Margie Odom

DO YOU WANT EXTRA SUPPORT &amp; ACCOUNTABILILTY?  Click HERE to join our FREE Direction Not Perfection Community: Real Weight Loss for Woman After 40 AND… Click HERE Discover 5 Stress Free Meal Planning Tips to Increase Energy &amp; Lose the Fluff -Without Giving Up Everything You Love Or Feeling Deprived Click HERE if you want to be able to watch the podcast on our YouTube Direction Not Perfection Station! ————————————————————-  **Follow More Margie Odom** Website:  https://weightwithin.com/  Book: “Healing Emotional Eating from the Inside Out”  Click HERE to check out these materials. Margie has over 25 years of experience working with individuals and groups who struggle with overeating and body image issues. She is a trauma specialist trained in Accelerated Resolution Therapy, TA, EMDR, Havening, Reiki, Tapping and AIT techniques. Margie’s passion is to help individuals overcome specific traumas and end yo-yo dieting for good. ———————————————————————** Follow Direction Not Perfection**  Podcast: https://www.healthaccountabilitycoach.com/podcast-1  Website: https://www.healthaccountabilitycoach.com  Facebook: https://www.facebook.com/houselifestyles    #directionnotperfection #rewritetherules #healthaccountabilitycoach

DO YOU WANT EXTRA SUPPORT &amp; ACCOUNTABILILTY? Click <a href="https://www.facebook.com/groups/1077725052861370" rel="nofollow" target="_blank">HERE</a> to join our FREE Direction Not Perfection Community: Real Weight Loss for Woman After 40 AND… Click <a href="https://pages.lindseyhouse.net/free-guide-1" rel="nofollow" target="_blank">HERE</a> Discover 5 Stress Free Meal Planning Tips to Increase Energy &amp; Lose the Fluff -Without Giving Up Everything You Love Or Feeling Deprived Click <a href="https://www.youtube.com/playlist?list=PLzS99tkIH0t9xTfEjQfl3h6TQlY-VzRZ2" rel="nofollow" target="_blank">HERE</a> if you want to be able to watch the podcast on our YouTube Direction Not Perfection Station! ————————————————————- **Follow More Margie Odom** Website:  <a href="https://weightwithin.com/" rel="nofollow" target="_blank">https://weightwithin.com/</a> Book: “Healing Emotional Eating from the Inside Out” Click <a href="https://www.amazon.com/Weight-Within-Healing-Emotional-Eating-ebook/dp/B084CS2SZV/ref=sr_1_1?crid=2H6OJSNOMIYHM&amp;keywords=Healing%20Emotional%20Eating%20From%20The%20Inside%20Out&amp;qid=1691584074&amp;sprefix=healing%20emotional%20eating%20from%20the%20inside%20out%2Caps%2C85&amp;sr=8-1" rel="nofollow" target="_blank">HERE</a> to check out these materials. Margie has over 25 years of experience working with individuals and groups who struggle with overeating and body image issues. She is a trauma specialist trained in Accelerated Resolution Therapy, TA, EMDR, Havening, Reiki, Tapping and AIT techniques. Margie’s passion is to help individuals overcome specific traumas and end yo-yo dieting for good. ——————————————————————— ** Follow Direction Not Perfection** Podcast: <a href="https://www.healthaccountabilitycoach.com/podcast-1" rel="nofollow" target="_blank">https://www.healthaccountabilitycoach.com/podcast-1</a> Website: <a href="https://www.healthaccountabilitycoach.com" rel="nofollow" target="_blank">https://www.healthaccountabilitycoach.com</a> Facebook: <a href="https://www.facebook.com/houselifestyles" rel="nofollow" target="_blank">https://www.facebook.com/houselifestyles</a> #directionnotperfection #rewritetherules #healthaccountabilitycoach

Releasing Weight Is About More Than Your Scale – with Licensed Therapist, Margie Odom (Part I)

Melissa McCreery

Sign up for Dr. Melissa's free online 5-day Freedom from Overeating Workshop Series for Smart, Busy Women: https://toomuchonherplate.com/register/ Click Here for The Too Much on Her Plate podcast: https://toomuchonherplate.com/podcast/(the Future Self episode is number 095 - The Too Much on Her Plate podcast episode on your Future Self: https://toomuchonherplate.com/how-to-get-the-advice-you-need-from-your-self-tmohp-episode-095/ ) Melissa's website: https://toomuchonherplate.com ------------------------------------------------------------- YouTube Podcasts (I have playlists waiting for you!): https://www.youtube.com/@UCXNyv2iwhBZkXFzZXpjXBAA Join our free Direction Not Perfection FB community: https://www.facebook.com/groups/1077725052861370 Click HERE for your FREE Stress Free Meal Planning Guide: https://pages.lindseyhouse.net/free-guide-1 -------------------------------------------------------------Follow More Direction Not Perfection: Podcast: https://www.healthaccountabilitycoach.com/podcast-1 Website: https://www.healthaccountabilitycoach.com Facebook: https://www.facebook.com/houselifestyles #directionnotperfection #rewritetherules #healthaccountabilitycoach

Sign up for Dr. Melissa's free online 5-day Freedom from Overeating Workshop Series for Smart, Busy Women: <a href="https://toomuchonherplate.com/register/" rel="nofollow" target="_blank">https://toomuchonherplate.com/register/</a> Click Here for The Too Much on Her Plate podcast: <a href="https://toomuchonherplate.com/podcast/" rel="nofollow" target="_blank">https://toomuchonherplate.com/podcast/</a>(the Future Self episode is number 095 - The Too Much on Her Plate podcast episode on your Future Self: <a href="https://toomuchonherplate.com/how-to-get-the-advice-you-need-from-your-self-tmohp-episode-095/" rel="nofollow" target="_blank">https://toomuchonherplate.com/how-to-get-the-advice-you-need-from-your-self-tmohp-episode-095/</a> ) Melissa's website: <a href="https://toomuchonherplate.com" rel="nofollow" target="_blank">https://toomuchonherplate.com</a> ------------------------------------------------------------- YouTube Podcasts (I have playlists waiting for you!): <a href="https://www.youtube.com/@UCXNyv2iwhBZkXFzZXpjXBAA" rel="nofollow" target="_blank">https://www.youtube.com/@UCXNyv2iwhBZkXFzZXpjXBAA</a> Join our free Direction Not Perfection FB community: <a href="https://www.facebook.com/groups/1077725052861370" rel="nofollow" target="_blank">https://www.facebook.com/groups/1077725052861370</a> Click HERE for your FREE Stress Free Meal Planning Guide: <a href="https://pages.lindseyhouse.net/free-guide-1" rel="nofollow" target="_blank">https://pages.lindseyhouse.net/free-guide-1</a> -------------------------------------------------------------Follow More Direction Not Perfection: Podcast: <a href="https://www.healthaccountabilitycoach.com/podcast-1" rel="nofollow" target="_blank">https://www.healthaccountabilitycoach.com/podcast-1</a> Website: <a href="https://www.healthaccountabilitycoach.com" rel="nofollow" target="_blank">https://www.healthaccountabilitycoach.com</a> Facebook: <a href="https://www.facebook.com/houselifestyles" rel="nofollow" target="_blank">https://www.facebook.com/houselifestyles</a> #directionnotperfection #rewritetherules #healthaccountabilitycoach

Shifting Your Perspective With Your Future Self - Clinical Therapist, Dr. Melissa McCreery

Nick Gentry

Follow Dr. Nick Gentry:  IG: @drnickgentry FB: facebook.com/rejuvenatedmedspa Website: https://rejuvenatedmedspa.com/ ——————————————————————— DO YOU WANT EXTRA SUPPORT &amp; ACCOUNTABILILTY?  Click HERE to join our FREE Direction Not Perfection Community: Real Weight Loss for Woman After 40 AND… Click HERE Discover 5 Stress Free Meal Planning Tips to Increase Energy &amp; Lose the Fluff -Without Giving Up Everything You Love Or Feeling Deprived Click HERE if you want to be able to watch the podcast on our YouTube Direction Not Perfection Station!  ———————————————————————  ** Follow Direction Not Perfection**  Podcast: https://www.healthaccountabilitycoach.com/podcast-1  Website: https://www.healthaccountabilitycoach.com  Facebook: https://www.facebook.com/houselifestyles    #directionnotperfection #rewritetherules #healthaccountabilitycoach

Follow Dr. Nick Gentry: IG: @drnickgentry FB: <a href="http://facebook.com/rejuvenatedmedspa" rel="nofollow" target="_blank">facebook.com/rejuvenatedmedspa</a> Website: <a href="https://rejuvenatedmedspa.com/" rel="nofollow" target="_blank">https://rejuvenatedmedspa.com/</a> ——————————————————————— DO YOU WANT EXTRA SUPPORT &amp; ACCOUNTABILILTY? Click <a href="https://www.facebook.com/groups/1077725052861370" rel="nofollow" target="_blank">HERE</a> to join our FREE Direction Not Perfection Community: Real Weight Loss for Woman After 40 AND… Click <a href="https://pages.lindseyhouse.net/free-guide-1" rel="nofollow" target="_blank">HERE</a> Discover 5 Stress Free Meal Planning Tips to Increase Energy &amp; Lose the Fluff -Without Giving Up Everything You Love Or Feeling Deprived Click <a href="https://www.youtube.com/playlist?list=PLzS99tkIH0t9xTfEjQfl3h6TQlY-VzRZ2" rel="nofollow" target="_blank">HERE</a> if you want to be able to watch the podcast on our YouTube Direction Not Perfection Station!  ———————————————————————  ** Follow Direction Not Perfection** Podcast: <a href="https://www.healthaccountabilitycoach.com/podcast-1" rel="nofollow" target="_blank">https://www.healthaccountabilitycoach.com/podcast-1</a> Website: <a href="https://www.healthaccountabilitycoach.com" rel="nofollow" target="_blank">https://www.healthaccountabilitycoach.com</a> Facebook: <a href="https://www.facebook.com/houselifestyles" rel="nofollow" target="_blank">https://www.facebook.com/houselifestyles</a> #directionnotperfection #rewritetherules #healthaccountabilitycoach

The Common Challenges of Weight Loss - with Dr. Nick Gentry

DO YOU WANT EXTRA SUPPORT &amp; ACCOUNTABILILTY?  Click HERE to join our FREE Direction Not Perfection Community: Real Weight Loss for Woman After 40 AND… Click HERE Discover 5 Stress Free Meal Planning Tips to Increase Energy &amp; Lose the Fluff -Without Giving Up Everything You Love Or Feeling Deprived Click HERE if you want to be able to watch the podcast on our YouTube Direction Not Perfection Station! ————————————————————— ** Follow Direction Not Perfection**  Podcast: https://www.healthaccountabilitycoach.com/podcast-1  Website: https://www.healthaccountabilitycoach.com  Facebook: https://www.facebook.com/houselifestyles    #directionnotperfection #rewritetherules #healthaccountabilitycoach

DO YOU WANT EXTRA SUPPORT &amp; ACCOUNTABILILTY? Click <a href="https://www.facebook.com/groups/1077725052861370" rel="nofollow" target="_blank">HERE</a> to join our FREE Direction Not Perfection Community: Real Weight Loss for Woman After 40 AND… Click <a href="https://pages.lindseyhouse.net/free-guide-1" rel="nofollow" target="_blank">HERE</a> Discover 5 Stress Free Meal Planning Tips to Increase Energy &amp; Lose the Fluff -Without Giving Up Everything You Love Or Feeling Deprived Click <a href="https://www.youtube.com/playlist?list=PLzS99tkIH0t9xTfEjQfl3h6TQlY-VzRZ2" rel="nofollow" target="_blank">HERE</a> if you want to be able to watch the podcast on our YouTube Direction Not Perfection Station! ————————————————————— ** Follow Direction Not Perfection** Podcast: <a href="https://www.healthaccountabilitycoach.com/podcast-1" rel="nofollow" target="_blank">https://www.healthaccountabilitycoach.com/podcast-1</a> Website: <a href="https://www.healthaccountabilitycoach.com" rel="nofollow" target="_blank">https://www.healthaccountabilitycoach.com</a> Facebook: <a href="https://www.facebook.com/houselifestyles" rel="nofollow" target="_blank">https://www.facebook.com/houselifestyles</a> #directionnotperfection #rewritetherules #healthaccountabilitycoach

Bonus Episode: What Do You Need? 

