Monday Matters with Holly Cochrane

Hands up if you wake up at 2:00 am without a kid waking you and wonder why you can't sleep very well. If you have had a few sleepless nights in your life then listen to today's podcast as I talk about the 4 main hormone culprits that influence our sleep quality.

There will be that moment when you realize you want to choose a different kind of hard. Today I interviewed my Auntie Sharon about when and how she decided to live a sober life. If you want someone to reach out to help you take those first steps, she would be an excellent person to start that journey with. Today could be the day you decide to feel better than you ever thought possible. Sharon talk...

Today's episode is an interview with my friend Kirsten Kotylak who is an outstanding nurse on a journey to explore and improve her health as shift worker. There are tons of great tips even if you don't work shift work so take a listen and enjoy! She believes in keeping things easy and simple, who can't get on board with that.

Progressive overload, aka lifting a little bit heavier after a few sessions will help you avoid plateaus, gain overall strength, maintain muscle as you age and make you feel a sense of accomplishment. Not every day is PR day but if you aren't reaching for something just a little more challenging are you challenging yourself? Todays podcast is all about how to increase your resistance training...

Breathing to optimize health is not something I was born knowing how to do well. I have been learning the value of how to breathe and how it influences every system in my body. On today's podcast, I talk about how getting dialed in on your belly breath can help get rid of the belly.

The body's natural stress response can dysregulate many physiological functions when emotional trauma remains unresolved. This heightened state of arousal and the mind-body connection can manifest in various physical symptoms. While these may be normal reactions initially, persistent physical issues with no clear medical cause could indicate the effects of unprocessed emotional trauma held in...

Vitamin D helps reduce cortisol levels, improve insulin sensitivity, and promote weight loss through its effects on hormonal regulation, glucose metabolism, and adipogenesis. Sunshine can also increase Leptin and a feeling of fullness so we do less mindless eating when we are busy outside. I know I am sold on Sunshine!

If you know you are stressed out and starting to hold extra weight around your belly the food you eat can help to support lower levels of cortisol. On the Monday Matters with Holly Cochrane podcast this week I talk about the foods that are easy to work into your everyday meals to help reduce the hormone mid-section.

Cortisol is our stress hormone and we can't try to lose weight around the midsection and ignore the stressors in our life. Today's episode is all about Cortisol and 10 ways you can reduce it. 10 ways to lower cortisol Identify stressor and triage them Relaxation techniques breathing, quiet time, walks, sauna, yoga, journaling, creative outlets Eating a balanced diet: fibre, fatty acids, fe...

Repeat episode from the hormone presentation I did last year on how to attempt to address the hormone inbalances in perimenopause.

I am taking a couple of weeks off of podcasting and sharing two hormones episodes that you may have missed or forgotten the key points. Thanks for understanding. I'll be back in a couple of weeks.

Hands up if you suspect you eat more calories than you need without even realizing it. I do this but I have done some work to be more mindful of the fuel I consume and the relationship I have with food. On todays Monday Matters Podcast I am going to share some strategies to stop the mindless eating. Take a listen and hit subscribe where you listen to podcasts so you always get the newest episodes.

Movement is Medicine is a mental health program I have designed that connects what happens in the gym and in real life. If you are not training your mindset in the gym you are missing out on a great opportunity to develop all your untapped strengths.

I like to be able to research things that are useful for myself and my clients and then be able to find a way to communicate it that doesn't turn people off. Today's episode is my take on Magnesium, its role in our health and how to get enough through diet and supplementation. check out my website for DNA testing and send me a message if you want to buy the Bioptimizer Magnesium blend.

Mineral deficiency is a real thing amd most of us are affected by it, even if we don;t know it. Calcium, Iron, Zinc, Phosphorus and Magnesium are important minerals our bodies need to function and we can't create them, we need to get them from our food sources. On today's podcast I tell you how to determine if you may be mineral deficient and what you can start to do about it. https://www....

Often stress is a result of feeling overwhelmed and out of control so today I want to teach 5 things you always have control over. Remember to use them when you are feeling stressed as a strategy to feel calm and in control.

Leptin and Ghrelin, are complicated hormones that tell us when we are hungry and when we are full but because our hormones play in an orchestra they often get out of tune. Take a listen to today's podcast to understand your hormones and how they relate to the amount of food you eat.

I kinda like Eeyore from Winnie the Pooh but we could only hang out for so long before I would start to get sucked into the woe-is-me mentality. Having a victim or a negative mindset can feel very natural if that is the environment you surround yourself with. Listen to this episode and take a minute to reflect on who is the Eeyore in your world, and is it you?

A little competition is healthy but who you compete with might not be. Today I talk about how I find a way to push myself and continue to level up, personally.

I love my friends at Authentic Realty and when they asked me to be a guest on their new podcast I was honoured. Take a listen as I talk about the wonderful people I call "my community".

If you guessed the "F" word I use too often don't be disappointed but my new favourite word isn't that one. It is fibre. I have started to make this my new favorite F word because my hormones needed me to. I am great at finding protein sources but the older I got the more I needed to focus on my Fibre. It was a pretty simple way to help to balance those hormones.

I want people to understand the value joy has on their overall health and well-being. Clients often give me a side eye when they want to lose their belly fat and I prescribe a funny sitcom or tea with a friend. What do you do that brings you joy? If you can't aswer that take a listen to todays podcast.

We did a survey at the gym asking if people wanted to participate in the Crossfit Open this year. More people wondered what the "Open" is so today I will explain that for you.

I want your opinion on the word excuses. I find it triggering and negative and an indicator of mindset. I much prefer to believe that sometimes there are obsticles and barriers that are reality that I haven't solved yet, but I do hard things so will tackle them. I want people to stop feeling negative with their excuses and give them the power to solve their obstacles. https://www.k2crosstraini...

K2 is now offering Virtual Physiotherapy. If you have ailments and pain points that are keeping you from enjoying exercise you could benefit from the watchful eye of a physiotherapist. You can book your first online appointment by visiting my website at https://www.k2crosstraining.ca/