Real Wellness

Let's play a little game of true or false. Do you need to jump into the High Intensity Interval Training class for a healthy heart? Is focusing on cardio the key to a strong heart? Is sitting all day worse for your heart than sleeping a lot? Think you've got the answers? Tune in the this episode to find out all the secrets to exercise and a healthy heart. For the resource I mention, head here. Hos...

Picture this: You go out with a couple of friends over the weekend and have a ton of fun. Then on Monday you're at your doc's office. You get a great report and your doc says "Whatever you're doing, keep it up." Believe it or not, the two are related. In this episode you'll learn the research about how relationships impact your wellness and three creative tools I've found to help you grow and deep...

If you've been struggling to catch your zzz's, you're not alone. About 60 million people, just in the U.S., don't get enough sleep. Either because they stay up late, trying to cram in more activity -- or they go to bed, only to toss and turn. I used to be one of them, too. In this episode, here's what you will discover ... Three easy tips to improve the quantity and quality of your sleep Why one b...

In college I figured out, with the help of a nutrition coach, that I was not eating enough vegetables. In face, I was barely eating any, even though I thought I was. In this episode discover the life-changing benefits of vegetables for your body and your brain. And learn what counts as a vegetable (plus what does not). Then take the 7 day Microcommitment Challenge to help you easily eat more veggi...

Learn a tiny commitment that can transform your hydration habit. It is seriously easy. No matter whether drinking enough water is something you struggle to remember, or it is a daily rhythm for you, this micro-commitment will make drinking water the easiest wellness habit you do. To discover all of the benefits of staying hydrated, how to source your water, how to improve the taste and quality of...

If you feel like your busy schedule is a roadblock to working out, then this is for you. Learn how to ... Design your program in minutes Principles of Power - to make your strength routine most effective Top 10 Benefits - to keep you motivated Hosted on Acast. See acast.com/privacy for more information.

All-or-none thinking is so last year! In this episode learn a powerful hack to stop all-or-none thinking in its tracks. It is a thought you learned in the diet mentality. You don't have to hold it over into your Intuitive Eating journey. In fact, it slows down getting freedom in your relationship with food. For resources I mention, head here. Hosted on Acast. See acast.com/privacy for more informa...

Discover both the psychological and physical reasons diets backfire. Learn the changes that happen in your body that set you up to gain weight. And how losing and gaining weight back increases your risk of heart disease. If you are thinking about starting a new diet, listen to this episode first. Get your eyes wide open to the truth. For the resources mentioned, head here. Hosted on Acast. See aca...

Discover the three perspectives and beliefs you must have for your well-being habits to be easy. Without them, you'll struggle. What does it look like to believe you are worth it? Are you willing to take both small consistent actions and big audacious leaps? With guidance, what are the steps on your unique path? Find out in this episode. Hosted on Acast. See acast.com/privacy for more information.

Compare the top paper planners for both productivity, and how they stack up toward helping you reach your wellness goals. Because your wellness is the foundation of your productivity. Listen to a review of the Franklin Planner, Erin Condren, Full Focus, and some special planners from Etsy stores. Plus, how to decide what wellness goals you even need to plan and track in your planner. Grab the link...

When pain is what's preventing you from exercise, you need to check out GOATA training. When performing better in your sport - whether golf or tennis or fill in the blank - motivates you, you need to check out GOATA training. Or if, like me, you want to hike and move well when you are 100 years old, check out GOATA. Dr. Susan Wood is a Physical Therapist and GOATA movement specialist. Keep moving....

Here are my top wellness and personal productivity apps for 2024. Listen to discover what style of wellness tracking is best for you. Plus, when to use an app - or not. Learn how personal productivity apps can help your brain health and lower your stress. For the resources I mention, head to the show webpage. Hosted on Acast. See acast.com/privacy for more information.