FOLLOW DR. NICK GENTRY: Website: https://rejuvenatedmedspa.com/ Instagram: https://www.instagram.com/rejuvenatedmedspa/ Facebook: https://www.facebook.com/rejuvenatedmedspa/ ——————————————————————- DO YOU WANT EXTRA SUPPORT &amp; ACCOUNTABILILTY?  Click HERE to join our FREE Direction Not Perfection Community: Real Weight Loss for Woman After 40 AND… Click HERE Discover 5 Stress Free Meal Planning Tips to Increase Energy &amp; Lose the Fluff -Without Giving Up Everything You Love Or Feeling Deprived  —————————————————————— ** Follow Direction Not Perfection**  Podcast: https://www.healthaccountabilitycoach.com/podcast-1  Website: https://www.healthaccountabilitycoach.com  Facebook: https://www.facebook.com/houselifestyles   #directionnotperfection #rewritetherules #healthaccountabilitycoach

FOLLOW DR. NICK GENTRY: Website: <a href="https://rejuvenatedmedspa.com/" rel="nofollow" target="_blank">https://rejuvenatedmedspa.com/</a> Instagram: <a href="https://www.instagram.com/rejuvenatedmedspa/" rel="nofollow" target="_blank">https://www.instagram.com/rejuvenatedmedspa/</a> Facebook: <a href="https://www.facebook.com/rejuvenatedmedspa/" rel="nofollow" target="_blank">https://www.facebook.com/rejuvenatedmedspa/</a> ——————————————————————- DO YOU WANT EXTRA SUPPORT &amp; ACCOUNTABILILTY? Click <a href="https://www.facebook.com/groups/1077725052861370" rel="nofollow" target="_blank">HERE</a> to join our FREE Direction Not Perfection Community: Real Weight Loss for Woman After 40 AND… Click <a href="https://pages.lindseyhouse.net/free-guide-1" rel="nofollow" target="_blank">HERE</a> Discover 5 Stress Free Meal Planning Tips to Increase Energy &amp; Lose the Fluff -Without Giving Up Everything You Love Or Feeling Deprived  —————————————————————— ** Follow Direction Not Perfection** Podcast: <a href="https://www.healthaccountabilitycoach.com/podcast-1" rel="nofollow" target="_blank">https://www.healthaccountabilitycoach.com/podcast-1</a> Website: <a href="https://www.healthaccountabilitycoach.com" rel="nofollow" target="_blank">https://www.healthaccountabilitycoach.com</a> Facebook: <a href="https://www.facebook.com/houselifestyles" rel="nofollow" target="_blank">https://www.facebook.com/houselifestyles</a>  #directionnotperfection #rewritetherules #healthaccountabilitycoach

Insulin Resistance - The Evil Behind Obesity & Many Diseases - with Dr. Nick Gentry

Kelly Howard

YouTube Podcasts (I have playlists waiting for you!): https://www.youtube.com/@UCXNyv2iwhBZkXFzZXpjXBAA Join our free FB community: https://www.facebook.com/groups/1077725052861370 Click HERE for your FREE Stress Free Meal Planning Guide: https://pages.lindseyhouse.net/free-guide-1 -------------------------------------------------------------- “Having created and sold four different companies, Kelly is a serial entrepreneur who's been connecting women to their personal power and fitness through hiking, biking, backpacking and kayaking adventures and coaching. She has changed thousands of lives with her Fit is Freedom podcast, courses and events and truly believes that a life well lived is a life of freedom and health.” She's the founder of Bayou City Outdoors, the largest outdoor activity and social club of its kind. She currently calls Houston, Texas her home, but can frequently be found kayaking &amp; traveling on rivers and trails around the world. “ https://fitisfreedom.com --------------------------------------------------------------- Follow More Direction Not Perfection: Podcast: https://www.healthaccountabilitycoach.com/podcast-1 Website: https://www.healthaccountabilitycoach.com Facebook: https://www.facebook.com/houselifestyles #directionnotperfection #rewritetherules #healthaccountabilitycoach

YouTube Podcasts (I have playlists waiting for you!): <a href="https://www.youtube.com/@UCXNyv2iwhBZkXFzZXpjXBAA" rel="nofollow" target="_blank">https://www.youtube.com/@UCXNyv2iwhBZkXFzZXpjXBAA</a> Join our free FB community: <a href="https://www.facebook.com/groups/1077725052861370" rel="nofollow" target="_blank">https://www.facebook.com/groups/1077725052861370</a> Click HERE for your FREE Stress Free Meal Planning Guide: <a href="https://pages.lindseyhouse.net/free-guide-1" rel="nofollow" target="_blank">https://pages.lindseyhouse.net/free-guide-1</a> -------------------------------------------------------------- “Having created and sold four different companies, Kelly is a serial entrepreneur who's been connecting women to their personal power and fitness through hiking, biking, backpacking and kayaking adventures and coaching. She has changed thousands of lives with her Fit is Freedom podcast, courses and events and truly believes that a life well lived is a life of freedom and health.” She's the founder of Bayou City Outdoors, the largest outdoor activity and social club of its kind. She currently calls Houston, Texas her home, but can frequently be found kayaking &amp; traveling on rivers and trails around the world. “ <a href="https://fitisfreedom.com" rel="nofollow" target="_blank">https://fitisfreedom.com</a> --------------------------------------------------------------- Follow More Direction Not Perfection: Podcast: <a href="https://www.healthaccountabilitycoach.com/podcast-1" rel="nofollow" target="_blank">https://www.healthaccountabilitycoach.com/podcast-1</a> Website: <a href="https://www.healthaccountabilitycoach.com" rel="nofollow" target="_blank">https://www.healthaccountabilitycoach.com</a> Facebook: <a href="https://www.facebook.com/houselifestyles" rel="nofollow" target="_blank">https://www.facebook.com/houselifestyles</a> #directionnotperfection #rewritetherules #healthaccountabilitycoach

Starting Strong Is Starting Smart - with Creator of Fit is Freedom, Kelly Howard

YouTube Podcasts (I have playlists waiting for you!): https://www.youtube.com/@UCXNyv2iwhBZkXFzZXpjXBAA Join our free FB community: https://www.facebook.com/groups/1077725052861370 Click HERE for your FREE Stress Free Meal Planning Guide: https://pages.lindseyhouse.net/free-guide-1 -------------------------------------------------------------------------------------------------------------- Check out Hadriana at: https://www.moneynavigator.ca/ Hadriana Leo is the founder of Money Navigator™ International, and a forward-thinking personal finance coach, helping women change their relationship with money. Born in St.Lucia, her energy is as warm as the sun. She teaches women how to be the HERO of their own financial story. Hadriana is here to inspire those who systematically have been overlooked and underestimated. She's transparent in sharing her personal journey to wealth, her challenges, and her successes so that other women can be inspired. Hadriana brings the perfect combination of nurturing and butt-kicking to coaching &amp; creating the perfect environment for lasting results! -----------------------------------------------------------------------------------------------------------------------Follow More Direction Not Perfection: Podcast: https://www.healthaccountabilitycoach.com/podcast-1 Website: https://www.healthaccountabilitycoach.com Facebook: https://www.facebook.com/houselifestyles #directionnotperfection #rewritetherules #healthaccountabilitycoach

YouTube Podcasts (I have playlists waiting for you!): <a href="https://www.youtube.com/@UCXNyv2iwhBZkXFzZXpjXBAA" rel="nofollow" target="_blank">https://www.youtube.com/@UCXNyv2iwhBZkXFzZXpjXBAA</a> Join our free FB community: <a href="https://www.facebook.com/groups/1077725052861370" rel="nofollow" target="_blank">https://www.facebook.com/groups/1077725052861370</a> Click HERE for your FREE Stress Free Meal Planning Guide: <a href="https://pages.lindseyhouse.net/free-guide-1" rel="nofollow" target="_blank">https://pages.lindseyhouse.net/free-guide-1</a> -------------------------------------------------------------------------------------------------------------- Check out Hadriana at: <a href="https://www.moneynavigator.ca/" rel="nofollow" target="_blank">https://www.moneynavigator.ca/</a> Hadriana Leo is the founder of Money Navigator™ International, and a forward-thinking personal finance coach, helping women change their relationship with money. Born in St.Lucia, her energy is as warm as the sun. She teaches women how to be the HERO of their own financial story. Hadriana is here to inspire those who systematically have been overlooked and underestimated. She's transparent in sharing her personal journey to wealth, her challenges, and her successes so that other women can be inspired. Hadriana brings the perfect combination of nurturing and butt-kicking to coaching &amp; creating the perfect environment for lasting results! -----------------------------------------------------------------------------------------------------------------------Follow More Direction Not Perfection: Podcast: <a href="https://www.healthaccountabilitycoach.com/podcast-1" rel="nofollow" target="_blank">https://www.healthaccountabilitycoach.com/podcast-1</a> Website: <a href="https://www.healthaccountabilitycoach.com" rel="nofollow" target="_blank">https://www.healthaccountabilitycoach.com</a> Facebook: <a href="https://www.facebook.com/houselifestyles" rel="nofollow" target="_blank">https://www.facebook.com/houselifestyles</a> #directionnotperfection #rewritetherules #healthaccountabilitycoach

What Healthy Looks Like On the Inside - with Hadriana Leo

DO YOU WANT EXTRA SUPPORT &amp; ACCOUNTABILILTY?  Click HERE to join our FREE Direction Not Perfection Community: Real Weight Loss for Woman After 40 AND… Click HERE Discover 5 Stress Free Meal Planning Tips to Increase Energy &amp; Lose the Fluff -Without Giving Up Everything You Love Or Feeling Deprived Click HERE if you want to be able to watch the podcast on our YouTube Direction Not Perfection Station! ——————————————————————- Show Topics and Related Episodes:  1.       Forward is a pace (84) 2.       Fit for Task (225) 3.       Messy Actions (217) 4.       Let’s Mention Prevention (191) 5.       Dear Anxietiy, Let’s Break Up (168) 6.       Weight Loss is a doorway, not a destination (borrow my belief in you until you can believe yourself) (164) 7.       To know and not do, is to not know (155) 8.       Micro Shifts – push the edge, but not  your buttons (137) 9.       Success Leaves Clues (35) 10.   The Change is in the show up (76)  —————————————————————-  ** Follow Direction Not Perfection**  Podcast: https://www.healthaccountabilitycoach.com/podcast-1  Website: https://www.healthaccountabilitycoach.com  Facebook: https://www.facebook.com/houselifestyles    #directionnotperfection #rewritetherules #healthaccountabilitycoach

