The Compassionate Wellness Podcast

Viewing exercise as a way to “earn” your food, especially when it comes to weight loss, is problematic, both for how we think about food AND exercise. Today’s episode dives into why we need to separate physical activity from the grasp of diet culture. We also review what the physical activity guidelines actually say (and spoiler alert: you’re probably doing better than you think). For any referenc...

I took this week off from recording to enjoy the holiday but I couldn't leave you hanging! This is a rebroadcast of one of our most popular episodes. Self-compassion is often dismissed as a feel-good, ethereal concept but it’s actually an essential behavior change skill. It’s well-researched and highly correlated with positive changes in happiness, body image, eating behavior, physical activi...

The holidays are in full swing. This episode discusses flexible thinking and how to make adjustments so you can have a healthy, well, and joyful holiday season! For any references from today's episode, as well as a full transcript, view the full show notes. Send me a text! Let's be friends! Connect with me on Instagram @alextreanor.coaching Interested in working with me? Let's chat!...

You’re starting to feel full but the mac and cheese is so good…and dessert goes in a second stomach right? Sound familiar? If so, welcome to the club. Today we’re diving into the reasons we eat past fullness and how to listen and respond when our bodies feel full.  For any references from today's episode, as well as a full transcript, view the full show notes. Send me a text! Let's be fr...

As humans we like having options, however the more options we have the more overwhelmed we might feel. If you don’t have a diet plan and all foods are “allowed”, how do you decide what to eat, right?! Today’s episode explores the paradox of choice and how to get comfortable making your own food decisions. For any references from today's episode, as well as a full transcript, view the full sho...

Dieting is commonly thought of as a solution to stop emotional eating. However, the research is clear that restricting food is actually one of the least helpful things we can do. Part 5 of a 5-Part Series on Emotional Eating. Get your FREE Mindful Eating Guide here . For any references from today's episode, as well as a full transcript, view the full show notes . Send me a text! Let's be...

Research suggests that having negative thoughts about our bodies is a significant predictor of emotional eating. Although it’s not something that typically comes to mind, creating a body positive mindset has a huge influence on our eating habits. Part 4 of a 5-Part Series on Emotional Eating. For any references from today's episode, as well as a full transcript, view the full show notes . Sen...

Self-compassion includes being kind to ourselves, recognizing we aren’t alone, and staying mindful in our challenges. This episode discusses how a compassionate approach to nutrition can decrease emotional eating. We also review 4 practical techniques you can do today to increasing your self-compassion. Part 3 of a 5-Part Series on Emotional Eating. For any references from today's episode, as...

Emotional regulation is our ability to increase or decrease the intensity of our emotions. When we’re better able to control our emotions, we feel more control over emotional eating. This episode covers all things emotions, including a 5-step process for building emotional regulation skills.  Part 2 of a 5-Part Series on Emotional Eating. For any references from today's episode, as well as a...

High stress levels can increase your tendency to emotionally eat. However, not everyone who is stressed turns to emotional eating. This episode reviews 3 evidence-based skills that can help reduce emotional eating when you’re stressed.  Part 1 of a 5-Part Series on Emotional Eating. For any references from today's episode, as well as a full transcript, view the full show notes . Send me a tex...

What would happen if you gave yourself unconditional permission to eat? It might sound scary but research indicates this can actually be a helpful approach to more mindful eating. Find out why in this week’s episode.  For any references from today's episode, as well as a full transcript, view the full show notes . Send me a text! Let's be friends! Connect with me on Instagram @alextreano...

Am I embarrassed to admit that today's episode was inspired by an episode of Bluey? Nope.  Enjoyment is essential for creating sustainable health and wellness routines. Here's the thing though, sometimes the boring things allow us to find the enjoyment.  For any references from today's episode, as well as a full transcript, view the full show notes . Send me a text! Let's be fr...

