No More Daydreams

Quick mini-sode on redefining your expectations for yourself, giving yourself credit, and setting realistic goals.    Interested in joining the team and working with me 1:1 in my nutrition coaching program? Apply to my program here !   Find me on Instagram @playful.dietitian . Thank you for listening and subscribing!                                                                                 ...

Welcome to the Play & Ponder Podcast! What better way to kick it off than on the New Moon Supermoon in Scorpio - a time for new beginnings and evolving to the next level. I aim to provide a space to have fun and laugh and play, but also ponder and go deeper. Interested in joining the team and working with me 1:1 in my nutrition coaching program? Apply to my program here ! Find me on Instagram...

I need help. Lot's of it! In this episode I sit down with my friend, client, and very own Renaissance woman Taylor to talk about how to get myself organized so I can stop faking it until I make it.   Interested in joining the team and working with me 1:1 in my nutrition coaching program? Apply to my program here ! Find me on Instagram @eatandascend . Thank you for listening and subscribing! ...

Changing habits is hard work! It requires patience, consistency, and a whole lot of self compassion. Finding an accountability buddy is a great way to help you move towards your goals as well. Thankful for my dear friend Lucy to help me get back into my daily meditation practice this week.  In this episode I also talk about my Top 4 Tips on how to navigate the holiday weekend: Hydrate! Especially...

It’s not as woo-woo as the title leads you to believe. Time can move fast sometimes. And at times time can move slow. But one thing that will always be true, is that time will always be moving forward - whether we like it or not. As much as we want to stop time, fast forward time, or rewind it - no amount of rumination will keep the clock from ticking. A lot transpired between the last full moon o...

Oh hi there strangers! It's good to be back. I will address the gap in episodes and fill you guys in in due time. But in the meantime, I think it's time to resurrect this thing.   In this episode I talk about my own nutrition coaching journey with Cody McBroom and how a simple question from him made me realize I needed a huge shift in my mindset and thinking.   Help me help you - how hav...

The Jungle Book Rule focuses on the 3-5 absolute bare necessity habits you can focus on regardless of motivation. These should be no harder than a 3 out of 10 in terms of difficulty but be, as Kat says, needle movers. If you set an unrealistic resolution or are struggling to gain traction on your goals, focusing on your Jungle Book Rules can be a good way to move forward. And remember - forward is...

 Recorded live on Instagram - the truth behind why I started posting 16 ounces of water before coffee. I didn't start this to help others hydrate. I started it because I needed help and this was the smallest step I could take to start moving in the direction that I needed to go.  Interested in joining the team and working with me 1:1 in my nutrition coaching program? Apply to my program here...

A six minute guided meditation to relax, reflect on the day and express gratitude. You'll then let the day go and be present with your breath and body. Come back to this meditation anytime you need to. Interested in joining the team and working with me 1:1 in my nutrition coaching program? Apply to my program here ! Find me on Instagram @eatandascend . Recorded on Thursday, October 29, 2020....

In this episode I chat with Tony Castillo, a performance dietitian who has worked with professional athletes and is known for his enthusiasm about hydration. Tony shares his background into finding the nutrition field and why he loves working with athletes. He shares tactical advice on how to estimate your hydration goals, what electrolytes are important for hydration and how to rehydrate after tr...

Natalie Brunoforte is registered dietitian and nutrition coach that helps moms navigate all the challenges and gifts that come with motherhood. In this episode, we chat about combatting mom guilt, how to incorporate your children in cooking and she shares her own experiences as a new mom and what the postpartum journey was like for her. She also provides tactical tips on how to help improve positi...

Dan Holguin is a fitness coach, speaker, ultrarunner, American Ninja Warrier and all around amazing human. In this episode, Dan shares his background and how sports and weight training impacted his life. He shares the most devastating moment of his life and how he was able to eventually overcome that moment. Dan believes that " Your Body is Your Business " and works primarily with entrep...