DO YOU WANT EXTRA SUPPORT &amp; ACCOUNTABILILTY? Click <a href="https://www.facebook.com/groups/1077725052861370" rel="nofollow" target="_blank">HERE</a> to join our FREE Direction Not Perfection Community: Real Weight Loss for Woman After 40 AND… Click <a href="https://pages.lindseyhouse.net/free-guide-1" rel="nofollow" target="_blank">HERE</a> Discover 5 Stress Free Meal Planning Tips to Increase Energy &amp; Lose the Fluff -Without Giving Up Everything You Love Or Feeling Deprived Click <a href="https://www.youtube.com/playlist?list=PLzS99tkIH0t9xTfEjQfl3h6TQlY-VzRZ2" rel="nofollow" target="_blank">HERE</a> if you want to be able to watch the podcast on our YouTube Direction Not Perfection Station! ——————————————————————- Show Topics and Related Episodes: 1.       Forward is a pace (84) 2.       Fit for Task (225) 3.       Messy Actions (217) 4.       Let’s Mention Prevention (191) 5.       Dear Anxietiy, Let’s Break Up (168) 6.       Weight Loss is a doorway, not a destination (borrow my belief in you until you can believe yourself) (164) 7.       To know and not do, is to not know (155) 8.       Micro Shifts – push the edge, but not  your buttons (137) 9.       Success Leaves Clues (35) 10.   The Change is in the show up (76) —————————————————————-  ** Follow Direction Not Perfection** Podcast: <a href="https://www.healthaccountabilitycoach.com/podcast-1" rel="nofollow" target="_blank">https://www.healthaccountabilitycoach.com/podcast-1</a> Website: <a href="https://www.healthaccountabilitycoach.com" rel="nofollow" target="_blank">https://www.healthaccountabilitycoach.com</a> Facebook: <a href="https://www.facebook.com/houselifestyles" rel="nofollow" target="_blank">https://www.facebook.com/houselifestyles</a> #directionnotperfection #rewritetherules #healthaccountabilitycoach

Episode 233: Top 10 Reminders To Bring On Your Health Journey

Jennifer Zumbiel

DO YOU WANT EXTRA SUPPORT &amp; ACCOUNTABILILTY?  Click HERE to join our FREE Direction Not Perfection Community: Real Weight Loss for Woman After 40 AND… Click HERE Discover 5 Stress Free Meal Planning Tips to Increase Energy &amp; Lose the Fluff -Without Giving Up Everything You Love Or Feeling Deprived Click HERE if you want to be able to watch the podcast on our YouTube Direction Not Perfection Station! ————————————————— I’m hanging out with one of my favorite people/podcast hosts Jennifer Zumbiel to talk about the idea of “Does It Even Matter”?!!  **does packing the lunch instead of buying even matter?  **does squeezing in a 15 minute walk at lunch even matter? ** does sitting around the dinner table even matter? How are we supposed to see what even matters if we can’t see the end result?! The promise of success?!  If you love Jennifer as much as I do,  Click HERE to listen to “Families That Stick Togather” Podcast!! —————————————————- ** Follow Direction Not Perfection**  Podcast: https://www.healthaccountabilitycoach.com/podcast-1  Website: https://www.healthaccountabilitycoach.com  Facebook: https://www.facebook.com/houselifestyles    #directionnotperfection #rewritetherules #healthaccountabilitycoach

DO YOU WANT EXTRA SUPPORT &amp; ACCOUNTABILILTY? Click <a href="https://www.facebook.com/groups/1077725052861370" rel="nofollow" target="_blank">HERE</a> to join our FREE Direction Not Perfection Community: Real Weight Loss for Woman After 40 AND… Click <a href="https://pages.lindseyhouse.net/free-guide-1" rel="nofollow" target="_blank">HERE</a> Discover 5 Stress Free Meal Planning Tips to Increase Energy &amp; Lose the Fluff -Without Giving Up Everything You Love Or Feeling Deprived Click <a href="https://www.youtube.com/playlist?list=PLzS99tkIH0t9xTfEjQfl3h6TQlY-VzRZ2" rel="nofollow" target="_blank">HERE</a> if you want to be able to watch the podcast on our YouTube Direction Not Perfection Station! ————————————————— I’m hanging out with one of my favorite people/podcast hosts <a href="https://www.facebook.com/groups/1077725052861370/user/1261573457/?__cft__[0]=AZXDb4MG8PVm43YZa-Jhpdnms-gPz-N6FxSOUBCxmUmZOmTbjHcCxfrn88WC0uEju6Js6i32-Ph3reDST3y9qHbuaeNGSSmKvfrJWwFWRPwsJw2W8-M5g24x2BWCmtAa0EvAXSOXu5GlhS1yRrdNhIPjM9I6_qxLUjtOEAJzHch0kqiTTserhtvyo3fMVxI2-sM&amp;__tn__=-]K-R" rel="nofollow" target="_blank">Jennifer Zumbiel</a> to talk about the idea of “Does It Even Matter”?!! **does packing the lunch instead of buying even matter? **does squeezing in a 15 minute walk at lunch even matter? ** does sitting around the dinner table even matter? How are we supposed to see what even matters if we can’t see the end result?! The promise of success?! If you love Jennifer as much as I do, <a href="https://podcasts.apple.com/us/podcast/families-that-stick-togather-intentional-family-time/id1518481703" rel="nofollow" target="_blank">Click HERE</a> to listen to “Families That Stick Togather” Podcast!! —————————————————- ** Follow Direction Not Perfection** Podcast: <a href="https://www.healthaccountabilitycoach.com/podcast-1" rel="nofollow" target="_blank">https://www.healthaccountabilitycoach.com/podcast-1</a> Website: <a href="https://www.healthaccountabilitycoach.com" rel="nofollow" target="_blank">https://www.healthaccountabilitycoach.com</a> Facebook: <a href="https://www.facebook.com/houselifestyles" rel="nofollow" target="_blank">https://www.facebook.com/houselifestyles</a> #directionnotperfection #rewritetherules #healthaccountabilitycoach

Episode 232: Does It Even Matter - with Creator of Togather Moments, Jennifer Zumbiel

DO YOU WANT EXTRA SUPPORT &amp; ACCOUNTABILILTY?  Click HERE to join our FREE Direction Not Perfection Community: Real Weight Loss for Woman After 40 AND… Click HERE Discover 5 Stress Free Meal Planning Tips to Increase Energy &amp; Lose the Fluff -Without Giving Up Everything You Love Or Feeling Deprived Click HERE if you want to be able to watch the podcast on our YouTube Direction Not Perfection Station! ———————————————————— ** Follow Direction Not Perfection**  Podcast: https://www.healthaccountabilitycoach.com/podcast-1  Website: https://www.healthaccountabilitycoach.com  Facebook: https://www.facebook.com/houselifestyles    #directionnotperfection #rewritetherules #healthaccountabilitycoach

DO YOU WANT EXTRA SUPPORT &amp; ACCOUNTABILILTY? Click <a href="https://www.facebook.com/groups/1077725052861370" rel="nofollow" target="_blank">HERE</a> to join our FREE Direction Not Perfection Community: Real Weight Loss for Woman After 40 AND… Click <a href="https://pages.lindseyhouse.net/free-guide-1" rel="nofollow" target="_blank">HERE</a> Discover 5 Stress Free Meal Planning Tips to Increase Energy &amp; Lose the Fluff -Without Giving Up Everything You Love Or Feeling Deprived Click <a href="https://www.youtube.com/playlist?list=PLzS99tkIH0t9xTfEjQfl3h6TQlY-VzRZ2" rel="nofollow" target="_blank">HERE</a> if you want to be able to watch the podcast on our YouTube Direction Not Perfection Station! ———————————————————— ** Follow Direction Not Perfection** Podcast: <a href="https://www.healthaccountabilitycoach.com/podcast-1" rel="nofollow" target="_blank">https://www.healthaccountabilitycoach.com/podcast-1</a> Website: <a href="https://www.healthaccountabilitycoach.com" rel="nofollow" target="_blank">https://www.healthaccountabilitycoach.com</a> Facebook: <a href="https://www.facebook.com/houselifestyles" rel="nofollow" target="_blank">https://www.facebook.com/houselifestyles</a> #directionnotperfection #rewritetherules #healthaccountabilitycoach

Episode 231: Three Tips On Managing Decision Fatigue 

Do you know what you need to do, but just need to do it? Do you constantly feel like a failure when you can't do everything well? Do you wish you had someone to just hold your hand and gently guide you on your journey to health?

You won’t find a more sincere, positive, professional journey to better health.  Tools for navigating the journey called life are added weekly.. Encouragement for being wonderful right where you are while offering guidelines and tips to help you reach your goals.. fitness or dietary. The podcasts generally bring in interviews with other specialists that cover a gambit of topics for better living.  I look forward to walking and listening to Lindsey ‘s podcasts each week.. think you would too!!!

Positive help

I love everything about this podcast! Lindsey is honest, positive and her joy comes across in her teachings. You can tell she is gentle and kind with sensative and personal matters that make you want to learn more about self-care and love to make a huge difference in your daily life! Listen, you&#39;ll be so glad you do!

Absolutely Positive

Direction Not Perfection

Sommer Tucker

We often hear that life is not about the destination, it is about the journey. Today Sommer Tucker is here to share with you how important it is to have a defined destination if you want to have a successful journey.If the destination is not clearly defined and important to you, you will wander aimlessly from one idea to the next. This is true in many aspects of your life such as your marriage, business, health and or fitness.Sommer’s equation for success is C + T + I x B = ResultsConsistency + Time + Intensity x Beliefs = ResultsYou have to define the results before you can solve for the variables.First clearly define the result you want. In order to achieve that result, define several things you will be willing to do, Consistently, over Time, realizing that the Intensity will change according to your season in life. You must then Believe that you can win; you can achieve your goal. Anything times 0 = 0, so no matter how hard you try at C + T + I you won’t succeed if you don’t Believe you can.The more you work on your beliefs every day, you create brain pathways . So working on affirmations, reading your Bible, writing goals or listening to personal development tapes can carve new pathways in your brain.Prepare to laugh and be inspired by Summers energy and the honest, frank way she shares her knowledge.You can connect with Sommer here:www.facebook.com/sommertuckerfitnessInstagram: @Sommertucker

We often hear that life is not about the destination, it is about the journey. Today Sommer Tucker is here to share with you how important it is to have a defined destination if you want to have a successful journey.If the destination is not clearly defined and important to you, you will wander aimlessly from one idea to the next. This is true in many aspects of your life such as your marriage, business, health and or fitness.Sommer’s equation for success is C + T + I x B = ResultsConsistency + Time + Intensity x Beliefs = ResultsYou have to define the results before you can solve for the variables.First clearly define the result you want. In order to achieve that result, define several things you will be willing to do, Consistently, over Time, realizing that the Intensity will change according to your season in life. You must then Believe that you can win; you can achieve your goal. Anything times 0 = 0, so no matter how hard you try at C + T + I you won’t succeed if you don’t Believe you can.The more you work on your beliefs every day, you create brain pathways . So working on affirmations, reading your Bible, writing goals or listening to personal development tapes can carve new pathways in your brain.Prepare to laugh and be inspired by Summers energy and the honest, frank way she shares her knowledge.You can connect with Sommer here:<a href="https://www.facebook.com/sommertuckerfitness" rel="nofollow" target="_blank">www.facebook.com/sommertuckerfitness</a>Instagram: @Sommertucker