You feel super motivated to exercise and eat well on Monday but by Friday you’re exhausted and ready to quit. Sound familiar? Today’s episode dives into consistency, what it is and how we develop it. Listen in for 6 tips to become more consistent with your health and wellness. For any references from today's episode, as well as a full transcript, view the full show notes . Send me a text! Let...

Having a negative body image often leads people to try changing their bodies in hopes of feeling better about themselves. However, research suggests body image is more about our thoughts and feelings than what our bodies actually look like. This episode defines body image, discusses its impact, and provides 5 tips for improving your body image.   For any references from today's episode, as we...

It’s common for people to say they want to improve their health, but what does that really mean? This episode aims to help you expand your definition of health and understand that health is not necessarily the end goal. Health is simply the gateway to the life you want to live.  For any references from today's episode, as well as a full transcript, view the full show notes . Send me a text! L...

How do you define balance when it comes to your nutrition and physical activity routines? This episode offers a new perspective that allows for both structure and flexibility when working towards behavior change. For any references from today's episode, as well as a full transcript, view the full show notes . Send me a text! Let's be friends! Connect with me on Instagram @alextreanor.coa...

Let’s talk about ‘excuses’. You may feel they aren’t helpful, but as a coach I love hearing them and this week I’m telling you why. This episode also includes three questions to help you reframe your excuses into thoughts that promote progress and sustainable change. For any references from today's episode, as well as a full transcript, view the full show notes . Send me a text! Let's be...

Have you ever caught yourself thinking, "I'll love myself once I [fill in the blank]"? It’s common to think you’ll learn to love and accept yourself after successfully achieving a goal, but evidence shows us that's actually backwards. Self-acceptance is foundational for making sustainable change happen. Today’s episode has 3 practical tips to increase your self-acceptance. For...

Mindful eating is more than being cognizant of your food choices. It’s a practice that can help you find balance in your nutrition, improve your relationship with food, and cultivate healthier eating behaviors. This episode gives you three ways to get started with mindful eating. For references from today's episode, as well as a full transcript, view the full show notes . Send me a text! Let&...

Let’s be real, stress is hard. One of my favorite quotes is “by keeping it light, the heavy can be handled” (from an amazing movie called Step Into Liquid). This episode discusses three ways we can do just that.  P.S. Thanks for joining me for the Less-Stress Challenge this month! For references from today's episode, as well as a full transcript, view the full show notes. Send me a text! Let&...

Mindfulness is defined as the nonjudgmental awareness of the present moment. It is a state of being that can be practiced through mindfulness exercises or incorporated into your everyday routines. This episode discusses what mindfulness looks like, how we can become more mindful, and includes two mindfulness practices to get you started on your journey. For references from today's episode, as...

We’re getting nerdy today. This episode takes a closer look at the physiology of your body’s stress response. These processes exist to keep us safe and protected, however our modern lifestyle has us living in a constant state of stress. We’ll dive into the effect this has on us and review a common tool to combat stress, deep breathing. For references from today's episode, as well as a full tr...

This month I’m focusing on managing stress, and we all know holidays can be stressful. I threw out my notes for this episode in favor of a brief heart-to-heart. Health and wellness goals are serious, but sometimes we make them harder than they need to be, especially during holidays. Listen in for 5 quick tips for creating a healthy, stress-free holiday.   Download my free Less-Stress Challenge Gui...

Let’s be honest…tracking behavior (especially calorie counting) is not always the most exciting thing. In some cases, it can even feel harmful. So how come research indicates self-monitoring is such an important part of behavior change? Today’s episode talks about the pros and cons of tracking and how you can find (or create) a method that works best for you.      For references from today's...

My coaching ears perk up every time I hear the word “failed”. Failure is often a self-judgment stemming from the belief that there is a perfect way to succeed. The trouble is, it’s impossible to be 100% successful with any long-term goal. We have to get comfortable with being unsuccessful. Reframing how we think about failure propels us towards more sustainable progress. This episode gives you 5 s...