Health, Wellth & Wisdom Podcast

Exercise. It’s confusing, right? Like, where do you start? What do you do? How much is too much? What’s not enough? Will you get bulky? Do you have to become a gym bunny? The questions go on and on. Today’s podcast episode, featuring a special someone, will help you to clarify some of the confusion surrounding strength training and fitness so that you can confidently achieve your health and fat lo...

Have you ever heard of N.E.A.T.? Otherwise known as Non-Exercise Activity Thermogenesis? If not, we need to change that STAT. If you have a sustainable fat loss goal, N.E.A.T. needs to be a part of your physical activity approach as it has the power to be MORE powerful in producing results than exercise alone. In today’s show you’ll learn what N.E.A.T. is, how you can incorporate it into your alre...

What’s the deal with self-confidence? Do certain people have it and others don’t? And where can I find more of it!? A lot of the women I work with come to me wanting to feel more confident, and the truth is - you can! Because you are completely in charge of how you feel, including whether or not you feel confident. Confidence is not something people are born with, but rather, something you practic...

Have you ever wanted to start a food prep habit, but bailed because the idea of spending your entire weekend wasting away in the kitchen, packing tasteless meals into tiny Tupperware containers sounds soulsucking!? I don’t blame you! In the Nutrition Coaching with Nicole squad we’re all about #preppingforsuccess, but in a way that feels life GIVING. Food prep is meant to make your life easier and...

Let’s talk about Sports Nutrition! Because fueling for optimum results and performance is not reserved for elite athletes. You too can change the results you get from your workouts by changing what/how you eat! In a recent poll 40% of you said that you weren’t getting the results that you wanted from your workouts. And as far as I’m concerned, that’s not OK! So in today’s podcast episode we’re tal...

Something I often hear from my clients is that it’s challenging to juggle personal goals when trying to cook for - and care for - the whole family. How do you navigate a spouse who maybe isn’t supportive initially? What do dinners look like when your kids are picky eaters and your husband only eats pasta while you’re trying to reach your sustainable fat loss goal? I recently had the pleasure of in...

You cut calories, lost weight, but now you’re stuck. You’re still watching what you eat and exercising but...nothing. The scale just won’t budge. If anything, it’s going in the WRONG direction. But what’s a girl to do? Eat even LESS!? If you can relate to this, 1:1 Nutrition Coaching client, Megan, knows exactly how you feel. Megan lost over 100# by cutting calories and moving more, and it was gre...

Have you ever cut your calories and started working out in an attempt to lose weight only for the scale to go absolutely nowhere!? It's frustrating right? I see this with a lot of the women I work with. They come to me eating very little because they know that they have to be in a caloric deficit to lose weight, but it’s not working! So what do I tell them to do? Eat more. I know what you’re think...

Have you ever tried to lose weight, only to end up right back where you started? Dropped a few dress sizes only to gain them all back? Sure! Many of us have. I saw this happen so often early on in my career that I dedicated my education, and ultimately my life's work, to understand true, lasting behavior change and how to help my clients achieve it. Do you want to know what the missing component i...

Recently one of my 1:1 Nutrition Coaching rockstars reached her goal of losing 115# but get this, she's not done! She still has big goals she's set on reaching and it got me thinking, how can we bottle her "secrets" to success and share them with others who are looking to achieve sustainable weight loss? So, in today's interview episode I'm asking my 1:1 rockstar, Patti, all about how she's found...

Are you putting in all the effort only to STILL find yourself frustrated by your lack of weight loss? If so, you're not alone! In today's podcast episode I'm sharing the top 5 reasons why women, just like you, fail to reach their weight loss goals. Tune in to find out if you're falling into one of these 5 traps! If, after you tune in, you feel like lack of accountability is your biggest barrier, t...

Growing up, I did everything I could to fit inside the lines, living up the rules, regulations, and expectations of others. And it worked perfectly...until it didn't. Until my pursuit of perfection drove me to an eating disorder, overwhelming anxiety, a fractured hip and a fractured spine.⁣ ⁣ NEWS FLASH: There is no one-size-fits-all when it comes to what's right for you and your body!⁣ Rules, mor...