Episode 35: Success Leaves Clues With Sommer Tucker

Brody Kendrick

It was time to bring exercise classes back into my life. A gym, close to my grocery store, seemed as good a place to try as any. I walked into Planet Fitness and realized, that I had found the perfect solution to my fitness needs. Their mission statement aligns itself to what I believe, strive for and try to teach you. In short it is “A judgement free zone where a lasting, active lifestyle can be built.”I was planning to find a few classes where I could blend in and just be one in the middle of a group, to get in a workout. Instead I got what amounts to a personal trainer out on the floor with me and no more than 5 other people. These “classes” come in 30-minute blocks, with titles such as “new member orientation” “lower body”, “design your own program”, “stretch” and so much more. Instead of multiple instructors doing this for the day the gym has one trainer that holds all classes. You can sign up for as many as you like, all at no extra cost.Welcome to the judgement free zone with Brody Kendrick, the trainer from Planet Fitness who is making my Monday, Wednesday and Friday’s great. Brody has seen 1000’s of members over the last 4 years as he worked his way through college and now as his profession. He embraces the Planet Fitness mission in his work and his home life.A common reason people give for not joining a gym is that they will pay and never go.Brody feels bad when people are afraid to join or join and then don’t come in. He knows it can be intimidating so he hopes to be able to engage those people and walk them through getting started or starting again. He wants to point them in the right direction and set them up with a routine. Everyone has to start somewhere. Someone once pointed him in the right direction, and he would like to do the same for you.Another thing that scares people away from joining is a past bad experience with a trainer or just stories about bad trainers yelling in your face, while you are surrounded by hard core athletes. That is not the case. Brody generally trains a generic population of the common gym goer. He wants you to feel comfortable and to have a good time. He is there to help you count your reps, adjust your seat on the equipment or set up a routine. He holds very small classes to get you started, keep you going and/or teach you something new. Different options are available all week. He is proud of the fact that the people who come in are friendly and having fun. It makes his day easier when he is working with people who are smiling.Brody’s passion for fitness and healthy living carried over to his family and he wants to give a shout out to the ladies in his life. When his sister asked him to help her lose weight after having twins, his mother and grandmother jumped in to join her and lend their support. They were all intimidated and worried that he would have them doing his body builder workouts. They were pleasantly surprised to find that he had them setting small goals as they worked towards a long-term goal. He showed them what they were capable of. They ended up losing a total of 140 pounds and joined Brody in a half marathon. Many of the habits they learned have stuck with them.One tool that Brody suggests would be to keep track of your efforts, especially at the beginning. Then when you think you are not progressing you can look back and see the difference. Videotaping yourself occasionally will give you a visual success log.If you have fallen away from working out, there is no better time to start back than now. You don’t have to go back to the very beginning. Start where you left off. It is like riding a bike. It will come back to you. Take it one day at a time. Remember, progress is a process.Planet Fitness is located all over the country. Each one has a talented trainer on staff like Brody. Take advantage of all the tools they have to offer at a low cost and wipe away your barriers and negative feelings. It is a great opportunity to be socially held accountable, get a great work out and have a ton of fun!!!Other Resources:www.healthaccountabilitycoach.comwww.facebook.com/houselifestylesInstagram: @houselifestyles

It was time to bring exercise classes back into my life. A gym, close to my grocery store, seemed as good a place to try as any. I walked into Planet Fitness and realized, that I had found the perfect solution to my fitness needs. Their mission statement aligns itself to what I believe, strive for and try to teach you. In short it is “A judgement free zone where a lasting, active lifestyle can be built.”I was planning to find a few classes where I could blend in and just be one in the middle of a group, to get in a workout. Instead I got what amounts to a personal trainer out on the floor with me and no more than 5 other people. These “classes” come in 30-minute blocks, with titles such as “new member orientation” “lower body”, “design your own program”, “stretch” and so much more. Instead of multiple instructors doing this for the day the gym has one trainer that holds all classes. You can sign up for as many as you like, all at no extra cost.Welcome to the judgement free zone with Brody Kendrick, the trainer from Planet Fitness who is making my Monday, Wednesday and Friday’s great. Brody has seen 1000’s of members over the last 4 years as he worked his way through college and now as his profession. He embraces the Planet Fitness mission in his work and his home life.A common reason people give for not joining a gym is that they will pay and never go.Brody feels bad when people are afraid to join or join and then don’t come in. He knows it can be intimidating so he hopes to be able to engage those people and walk them through getting started or starting again. He wants to point them in the right direction and set them up with a routine. Everyone has to start somewhere. Someone once pointed him in the right direction, and he would like to do the same for you.Another thing that scares people away from joining is a past bad experience with a trainer or just stories about bad trainers yelling in your face, while you are surrounded by hard core athletes. That is not the case. Brody generally trains a generic population of the common gym goer. He wants you to feel comfortable and to have a good time. He is there to help you count your reps, adjust your seat on the equipment or set up a routine. He holds very small classes to get you started, keep you going and/or teach you something new. Different options are available all week. He is proud of the fact that the people who come in are friendly and having fun. It makes his day easier when he is working with people who are smiling.Brody’s passion for fitness and healthy living carried over to his family and he wants to give a shout out to the ladies in his life. When his sister asked him to help her lose weight after having twins, his mother and grandmother jumped in to join her and lend their support. They were all intimidated and worried that he would have them doing his body builder workouts. They were pleasantly surprised to find that he had them setting small goals as they worked towards a long-term goal. He showed them what they were capable of. They ended up losing a total of 140 pounds and joined Brody in a half marathon. Many of the habits they learned have stuck with them.One tool that Brody suggests would be to keep track of your efforts, especially at the beginning. Then when you think you are not progressing you can look back and see the difference. Videotaping yourself occasionally will give you a visual success log.If you have fallen away from working out, there is no better time to start back than now. You don’t have to go back to the very beginning. Start where you left off. It is like riding a bike. It will come back to you. Take it one day at a time. Remember, progress is a process.Planet Fitness is located all over the country. Each one has a talented trainer on staff like Brody. Take advantage of all the tools they have to offer at a low cost and wipe away your barriers and negative feelings. It is a great opportunity to be socially held accountable, get a great work out and have a ton of fun!!!Other Resources:<a href="http://www.healthaccountabilitycoach.com" rel="nofollow" target="_blank">www.healthaccountabilitycoach.com</a><a href="http://www.facebook.com/houselifestyles" rel="nofollow" target="_blank">www.facebook.com/houselifestyles</a>Instagram: @houselifestyles

Episode 61: Welcome to the Judgement Free Zone with Brody Kendrick

Happy hour calories adding up quickly, does this sound familiar? It’s one thing to talk about it and acknowledge that it is happening, but the question I always get is what are you supposed to do about it? It is a happy, feel-good time in your day and you’re not sure that you want to change… now what? This would be a great time to get out of the all-or-nothing mentality! You do not have to give up all pleasures and goodbye happy hour… you may just have to limit some pleasures or be smarter with your choices.Cheese and crackers can add up fast in calories, an ounce of cheese (or one nice slice), can be anywhere from 80-120 calories! If you are doing multiple slices and then putting it on some carby crackers, this could be a detrimental snack to have just hours before hitting the couch or bed time (the way I look at this, is the evening is when all activity stops and there is no further chance to burn off our treats). What about the wine? Has your glass grown as much as mine?! I love nothing more than holding a huge goblet in my hand, the old wine glasses look like kiddie cups! When you say you are having a glass or two of wine, are you actually having 2-3 glasses of wine? I challenge you to measure out your snack choices as well as beverages… yep get out a measuring cup and see if you are drinking 5 ounces of wine (which is a serving) or are you closer to 10 ounces. See if you are having 1 ounce of cheese or 4 ounces. One serving of crackers or 3 servings. I believe strongly in knowledge is power and especially when it comes to food and beverage choices. Our portions have grown so much over the years, to visually assess what looks like a good portion can be highly inaccurate. I strongly recommend breaking out the measuring cups and spoons to fully understand portion size.So what is a responsible portion size at my happy hour? As your dietitian and wine loving mate, I will describe a portion size of cheese and crackers, but more importantly give you some other ideas for a new and improved pairings with your cocktail.Take out your pen and I’m going to throw some ideas at you:Option 1 for the “don’t touch my  cheese and crackers” crew –      measure out 5oz of wine or 12 ounces of beer or 1.5oz of hard alcohol      (these are equivalent to 1 serving per alcoholic beverage).  Now measure out an ounce or two of cheese      (sometimes it is nice to get the pre-sliced cheese so you do not have to  do the guess-work). Finally, measure out a portion of crackers (look on      the back of the package, typically 4-16 crackers is a portion depending on  your variety).  Now the fun part,  the knowledge component that will give you the power to change.Food ChoiceCalorie Content5 oz of Pinot Noir120 calories1-2 oz of sharp cheddar cheese110-220 calories1 serving of Wheat Thins (16 pieces)140 caloriesGrand Total of 370-480 calories (this is enough calories for a small dinner)I’m not saying you can’t have this, I just want you aware of where your calories are coming from because it might give you motivation to make some changes … you could shave off a couple hundred calories if you chose vegetables instead of crackers or reduced your cheese serving.Option 2 for the “I am willing to      change my choices, I just do not know how” crew – hmmm, hmmm, hmmm… where do I start? I am going to      start sounding like an alcoholic, but let’s start with your beverage.      First we talked about measuring your portion size and now we should      mention your choices. Choosing a light beer over a full strength will  typically save you at least 30-50 calories. If you mix anything with hard      alcohol, make sure your mixer does not have any additional calories (did  you know that tonic water is the equivalent of a regular soda?! Choose  diet tonic water to get your calorie-free mixer).  You can make your wine portion go further  if you would be willing to try a spritzer! What is a wine spritzer you say? You would take red or white wine and mix with club soda (calorie free mixer)… you can double your portion size without doubling the calories!Now let’s talk food. If you can eliminate your carb and calorie filled crackers and switch them out with a non-starchy dipping vegetable (i.e. carrots, celery, pepper slices), we just saved ourselves 100 calories. I do not know about you, but I am a dipper, so I would absolutely need something to go with my vegetables. Typically people think about Ranch with vegetables, which would be fine, however aim for a light ranch. The different varieties of hummus are a fabulous choice! I have also been stocking my refrigerator with the 100 calories packs of guacamole. I am not trying to give you a conclusive list of options, but here are a few to give us a breakdown of calories for our new and improved happy hour!Food ChoiceCalorie Content10 oz of White Wine Spritzer120 calories1 cup of red and orange pepper slices40 caloriesRoasted Garlic Hummus (2-4 Tbsp)70-140 caloriesGrand Total of 230-300 calories (awww, much better)Option 3 for the “I am having a      drink because that is what everyone else is doing” crew-  we all      do it, we get sucked into situations and habits because of our friends or      spouse or honestly, just out of plain habit! Have you ever said to      yourself “I didn’t even want that glass of wine, why did I just do that”?      If you do not care about the alcoholic beverage, lets work on putting a      fun glass of calorie free options in your hands. If you are like me, you  might like visuals… an elegant glass or something that fizzes or something  that may have a little more taste than water (I struggle to just order water  when the whole table is getting beverages). One of my favorite suggestions      is diet tonic water with a slice of lime… it is much more fizzy and  tasteful than club soda… but club soda with lime works as well (all calorie free!). I would personally put my diet tonic water in a huge wine glass, however you may choose whatever suits your fancy! Let’s look at  calories if we omit the alcohol:Food ChoiceCalorie Content12 oz of diet tonic water with lime0 calories1 cup of red and orange pepper slices40 caloriesRoasted Garlic Hummus (2-4 Tbsp)70-140 caloriesGrand Total of 110-180 calories (best option yet)Now we are talking! There are always better options as we just demonstrated, it always goes back to knowing what we PERSONALLY are willing to change! I’m going to move away from food for a moment and get into fitness talk… but before I do I just want to encourage you to not only look at Happy Hours this way! You can break down your whole days worth of eating and see where you would be willing to make changes! You might be surprised what you are doing out of habit versus true wants!Ok, so What about Movement?I cannot just talk about food with my retired group because I have seen two side of the coin with movement and fitness.The retired person who has started making exercise classes,   walking groups, tennis/golfing, running after grandchildren their new      profession  ORThe retired person who accidentally stopped moving as much because  they no longer had too!! Books, lunch groups, rocking grandbabies and      knitting are what call your name (you have found your happy spot… not  hitting the pavement.)I am not saying that it is quite this black or white with movement, however one thing I can promise is that if you put a fitbit or any activity tracker on a retired person you are either going to see 10,000 steps plus OR individuals that barely hit 2,000 steps unless they are putting in extra efforts. This is one of the first things I request now with my clients (as mentioned previously), I encourage an activity tracker so that we can assess a baseline of movement. This can be quite scary because once we are aware of the number, then we have no choice but to talk about it. You can no longer convince yourself that a day at the park with the grandkids counts as your whole weeks worth of movement.So just like with food, knowledge is power with our movement as well. Get a baseline of where you are with movement. Try to look at that number without judgement… it is not pitiful, it’s not lazy it’s not whatever ill thought might come to your mind and that’s why you might be terrified to see a number in the first place. It in fact is just a number and insight into an area that might need some tweaking. This might be a good time to re-listen to Episode 21: Finding Your Fitness Personality – we can find happiness within movement, the key (just like food) is where you willing to make your changes.Journal Questions:1. Did you fit into a specific category when we are talking about  happy hours? (Don’t touch my cheese and crackers,  I am willing to  change my choices, I just do not know how,  I am having a drink because  that is what everyone else is doing.). Elaborate on your feelings around happy hour?2. Do you feel like you are not retired, however nibbling? What was your main takeaway from the information above?3. What kind of movement do you see yourself (or if you are too young  for this chapter, your parents) doing in a week? Goal setting will always be part of your homework. Once a week write down your focus or goals for the week. Every Friday reassess them, tweak them or change them to fit your needs. It’s “Your journey, your way”.Links:Lindsey House:www.healthaccountabilitycoach.comwww.facebook.com/houselifestylesDirection Not Perfection, Accountability and Coaching from your Wine-loving Dietitianhttps://braughlerbooks.com/store/books/direction-not-perfection

