloating FB group

    IG: christina_montalvo

    hello@christinamontalvo.com


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