Let's talk about BINGE EATING: an eating disorder characterized by recurrent episodes of eating large quantities of food (often very quickly and to the point of discomfort) accompanied by a feeling of a loss of control during the binge; experiencing shame, distress and/or guilt afterwards. Binge eating is the most common eating disorder in the United States. When I hear clients describe binge epis...

95% of people lose weight only to gain it back. Clearly, conventional weight loss efforts aren't working. We're in desperate need for something different, something that lasts. But how does one go about achieving fat loss that lasts? Over the past 3 weeks we've talked about the foundational building blocks of fat loss: consistency, caloric deficit, macronutrient ratio, and meal timing. Today we're...

Focusing on macros and meal timing without first establishing a consistent caloric deficit is like mowing your lawn while your house is on fire (pointless). Don't miss the big picture. If you haven't already, go back and listen to Parts 1 & 2 of this series. That being said, understanding macros and meal timing can help to ensure you feel confident, satisfied and satiated while reaching your fat l...

Last week we talked all about the MOST important component of achieving Fat Loss That Lasts (if you missed it, go back and listen to episode #23). This week we're talking all about the NEXT MOST important component of achieving Fat Loss That Lasts...being in a caloric deficit! The bottom line is, you won't lose fat if you're not eating in a caloric deficit. So in today's episode we're talking all...

Calories, macros, meal timing, and supplementation. All of these things are important for achieving and sustaining your fat loss goal. BUT none of them are THE MOST important component required when it comes to achieving the body and confidence you want. When it comes to achieving FAT LOSS THAT LASTS, the most important component is...consistency.⁣ It's not the sexy story, but it's true.⁣ ⁣ All di...

What is that thing you're saving for "later"? Wearing that swimsuit? Running that 5K? Going on that date? Investing in your health and yourself with 1:1 Nutrition Coaching? NEWS FLASH mama: "later" never rolls around. Later is the shiny Instagram filter perception that we have of our future when everything's perfect and we finally have all the time in the world to put ourselves. It sounds nice, in...

Nobody talks about how lonely shame feels. Nobody talks about the self-judgment shame encourages and how it robs us of joy. Nobody talks about the addictive numbing behaviors we engage in just to make the shame go away, even if only for a few seconds. 🍨 Running to the freezer for that pint of ice cream after feeling attacked by your friend. 🍷 Drinking too much after a nasty fight with your partn...

"What can I cut out?" is often the first thing we ask ourselves when we set a weight or fat loss goal. I know because I used to ask myself this question. Every conventional diet is based off of this question. But friends, we've got it all wrong! Instead of asking, "what can I cut out?" we need to be asking "what can I include more of!?" The best diet, for both health and fat loss, is an inclusive...

"I'm eating healthy!" ...but are you? Thanks to super sneaky food marketing, some of the "health foods" we consistently incorporate into our diet aren't that healthy or goal supportive after all. Tune in to today's podcast episode to hear all about my top not-so-healthy "health food" offenders. We're talking about how food is neither "good" nor "bad", and what you definitely want to know in order...

Ever feel like you're doing the best you can but you're constantly sabotaged by your surroundings? Like life never allows you to accomplish your goals because there's always s o m e t h i n g going on around you? Your environment is the BIGGEST factor in your success and in today's podcast episode fellow Nutrition Coach, Katie Podralski, and I are talking all about the 6 biggest Mindset Roadblocks...

I recently had a fight with my husband. Several years ago a fight like this would have thrown me into a, "oh no, this is terrible, our marriage isn't working" tailspin. But now? Now I know that rupture is required - whether we're talking about romantic relationships or our relationship with food. But repair? Repair is totally optional. In today's Health, Wellth and Wisdom Podcast episode I'm givin...

What separates clients who succeed from the clients who struggle with their big, powerful health, fitness and fat loss goals? Guest Nutrition Coach, Kelly Collier, and I dive into this exact topic. And I think the answer might surprise you. If you want to be successful with your health and/or sustainable fat loss goal you NEED to tune into this podcast episode. Because we're dishing all the deets....

Have you ever been on the receiving end of food shame? "You're not going to eat all of that, are you!?" "I'm so bad for eating this..." Whether you're shaming yourself for a "bad" choice, or being shamed by those around you who don't yet understand that one size, in fact, does not fit all, shame has no place in a healthy life-giving relationship with food. Do you struggle with food shame? Are you...