Happy hour calories adding up quickly, does this sound familiar? It’s one thing to talk about it and acknowledge that it is happening, but the question I always get is what are you supposed to do about it? It is a happy, feel-good time in your day and you’re not sure that you want to change… now what? This would be a great time to get out of the all-or-nothing mentality! You do not have to give up all pleasures and goodbye happy hour… you may just have to limit some pleasures or be smarter with your choices.Cheese and crackers can add up fast in calories, an ounce of cheese (or one nice slice), can be anywhere from 80-120 calories! If you are doing multiple slices and then putting it on some carby crackers, this could be a detrimental snack to have just hours before hitting the couch or bed time (the way I look at this, is the evening is when all activity stops and there is no further chance to burn off our treats). What about the wine? Has your glass grown as much as mine?! I love nothing more than holding a huge goblet in my hand, the old wine glasses look like kiddie cups! When you say you are having a glass or two of wine, are you actually having 2-3 glasses of wine? I challenge you to measure out your snack choices as well as beverages… yep get out a measuring cup and see if you are drinking 5 ounces of wine (which is a serving) or are you closer to 10 ounces. See if you are having 1 ounce of cheese or 4 ounces. One serving of crackers or 3 servings. I believe strongly in knowledge is power and especially when it comes to food and beverage choices. Our portions have grown so much over the years, to visually assess what looks like a good portion can be highly inaccurate. I strongly recommend breaking out the measuring cups and spoons to fully understand portion size.So what is a responsible portion size at my happy hour? As your dietitian and wine loving mate, I will describe a portion size of cheese and crackers, but more importantly give you some other ideas for a new and improved pairings with your cocktail.Take out your pen and I’m going to throw some ideas at you:Option 1 for the “don’t touch my cheese and crackers” crew – measure out 5oz of wine or 12 ounces of beer or 1.5oz of hard alcohol (these are equivalent to 1 serving per alcoholic beverage).  Now measure out an ounce or two of cheese (sometimes it is nice to get the pre-sliced cheese so you do not have to do the guess-work). Finally, measure out a portion of crackers (look on the back of the package, typically 4-16 crackers is a portion depending on your variety).  Now the fun part, the knowledge component that will give you the power to change.Food ChoiceCalorie Content5 oz of Pinot Noir120 calories1-2 oz of sharp cheddar cheese110-220 calories1 serving of Wheat Thins (16 pieces)140 caloriesGrand Total of 370-480 calories (this is enough calories for a small dinner)I’m not saying you can’t have this, I just want you aware of where your calories are coming from because it might give you motivation to make some changes … you could shave off a couple hundred calories if you chose vegetables instead of crackers or reduced your cheese serving.Option 2 for the “I am willing to change my choices, I just do not know how” crew – hmmm, hmmm, hmmm… where do I start? I am going to start sounding like an alcoholic, but let’s start with your beverage. First we talked about measuring your portion size and now we should mention your choices. Choosing a light beer over a full strength will typically save you at least 30-50 calories. If you mix anything with hard alcohol, make sure your mixer does not have any additional calories (did you know that tonic water is the equivalent of a regular soda?! Choose diet tonic water to get your calorie-free mixer).  You can make your wine portion go further if you would be willing to try a spritzer! What is a wine spritzer you say? You would take red or white wine and mix with club soda (calorie free mixer)… you can double your portion size without doubling the calories!Now let’s talk food. If you can eliminate your carb and calorie filled crackers and switch them out with a non-starchy dipping vegetable (i.e. carrots, celery, pepper slices), we just saved ourselves 100 calories. I do not know about you, but I am a dipper, so I would absolutely need something to go with my vegetables. Typically people think about Ranch with vegetables, which would be fine, however aim for a light ranch. The different varieties of hummus are a fabulous choice! I have also been stocking my refrigerator with the 100 calories packs of guacamole. I am not trying to give you a conclusive list of options, but here are a few to give us a breakdown of calories for our new and improved happy hour!Food ChoiceCalorie Content10 oz of White Wine Spritzer120 calories1 cup of red and orange pepper slices40 caloriesRoasted Garlic Hummus (2-4 Tbsp)70-140 caloriesGrand Total of 230-300 calories (awww, much better)Option 3 for the “I am having a drink because that is what everyone else is doing” crew-  we all do it, we get sucked into situations and habits because of our friends or spouse or honestly, just out of plain habit! Have you ever said to yourself “I didn’t even want that glass of wine, why did I just do that”? If you do not care about the alcoholic beverage, lets work on putting a fun glass of calorie free options in your hands. If you are like me, you might like visuals… an elegant glass or something that fizzes or something that may have a little more taste than water (I struggle to just order water when the whole table is getting beverages). One of my favorite suggestions is diet tonic water with a slice of lime… it is much more fizzy and tasteful than club soda… but club soda with lime works as well (all calorie free!). I would personally put my diet tonic water in a huge wine glass, however you may choose whatever suits your fancy! Let’s look at calories if we omit the alcohol:Food ChoiceCalorie Content12 oz of diet tonic water with lime0 calories1 cup of red and orange pepper slices40 caloriesRoasted Garlic Hummus (2-4 Tbsp)70-140 caloriesGrand Total of 110-180 calories (best option yet)Now we are talking! There are always better options as we just demonstrated, it always goes back to knowing what we PERSONALLY are willing to change! I’m going to move away from food for a moment and get into fitness talk… but before I do I just want to encourage you to not only look at Happy Hours this way! You can break down your whole days worth of eating and see where you would be willing to make changes! You might be surprised what you are doing out of habit versus true wants!Ok, so What about Movement?I cannot just talk about food with my retired group because I have seen two side of the coin with movement and fitness.The retired person who has started making exercise classes, walking groups, tennis/golfing, running after grandchildren their new profession  ORThe retired person who accidentally stopped moving as much because they no longer had too!! Books, lunch groups, rocking grandbabies and knitting are what call your name (you have found your happy spot… not hitting the pavement.)I am not saying that it is quite this black or white with movement, however one thing I can promise is that if you put a fitbit or any activity tracker on a retired person you are either going to see 10,000 steps plus OR individuals that barely hit 2,000 steps unless they are putting in extra efforts. This is one of the first things I request now with my clients (as mentioned previously), I encourage an activity tracker so that we can assess a baseline of movement. This can be quite scary because once we are aware of the number, then we have no choice but to talk about it. You can no longer convince yourself that a day at the park with the grandkids counts as your whole weeks worth of movement.So just like with food, knowledge is power with our movement as well. Get a baseline of where you are with movement. Try to look at that number without judgement… it is not pitiful, it’s not lazy it’s not whatever ill thought might come to your mind and that’s why you might be terrified to see a number in the first place. It in fact is just a number and insight into an area that might need some tweaking. This might be a good time to re-listen to Episode 21: Finding Your Fitness Personality – we can find happiness within movement, the key (just like food) is where you willing to make your changes.Journal Questions:1. Did you fit into a specific category when we are talking about happy hours? (Don’t touch my cheese and crackers, I am willing to change my choices, I just do not know how, I am having a drink because that is what everyone else is doing.). Elaborate on your feelings around happy hour?2. Do you feel like you are not retired, however nibbling? What was your main takeaway from the information above?3. What kind of movement do you see yourself (or if you are too young for this chapter, your parents) doing in a week? Goal setting will always be part of your homework. Once a week write down your focus or goals for the week. Every Friday reassess them, tweak them or change them to fit your needs. It’s “Your journey, your way”.Links:Lindsey House:<a href="http://www.healthaccountabilitycoach.com" rel="nofollow" target="_blank">www.healthaccountabilitycoach.com</a><a href="http://www.facebook.com/houselifestyles" rel="nofollow" target="_blank">www.facebook.com/houselifestyles</a>Direction Not Perfection, Accountability and Coaching from your Wine-loving Dietitian<a href="https://braughlerbooks.com/store/books/direction-not-perfection" rel="nofollow" target="_blank">https://braughlerbooks.com/store/books/direction-not-perfection</a>