Seth Markzon is an actor, podcaster, writer and all around great human being. I was fortunate enough to be a guest on his podcast, Finding Xtraordinary , and feature him on the Eat & Ascend podcast as well. We chat about our backgrounds including how Seth became an actor and how I became a dietitian. We talk about mindset, our routines, the books we were reading, setting goals and so much more...

Solo episode answering two questions I got last week: What is the hunger scale? And how much should I workout? Tune in to find the full answer but in short:  The Hunger Scale is a tool used to help get back in touch with your hunger cues. It's a ten point scale with 1 being super duper ravenously hungry and 10 being overstuffed and feeling ill. The goal is to start to eat around the feeling o...

In this episode I sit down with friend and registered dietitian, Kristen Lorenz (aka @thelastdietitian ). Kristen helps busy people who are over fad diets and detoxes learn to eat the food they love and teaches them how to feel great and fuel themselves for a lifetime. She also frequently speaks out about diet culture and the MLMs that take advantage of people looking for help. In this episode Kri...

Trevor Lomax is back for a minisode about creatine. We got sidetracked during our initial recording and this topic was perfect for a quick little episode. Trevor explains how creatine works, dispels a few common misconceptions and explains what creatine loading is and why it may not be necessary for you.  Congrats to Trevor for recently passing his Certified Strength and Conditioning Specialist ex...

Last week I was "supposed" to focus and cross items off of my to-do. Well, that didn't happen. In this episode I reflect on why, what I am going to do differently and share a few strategies that friends of mine said they try to help refocus.  I am going to focus on one task at a time and remind myself of my "why." Sam said she changes her environment to help her re-focus s...

In this episode I chat with the one and only Toni Marinucci (@tips_with_toni). Toni is a fellow registered dietitian and nutrition coach and I admire her greatly! It was a pleasure to talk to her about how she helps her clients build their nutrition foundation and about strategies to help emotional eating (remember these: options, time, location, portion, taste & reaction!). We also discuss he...

In this episode I chat with professional skimboarder and 2x world champion Casey Kiernan.  Casey is a registered dietitian and was working at a cystic fibrosis clinic working primarily with pediatric patients. You can hear the passion in Casey's voice as she talks about her patients and the Piper's Angels Foundation she discovered via her work. Although the clinic unfortunately has close...

Take five minutes out of your morning for this guided daily focus meditation. This meditation is based off of a meditation I return to over and over again by Chad Kirchner and focuses on gratitude, visualization and next steps toward your goals. At the end of this five minutes, you will know the next small step you need to take to help make your goals your reality. I often found myself complicatin...

In this episode I chat with a friend of mine Trevor Lomax , a registered dietitian currently working at the University of Virginia as a Sports Nutrition Intern. Trevor has his degree in dietetics from James Madison University. and his Master's Degree in Physiology and Sports Nutrition from Florida State University.  We chat about the different avenues dietitians take to help lead their client...

Nora Young is an organizational specialist and owns Sorted Simply, a business that helps people get organized, clear their space, and ultimately help clear their minds as well! We chat about how she helps her clients, the process she goes through when working with them and Nora offers tips and tricks into helping keeping your home organized. Check out Nora's website here !   Interested in joi...

In this episode I have the absolute pleasure of chatting with Chase Chewning of Ever Forward Radio, a top-ranked podcast with over one million downloads. Before being a full-time podcaster, Chase served six years in the military and worked as a health coach and trainer. Chase has a BS in Exercise Science and a MS in Health Promotion.  Chase shares his story of his family creed of "Ever Forwar...

Metta, or loving-kindness, meditation is a practice focused on sending benevolent thoughts first to ourselves, then to others, and finally to all beings using repeated phrases.  The phrases we use here:  May you be safe.  May you be happy. May you be healthy. May you live with ease.  This meditation was read from the book Real Happiness: The Power of Meditation by Sharon Salzberg .  Interested in...

In this episode, I chat with Conner David (Cornell '14) who led 45 free workouts during quarantine using zero equipment and inspired co-workers, friends, and family members to move their bodies. We talk about his wrestling journey, how pushing yourself physically can be helpful for us mentally, and how quarantine has inspired him to pursue a career in fitness. Although Conner isn't doing...