This insightful episode is not about the joy of running. It's about, metaphorically, why running TOWARD what you want gets you to your goal. And why running FROM what you don't want keeps you from results. Plus you'll learn how to shift the focus of your mindset. Hosted on Acast. See acast.com/privacy for more information.

December kicks off a powerful time to take inventory of your wellness and reflect on what you want to experience next year. In this episode discover the power of celebrating your achievements, of evaluating - without judgement - your health, and of acknowledging your challenges. You've come this far and it is proof you can live the wellness you want. Hosted on Acast. See acast.com/privacy for more...

When you are rushing from event to event, wrapping gifts, working more to wrap up year-end deadlines, it is easy to skip THE thing that helps you stay sane. When you don't like being out in below freezing temps with a north wind, your motivation to go walk or run can vanish. (Well, mind does, anyway.) This episode solves both the busy and cold - so you feel fit and great and warm all winter long....

Discover in this episode all about one of the overlooked staples on your holiday table. Beets. From a can they are "interesting" looking. But in this episode you'll learn two tasty ways to eat them. Plus all of the powerful benefits of beets and one of its great companions ... apples. Hosted on Acast. See acast.com/privacy for more information.

For the resources I mention, head here. Discover some herbal history in this fun episode. More importantly, learn about the benefits of 5 of your favorite holiday seasonings. Cinnamon, nutmeg/mace, ginger, vanilla, and peppermint. Also learn which one is dangerous in large doses. Hosted on Acast. See acast.com/privacy for more information.

Heading into the holiday party season, you'll be going to gathering where you may need to bring your own dish (BYOD) for medical reasons. Or you may prefer to trust yourself to grow as an Intuitive Eater, trusting you will make the best of whatever is available. I've had times for both, depending on where I was in my journey. Today you'll answer the question - when is it best for you to BYOD or no...

When your hunger goes up with the holidays, it can be frustrating. Especially when you don't know why. In this episode you'll learn the links between the three big influencers. Your sleep. Your sweets. Your stress. And how to handle them to keep your hunger level normal. Head here for the resources I mention. Hosted on Acast. See acast.com/privacy for more information.

Benefit your brain, your immune system, your eyes, and your gut health with two fall favorites - pumpkin and sweet potatoes. Get the details of how much you need and unusual ways to enjoy them this season. For additional resources I mention, head here. Hosted on Acast. See acast.com/privacy for more information.

Going full out on your goals is exciting! But a monotonous routine is easy to procrastinate. Like when you try to workout just because it's good for you in the long run. Discover the solution. Ditch general fitness as your goal. Dig into a short-term target. You'll learn the three most common motivating short term goals and how to prepare for them. Head here for the resources I mention. Hosted on...

For resources I mentioned in this episode, head here. Ready to make meditation, movement, eating well, and great sleep EASIER? It is simple. I share my favorite 10 tips that I use personally and that I share with clients. These are battle-tested in the real world. They are proven over and over to make your wellness journey easy and fun. Hosted on Acast. See acast.com/privacy for more information.

You want your wellness habits to feel easy. That's good. Sometimes though, switching habits can seem hard - which makes it "easy" to quit. On a recent beach trip, I experienced a life-changing lesson on how to handle it when your habits feel hard. This episode will shift how you think about "searching for easy street - when easy is just not available". Why? So you can keep going anyway. Hosted on...

You spend time and resources securing your home and safeguarding business data, but do not forget the ONE priceless treasure — YOU! YOU are your most valuable asset. Ask yourself ...  How are you investing in your body and mind? What are you delegating so you create time for you? Which tasks "don't have to be perfect" so you have energy to take care of you? What'...

You've corralled the daily chaos, but you're still feeling overwhelmed. You think, "It sounded do-able at the time," but now you're "over-committed". Or you know you have several projects and people depending on you -- and you don't know where to focus first. Everything feels like it needs to be done right now. Learn three easy essential planning techniques to get you free from stress. Hosted on A...