Episode 23: Retired & Nibbling

Lynda Ratliff

Trying to maintain or improve your health takes a lot of mental and physical energy. It is possible to do it alone, but when you surround yourself with people who guide you and give you motivation and encouragement, you are much more likely to be successful on your health and fitness journey. Having a strong support system of trainers, physical therapists, dietitian, MDs or friends not only helps to keep you on track but can speed up the process and help you reach your goals sooner than if you do it alone.Interview:Lynda Ratliff, C.O.O. of HomeFit Fitness ConsultingHaving a trainer come to you can bypass many of the barriers that keep you from achieving your goals. Personal Training is personal. Getting to know clients, their goals, where they came from, who they really are and where they want to go in life, helps us develop a plan that will guide clients through an attainable and rewarding health journey!HomeFit includes trainers, yoga, nutrition and health coaches. They meet you where you are; both in physical location and along your personal fitness journey. All trainers are certified and have been vetted by us. We send you their profiles to help you find a trainer who fits with you. If you do not live in one of the cities we service, [Birmingham / Tampa / Nashville / Cincinnati / Huntsville / Rome (Ga)] we can meet with you virtually. You can be accountable anywhere in the world.www.homefitconsulting.comInstagram: homefitusaFacebook: https://www.facebook.com/HomeFitUSA/Journaling Questions:How would you feel about drowning yourself in inspiration (podcasts, quotes, blogs, etc.)?Do you currently have a good support team… professionals, family or friends that won’t let you quit? If not, how do you think that you could start to build this network?Homework:Setting process S.M.A.R.T. goals1. Nutrition Goal2. Exercise Goal3. Mental stimulation or growth GoalGoal setting will always be part of your homework. Once a week write down your focus or goals for the week. Every Friday reassess them, tweak them or change them to fit your needs. It’s “Your journey, your way”.Links:Lindsey House:www.healthaccountabilitycoach.comwww.facebook.com/houselifestylesDirection Not Perfection, Accountability and Coaching from your Wine-loving Dietitianhttps://braughlerbooks.com/store/books/direction-not-perfection

Trying to maintain or improve your health takes a lot of mental and physical energy. It is possible to do it alone, but when you surround yourself with people who guide you and give you motivation and encouragement, you are much more likely to be successful on your health and fitness journey. Having a strong support system of trainers, physical therapists, dietitian, MDs or friends not only helps to keep you on track but can speed up the process and help you reach your goals sooner than if you do it alone.Interview:Lynda Ratliff, C.O.O. of HomeFit Fitness ConsultingHaving a trainer come to you can bypass many of the barriers that keep you from achieving your goals. Personal Training is personal. Getting to know clients, their goals, where they came from, who they really are and where they want to go in life, helps us develop a plan that will guide clients through an attainable and rewarding health journey!HomeFit includes trainers, yoga, nutrition and health coaches. They meet you where you are; both in physical location and along your personal fitness journey. All trainers are certified and have been vetted by us. We send you their profiles to help you find a trainer who fits with you. If you do not live in one of the cities we service, [Birmingham / Tampa / Nashville / Cincinnati / Huntsville / Rome (Ga)] we can meet with you virtually. You can be accountable anywhere in the world.<a href="http://www.homefitconsulting.com/" rel="nofollow" target="_blank">www.homefitconsulting.com</a>Instagram: homefitusaFacebook: <a href="https://www.facebook.com/HomeFitUSA/" rel="nofollow" target="_blank">https://www.facebook.com/HomeFitUSA/</a>Journaling Questions:How would you feel about drowning yourself in inspiration (podcasts, quotes, blogs, etc.)?Do you currently have a good support team… professionals, family or friends that won’t let you quit? If not, how do you think that you could start to build this network?Homework:Setting process S.M.A.R.T. goals1. Nutrition Goal2. Exercise Goal3. Mental stimulation or growth Goal Goal setting will always be part of your homework. Once a week write down your focus or goals for the week. Every Friday reassess them, tweak them or change them to fit your needs. It’s “Your journey, your way”.Links:Lindsey House:<a href="http://www.healthaccountabilitycoach.com" rel="nofollow" target="_blank">www.healthaccountabilitycoach.com</a><a href="http://www.facebook.com/houselifestyles" rel="nofollow" target="_blank">www.facebook.com/houselifestyles</a>Direction Not Perfection, Accountability and Coaching from your Wine-loving Dietitian<a href="https://braughlerbooks.com/store/books/direction-not-perfection" rel="nofollow" target="_blank">https://braughlerbooks.com/store/books/direction-not-perfection</a>

Episode 24: Motivation Showing Up At Your Door - Interview with COO of HomeFit Fitness Consulting, Lynda Ratliff

Lisa Andrews

Every time you turn around there is new hype about fad diets, super foods and eating plans; all with glowing reviews about the amazing results you can get if you use them. They may sound good but if those claims are not backed by research, dietitians don’t promote them. We are trained from day one to look for evidence-based research about any claims. Even if it sounds amazing and people are benefiting, we dig deep to find out more about it. We want to see evidence such as who else could be benefiting from it, who it could be harming and what long term results there might be. It is never a simple answer when it comes to nutrition. There are always many layers to investigate.Today’s interview is with returning guest, Dietitian Lisa Andrews. She has been recognized twice as the Dietitian of the Year by the state of Ohio, so I asked her to address ten of the top food myths.1. Myth: Only Shop the perimeter of the grocery store. Truth: Health foods are found in every area of the store. Read labels. Look for high protein and fiber, low sodium foods. Consider having a dietitian take you on a “grocery tour” to teach you what to look for and avoid.2. Myth: Frozen meals aren’t good for you. Truth: Many frozen meals now come with healthy ingredients and they are portion controlled. They are easy to have on hand for times when you would otherwise go out, order in or settle for whatever is readily available.3. Myth: Frozen fruits and veggies are less healthy than fresh ones. Fact: Most fruits and veggies are frozen within several hours of being picked so they are at the peak of their freshness. Items that you have fresh at home, but will not get to before they go bad, can be frozen to use later, reducing food waste.4. Myth: Several small meals throughout the day are better than 3 large meals. Fact: There is no one eating plan that is right for everyone. Meal timing is dependent on the unique needs of each individual, taking into consideration their hunger, how they feel and their energy requirements.5. Myth: Eating after 6 PM causes weight gain. Fact: What you eat throughout the day and the type of food you consume in the evening, determines whether you gain weight.6. Myth: You should only eat organic foods. Fact: This is a personal choice. Pesticide levels in non-organic food are so low that there is no problem eating them, especially in items with skin or peel that you remove. Buy organic if you like, but don’t feel guilty if you don’t.7. Myth: You shouldn’t eat eggs if you are worried about your cholesterol. Fact: Eggs have good properties in both the white and the yolk. The sides people usually eat with eggs, such as bacon, sausage and cheese, are more harmful to a healthy diet than the eggs so practice moderation in all of them.8. Myth: Avoid all saturated fat. Fact: Try to limit saturated fat to 3 grams or less per serving. Many relatively healthy foods such as natural peanut butter contain saturated fat.9. Myth: Detox diets help to cleanse and remove toxins from your body. Fact: No, they don’t. The liver, kidney and lungs are what removes toxins from your body. Cut out extra calories and take out anything toxic that might be doing harm to your body like processed sugar but make it sustainable to your health. Strange, severely limiting diets, weird teas or similar short-term fixes can cause more harm than good.10. Myth: Drinking coffee is an unhealthy habit. Fact: Coffee has a lot of health benefits. It reduces Parkinson’s, may help with diabetes and gout and is a good source of antioxidants. It is what you put in your coffee that can be unhealthy.Lisa is the owner of Sound Bites Nutrition. She sells a line of food pun t-shirts. Her book The Healing Gout Cookbook: Anti-Inflammatory Recipes to Lower Uric Acid Levels and Reduce Flares is available to preorder on Amazon. She is passionate about food insecurity and designed a program called People’s Pantry Cincy which provides non-perishable food to individuals in need.Podcast 18, May 10, 2019: Lisa Andrews, Food Fight Against Inflammation.lisa@soundbitesnutrition.comfacebook.com/peoplespantrycincy/https://soundbitesnutrition.com/shophttps://www.facebook.com/soundbitesnutritionllc/Other Resources:www.healthaccountabilitycoach.comwww.facebook.com/houselifestyles

Every time you turn around there is new hype about fad diets, super foods and eating plans; all with glowing reviews about the amazing results you can get if you use them. They may sound good but if those claims are not backed by research, dietitians don’t promote them. We are trained from day one to look for evidence-based research about any claims. Even if it sounds amazing and people are benefiting, we dig deep to find out more about it. We want to see evidence such as who else could be benefiting from it, who it could be harming and what long term results there might be. It is never a simple answer when it comes to nutrition. There are always many layers to investigate.Today’s interview is with returning guest, Dietitian Lisa Andrews. She has been recognized twice as the Dietitian of the Year by the state of Ohio, so I asked her to address ten of the top food myths.1. Myth: Only Shop the perimeter of the grocery store. Truth: Health foods are found in every area of the store. Read labels. Look for high protein and fiber, low sodium foods. Consider having a dietitian take you on a “grocery tour” to teach you what to look for and avoid.2. Myth: Frozen meals aren’t good for you. Truth: Many frozen meals now come with healthy ingredients and they are portion controlled. They are easy to have on hand for times when you would otherwise go out, order in or settle for whatever is readily available.3. Myth: Frozen fruits and veggies are less healthy than fresh ones. Fact: Most fruits and veggies are frozen within several hours of being picked so they are at the peak of their freshness. Items that you have fresh at home, but will not get to before they go bad, can be frozen to use later, reducing food waste.4. Myth: Several small meals throughout the day are better than 3 large meals. Fact: There is no one eating plan that is right for everyone. Meal timing is dependent on the unique needs of each individual, taking into consideration their hunger, how they feel and their energy requirements.5. Myth: Eating after 6 PM causes weight gain. Fact: What you eat throughout the day and the type of food you consume in the evening, determines whether you gain weight.6. Myth: You should only eat organic foods. Fact: This is a personal choice. Pesticide levels in non-organic food are so low that there is no problem eating them, especially in items with skin or peel that you remove. Buy organic if you like, but don’t feel guilty if you don’t.7. Myth: You shouldn’t eat eggs if you are worried about your cholesterol. Fact: Eggs have good properties in both the white and the yolk. The sides people usually eat with eggs, such as bacon, sausage and cheese, are more harmful to a healthy diet than the eggs so practice moderation in all of them.8. Myth: Avoid all saturated fat. Fact: Try to limit saturated fat to 3 grams or less per serving. Many relatively healthy foods such as natural peanut butter contain saturated fat.9. Myth: Detox diets help to cleanse and remove toxins from your body. Fact: No, they don’t. The liver, kidney and lungs are what removes toxins from your body. Cut out extra calories and take out anything toxic that might be doing harm to your body like processed sugar but make it sustainable to your health. Strange, severely limiting diets, weird teas or similar short-term fixes can cause more harm than good.10. Myth: Drinking coffee is an unhealthy habit. Fact: Coffee has a lot of health benefits. It reduces Parkinson’s, may help with diabetes and gout and is a good source of antioxidants. It is what you put in your coffee that can be unhealthy.Lisa is the owner of Sound Bites Nutrition. She sells a line of food pun t-shirts. Her book The Healing Gout Cookbook: Anti-Inflammatory Recipes to Lower Uric Acid Levels and Reduce Flares is available to preorder on Amazon. She is passionate about food insecurity and designed a program called People’s Pantry Cincy which provides non-perishable food to individuals in need.Podcast 18, May 10, 2019: Lisa Andrews, Food Fight Against Inflammation.lisa@soundbitesnutrition.com<a href="http://facebook.com/peoplespantrycincy/" rel="nofollow" target="_blank">facebook.com/peoplespantrycincy/</a><a href="https://soundbitesnutrition.com/shop-2" rel="nofollow" target="_blank">https://soundbitesnutrition.com/shop</a><a href="https://www.facebook.com/soundbitesnutritionllc/" rel="nofollow" target="_blank">https://www.facebook.com/soundbitesnutritionllc/</a>Other Resources:<a href="http://www.healthaccountabilitycoach.com" rel="nofollow" target="_blank">www.healthaccountabilitycoach.com</a><a href="http://www.facebook.com/houselifestyles" rel="nofollow" target="_blank">www.facebook.com/houselifestyles</a>

Episode 60: Debunking The Top 10 Food Myths - with Lisa Andrews RD

Michelle Debevec

Time and energy are two of our most valuable resources. When we say yes to too many extra activities, we deplete the limited supply available to us. This leaves little for our kids, spouse, family, friends and ourselves. When time and energy are given away too frequently, one of the first things to suffer is our health. We end up with not enough time to work out, not enough time to cook dinner, not enough energy to go for a walk and not enough energy to meal prep and plan. When an extra activity is soul filling, exciting or builds us up, a “Yes” can be good. But we often say “Yes” when the answer should be “No”. Michael Hyatt, a leadership mentor, writes about this in his blog “5 Reasons You Need to Get Better at Saying No”. He shares a quote from How to Say No Without Feeling Guilty by Patti Breitman and Connie Hatch.“Out of guilt or fear of confrontation, we take on more projects, invest in someone else’s priorities… In the process, we dissipate our most valuable personal resources—time, energy, and money—on things that aren’t important to us. Each time we agree to something without enthusiasm or interest, we waste a little more of these precious resources.”In order to assess when it’s the right time to say no, therapist Alena Gerst, LCSW offers the following suggestions:1. Check in with your body – Do a gut check of how does this decision feel.2. Ask yourself this question – “Do I really want to do this?"3. Take time before answering – Have a sentence that you can always come to, such as “let me think about it” or “thank you for thinking of me, I’ll get back to you”4. Start by saying no to little things – Practice saying “No”.5. Don't give elaborate excuses – People don’t necessarily want or need your excuses.Today I interview my friend and neighbor Michelle Debevec, a happily married, full time working mother of 3 active children about why she declared this “The Year of “No”.Michelle realized that volunteering at school, being on committees and feeling guilty for utilizing the flexible schedule she has at work was leaving her with little to no time for the things that filled her heart.She describes herself as a people pleaser, someone who doesn’t want to hurt feelings or rock the boat by saying “No”. She was saying “Yes” to too many things, robbing herself of time and energy to do the things she really wanted to do. She needed to learn to say “No”. Michelle found that by declaring a “Year of No” the pressure was off of her to feel like she needed an excuse to say “no”. She could say yes if it was something she really wanted to do but she was able to say a hard “No” and mean it.10 years from now, when she looks back, it won’t be a committee meeting or work schedule she will remember. It will be the discussions around the dinner table and the activities with her family she (and her kids) will remember. Of course she will also remember laugh-till-you-cry times with wonderful neighbors.Resources:https://www.amazon.com/dp/0553804987//ref=cm_sw_su_dp?tag=mhyatt-20The Power of a Positive No: How to Say No and Still Get to Yes by William Ury (Author)https://www.mindbodygreen.com/articles/why-saying-no-is-necessary-for-good-healthhttps://michaelhyatt.com/5-reasons-why-you-need-to-get-better-at-saying-no/http://amzn.com/0767903803/?tag=mhyatt-20How to Say No Without Feeling Guilty by Patti Breitman and Connie Hatch.

Time and energy are two of our most valuable resources. When we say yes to too many extra activities, we deplete the limited supply available to us. This leaves little for our kids, spouse, family, friends and ourselves. When time and energy are given away too frequently, one of the first things to suffer is our health. We end up with not enough time to work out, not enough time to cook dinner, not enough energy to go for a walk and not enough energy to meal prep and plan. When an extra activity is soul filling, exciting or builds us up, a “Yes” can be good. But we often say “Yes” when the answer should be “No”. Michael Hyatt, a leadership mentor, writes about this in his blog “5 Reasons You Need to Get Better at Saying No”. He shares a quote from <a href="http://amzn.com/0767903803/?tag=mhyatt-20" rel="nofollow" target="_blank">How to Say No Without Feeling Guilty</a> by Patti Breitman and Connie Hatch.“Out of guilt or fear of confrontation, we take on more projects, invest in someone else’s priorities… In the process, we dissipate our most valuable personal resources—time, energy, and money—on things that aren’t important to us. Each time we agree to something without enthusiasm or interest, we waste a little more of these precious resources.”In order to assess when it’s the right time to say no, therapist Alena Gerst, LCSW offers the following suggestions:1. Check in with your body – Do a gut check of how does this decision feel.2. Ask yourself this question – “Do I really want to do this?"3. Take time before answering – Have a sentence that you can always come to, such as “let me think about it” or “thank you for thinking of me, I’ll get back to you”4. Start by saying no to little things – Practice saying “No”.5. Don't give elaborate excuses – People don’t necessarily want or need your excuses.Today I interview my friend and neighbor Michelle Debevec, a happily married, full time working mother of 3 active children about why she declared this “The Year of “No”.Michelle realized that volunteering at school, being on committees and feeling guilty for utilizing the flexible schedule she has at work was leaving her with little to no time for the things that filled her heart.She describes herself as a people pleaser, someone who doesn’t want to hurt feelings or rock the boat by saying “No”. She was saying “Yes” to too many things, robbing herself of time and energy to do the things she really wanted to do. She needed to learn to say “No”. Michelle found that by declaring a “Year of No” the pressure was off of her to feel like she needed an excuse to say “no”. She could say yes if it was something she really wanted to do but she was able to say a hard “No” and mean it.10 years from now, when she looks back, it won’t be a committee meeting or work schedule she will remember. It will be the discussions around the dinner table and the activities with her family she (and her kids) will remember. Of course she will also remember laugh-till-you-cry times with wonderful neighbors.Resources:<a href="https://www.amazon.com/dp/0553804987/ref=cm_sw_su_dp?tag=mhyatt-20" rel="nofollow" target="_blank">https://www.amazon.com/dp/0553804987//ref=cm_sw_su_dp?tag=mhyatt-20</a>The Power of a Positive No: How to Say No and Still Get to Yes by <a href="https://www.amazon.com/William-Ury/e/B000AQ6KZ8/ref=dp_byline_cont_book_1" rel="nofollow" target="_blank">William Ury</a> (Author) <a href="https://www.mindbodygreen.com/articles/why-saying-no-is-necessary-for-good-health" rel="nofollow" target="_blank">https://www.mindbodygreen.com/articles/why-saying-no-is-necessary-for-good-health</a><a href="https://michaelhyatt.com/5-reasons-why-you-need-to-get-better-at-saying-no/" rel="nofollow" target="_blank">https://michaelhyatt.com/5-reasons-why-you-need-to-get-better-at-saying-no/</a><a href="http://amzn.com/0767903803/?tag=mhyatt-20" rel="nofollow" target="_blank">http://amzn.com/0767903803/?tag=mhyatt-20How to Say No Without Feeling Guilty</a> by Patti Breitman and Connie Hatch.

Episode 39: The Year of "No" with Michelle Debevec

Betsy Holzapfel

The word “unprecedented” has been used constantly over the last several weeks to describe the virus that has affected the entire world, and the steps that are being taken in an attempt to control it. Unprecedented means “never happened, known or existed previously”. There is no past experience to help us figure out how to navigate this crisis. The interview I have for you this week fits right into this topic, although I scheduled it long before the Corona Virus became an issue. My lifelong friend Betsy has had some unprecedented problems come up since the beginning of the year. A plumbing disaster requiring moving out of her home for several months paired with major surgery with prolonged recovery, has plunged her and her family of 5 into completely unknown territory. Rather than barely getting through each day she has managed to keep her family moving ahead relatively smoothly. The insight she has developed and the tips she has for anyone going through a crisis can be extremely helpful during this time of global uncertainty.Betsy is a nutrition coach, seeing private clients in a biweekly, 6-month long weight loss program. She is also a private chef who cooks for other families. Those activities have been put on hold for the time being. Usually she is a type A, organized person, prepped for anything and everything. That was before 2020 rolled in with a vengeance. She has realized that she has had to let go of some of the control she is used to and rely on help from others but there are things she can control.Here are some of her tips for managing totally new, “unprecedented” situations: These were discussed when she was only dealing with her own family’s personal issues. She now has the added stress of being right in the middle of the worldwide crisis along with the rest of us. But the insight she gathered is just as helpful to all of us who have had our world upended.Plan, Prioritize and PairPlan:No one can plan specifically when situations are fluid and changing hourly. But you can maintain other planning such as meals and workout times. They may not be your usual but just planning with what is available or doable at the time gets it taken care of.Prioritize: Decide what the most import things are that need to happen. When planning your day make sure that those things are fit in.Pairing: When there are several things that need to be done pair them to achieve both at the same time. When supervising children, plan your meals or get them to exercise with you.Betsy could choose to be super stressed but by keeping up with her routines she can deal with stress or if everything gets totally out of control she destresses with things like exercise to halt the downward spiral that can occur if you throw up your hands and give in to it.Everyone still needs normal routine, foods, activities and exercise, even if that normal looks a little different. We don’t rise to the level of our goals we fall to the level of our systems. So get your systems in place and we will ride this wave of uncertainty and come out stronger, wiser and ready to make ourselves and our world a better place.Resources:www.healthaccountabilitycoach.comwww.facebook.com/houselifestyles

The word “unprecedented” has been used constantly over the last several weeks to describe the virus that has affected the entire world, and the steps that are being taken in an attempt to control it. Unprecedented means “never happened, known or existed previously”. There is no past experience to help us figure out how to navigate this crisis. The interview I have for you this week fits right into this topic, although I scheduled it long before the Corona Virus became an issue. My lifelong friend Betsy has had some unprecedented problems come up since the beginning of the year. A plumbing disaster requiring moving out of her home for several months paired with major surgery with prolonged recovery, has plunged her and her family of 5 into completely unknown territory. Rather than barely getting through each day she has managed to keep her family moving ahead relatively smoothly. The insight she has developed and the tips she has for anyone going through a crisis can be extremely helpful during this time of global uncertainty.Betsy is a nutrition coach, seeing private clients in a biweekly, 6-month long weight loss program. She is also a private chef who cooks for other families. Those activities have been put on hold for the time being. Usually she is a type A, organized person, prepped for anything and everything. That was before 2020 rolled in with a vengeance. She has realized that she has had to let go of some of the control she is used to and rely on help from others but there are things she can control.Here are some of her tips for managing totally new, “unprecedented” situations: These were discussed when she was only dealing with her own family’s personal issues. She now has the added stress of being right in the middle of the worldwide crisis along with the rest of us. But the insight she gathered is just as helpful to all of us who have had our world upended.Plan, Prioritize and PairPlan:No one can plan specifically when situations are fluid and changing hourly. But you can maintain other planning such as meals and workout times. They may not be your usual but just planning with what is available or doable at the time gets it taken care of.Prioritize: Decide what the most import things are that need to happen. When planning your day make sure that those things are fit in.Pairing: When there are several things that need to be done pair them to achieve both at the same time. When supervising children, plan your meals or get them to exercise with you.Betsy could choose to be super stressed but by keeping up with her routines she can deal with stress or if everything gets totally out of control she destresses with things like exercise to halt the downward spiral that can occur if you throw up your hands and give in to it.Everyone still needs normal routine, foods, activities and exercise, even if that normal looks a little different. We don’t rise to the level of our goals we fall to the level of our systems. So get your systems in place and we will ride this wave of uncertainty and come out stronger, wiser and ready to make ourselves and our world a better place.Resources:<a href="http://www.healthaccountabilitycoach.com" rel="nofollow" target="_blank">www.healthaccountabilitycoach.com</a><a href="http://www.facebook.com/houselifestyles" rel="nofollow" target="_blank">www.facebook.com/houselifestyles</a>

Episode 63: Thriving! Not Just Surviving- with Health Coach Betsy Holzapfel

My job as an accountability coach is to help you become healthier and happier with your life. I have written a book, regularly post live videos and now I do podcasts, all aimed at coaching you to be the best you can be. But what does that mean from the point of view of you, my listener. Today I am going to let someone else describe what accountability means in their life. This might explain it better than I ever could. I have introduced you to my Aunt Jan before. Today, she has written a testimonial about how she found accountability coaching and what it has meant to her.Testimonial from my Aunt Jan:I started out reluctantly in an accountability challenge group. I actually lost some weight, had more energy and realized that I was capable of making positive changes that would benefit me on a daily basis.Knowing those new steps and techniques doesn’t mean I used them all the time. Old habits are hard to break. I joined other challenge groups over time and tuned in to Lindsey’s live chats. I was hearing many of the same ideas and plans about setting goals, making small changes and making the journey my own. Each time, I made progress and incorporated little things that had positive impacts on my life. But it is an ongoing process. We have periodic chats where we reassess what my goals are and discuss whether I am meeting those goals and feeling empowered or do we need to tweak them. I have discovered that being accountable to someone who is there to help me and cheer for me on my journey is key to implementing changes and becoming a healthier and happier person.Three things that have made big differences in my life:1. Make small changes on your journey. They ripple into bigger changes.2. Realizing that it is my journey and I need to do it in ways that work for me.3. Knowing that tomorrow is a new day and I can always reset and restart.Journaling Questions:1. Where is your level of trust within yourself? Do you believe in yourself to show up?!2. Have you ever heard yourself say “I know what to do, I just need to do it”… if so, write out a list of what fits under the category of I know what to do…. What are you not currently doing?3. What is your health story? Try to go all the way back to grade school… write down your whole journey of how your life has shifted to where you are now!Homework:Write down one or two small changes that you could make today that would be better than what you did yesterday. Example: take the stairs instead of the elevator.Tell someone what those things are that you plan to do and then let them know when you do it. Notice how good recounting your accomplishment feels.Goal setting will always be part of your homework. Once a week write down your focus or goals for the week. Every Friday reassess them, tweak them or change them to fit your needs. It’s “Your journey, your way”.Links:Lindsey House:www.healthaccountabilitycoach.comwww.facebook.com/houselifestylesDirection Not Perfection, Accountability and Coaching from your Wine-loving Dietitianhttps://braughlerbooks.com/store/books/direction-not-perfection

My job as an accountability coach is to help you become healthier and happier with your life. I have written a book, regularly post live videos and now I do podcasts, all aimed at coaching you to be the best you can be. But what does that mean from the point of view of you, my listener. Today I am going to let someone else describe what accountability means in their life. This might explain it better than I ever could. I have introduced you to my Aunt Jan before. Today, she has written a testimonial about how she found accountability coaching and what it has meant to her.Testimonial from my Aunt Jan:I started out reluctantly in an accountability challenge group. I actually lost some weight, had more energy and realized that I was capable of making positive changes that would benefit me on a daily basis.Knowing those new steps and techniques doesn’t mean I used them all the time. Old habits are hard to break. I joined other challenge groups over time and tuned in to Lindsey’s live chats. I was hearing many of the same ideas and plans about setting goals, making small changes and making the journey my own. Each time, I made progress and incorporated little things that had positive impacts on my life. But it is an ongoing process. We have periodic chats where we reassess what my goals are and discuss whether I am meeting those goals and feeling empowered or do we need to tweak them. I have discovered that being accountable to someone who is there to help me and cheer for me on my journey is key to implementing changes and becoming a healthier and happier person.Three things that have made big differences in my life:1. Make small changes on your journey. They ripple into bigger changes.2. Realizing that it is my journey and I need to do it in ways that work for me.3. Knowing that tomorrow is a new day and I can always reset and restart.Journaling Questions:1. Where is your level of trust within yourself? Do you believe in yourself to show up?!2. Have you ever heard yourself say “I know what to do, I just need to do it”… if so, write out a list of what fits under the category of I know what to do…. What are you not currently doing?3. What is your health story? Try to go all the way back to grade school… write down your whole journey of how your life has shifted to where you are now! Homework:Write down one or two small changes that you could make today that would be better than what you did yesterday. Example: take the stairs instead of the elevator.Tell someone what those things are that you plan to do and then let them know when you do it. Notice how good recounting your accomplishment feels.Goal setting will always be part of your homework. Once a week write down your focus or goals for the week. Every Friday reassess them, tweak them or change them to fit your needs. It’s “Your journey, your way”.Links:Lindsey House:<a href="http://www.healthaccountabilitycoach.com" rel="nofollow" target="_blank">www.healthaccountabilitycoach.com</a><a href="http://www.facebook.com/houselifestyles" rel="nofollow" target="_blank">www.facebook.com/houselifestyles</a> Direction Not Perfection, Accountability and Coaching from your Wine-loving Dietitian<a href="https://braughlerbooks.com/store/books/direction-not-perfection" rel="nofollow" target="_blank">https://braughlerbooks.com/store/books/direction-not-perfection</a>

Episode 22: What The Heck Is An Accountability Coach?!

I was taking a beach walk with my amazing nephews and I thought, just for fun, I’ll start asking them their opinions on nutrition and fitness questions. Their responses were so amazing that I had to come straight back to the condo and fire up the microphone!Interview with my nephews: Ethan, age 12 and Brayden, age 11.On vacation they are surrounded by different foods. Looks, texture and smell affect whether they think they will like something. Peer pressure can affect whether they want to try it or not. They were surprised to find that they now like something they did not like before, so they understand why you have to try things more than once.These boys have grown up surrounded by people with a healthy attitude about food and exercise so that seems normal to them. They understand that the right food can give you the energy you need to excel in their chosen sports. They have felt first-hand the effects that poor sleep or food choices can have on the quality of their performance in the game. They have also seen how good food choices and training has a positive effect on their game.Perspective has a lot to do with whether or not we do things. At 8:30 in the evening when bed is sounding good to me. these boys wanted to go to the gym to workout. They are finally old enough to be allowed to use the exercise equipment and they are excited! They “Get” to go to the gym rather than they “Have” to go to the gym. If you grew up thinking it is a treat or something to look forward to, you are much more likely to continue with it throughout your life.Key takeaways:1. For most kids physical training is a means to an end – they workout for sports, to improve, to make a team, they also enjoy being fit to participate in kid activities. They rarely look at physical activity as a weight loss tool and because they view activity differently, it has a much more positive correlation.2. The boys have first-hand experiences with how small changes can make a huge difference and relate-able stories that I would have never thought of…3: Kids have opinions about food, and we could have a lot of fun by asking our kiddos more questions…Journaling thoughts:1. What are the activities you enjoyed doing as a kid? And are you still doing any of these activities?2. Write down all of your feelings around food… how you felt about food as a kid, where life has taken you with food… do you believe food can improve your mood, energy or skill level?3. Do you have small changes you could be making that you don’t believe could really make that big of a difference? (for example: it’s hard to believe that cutting out the glass of wine at night could improve your sleep or the extra glass of water could improve your bowel movements or the extra glass of water could help lift your depression) what are you not believing can make a difference because it feels too small?Homework:1. Try a new food or make one small change.2. Go to a gym and add a kid mentality3. Grab a buddy and do an activity.

I was taking a beach walk with my amazing nephews and I thought, just for fun, I’ll start asking them their opinions on nutrition and fitness questions. Their responses were so amazing that I had to come straight back to the condo and fire up the microphone!Interview with my nephews: Ethan, age 12 and Brayden, age 11.On vacation they are surrounded by different foods. Looks, texture and smell affect whether they think they will like something. Peer pressure can affect whether they want to try it or not. They were surprised to find that they now like something they did not like before, so they understand why you have to try things more than once.These boys have grown up surrounded by people with a healthy attitude about food and exercise so that seems normal to them. They understand that the right food can give you the energy you need to excel in their chosen sports. They have felt first-hand the effects that poor sleep or food choices can have on the quality of their performance in the game. They have also seen how good food choices and training has a positive effect on their game.Perspective has a lot to do with whether or not we do things. At 8:30 in the evening when bed is sounding good to me. these boys wanted to go to the gym to workout. They are finally old enough to be allowed to use the exercise equipment and they are excited! They “Get” to go to the gym rather than they “Have” to go to the gym. If you grew up thinking it is a treat or something to look forward to, you are much more likely to continue with it throughout your life.Key takeaways:1. For most kids physical training is a means to an end – they workout for sports, to improve, to make a team, they also enjoy being fit to participate in kid activities. They rarely look at physical activity as a weight loss tool and because they view activity differently, it has a much more positive correlation.2. The boys have first-hand experiences with how small changes can make a huge difference and relate-able stories that I would have never thought of…3: Kids have opinions about food, and we could have a lot of fun by asking our kiddos more questions…Journaling thoughts:1. What are the activities you enjoyed doing as a kid? And are you still doing any of these activities?2. Write down all of your feelings around food… how you felt about food as a kid, where life has taken you with food… do you believe food can improve your mood, energy or skill level?3. Do you have small changes you could be making that you don’t believe could really make that big of a difference? (for example: it’s hard to believe that cutting out the glass of wine at night could improve your sleep or the extra glass of water could improve your bowel movements or the extra glass of water could help lift your depression) what are you not believing can make a difference because it feels too small? Homework:1. Try a new food or make one small change.2. Go to a gym and add a kid mentality3. Grab a buddy and do an activity.

Episode 28: Through A Child's Eyes

Planning your day can help you to achieve your nutrition and fitness goals. However, if your plans include “when and then” statements, you are setting yourself on a dangerous path.When I get my pain under control, then I’ll start back at the gym. When the weather gets a little nicer, then I’ll start walking with a neighbor. When the holiday season is done, then I’ll start working on finding new recipes and cooking more dinners. When I get out of this crazy toddler phase of life, then I’ll work on more me time. Can you hear it? When…. then…. A lot of us come into these statements with true feelings that these moments will pass and life will open back up with additional time for healthy behaviors. This is dangerous thinking because as soon as the first “when and then” comes to pass, it doesn’t take long for another to arise. These statements can become huge barriers to our nutrition and fitness success.Short term examples:- When I get the kitchen cleaned up, then I’ll take my walk- When I get the laundry done, then I’ll go grocery shopping- When I get the house picked up, then I’ll play with my kidsWe tell ourselves these types of things only to find that once we do get the house picked up or the kitchen cleaned, or laundry done… we are exhausted! And anything else on that “when and then” list can wait until tomorrow. When tomorrow comes the same thing happens and our plans for exercise, healthy meal prep and me time never happen.Long range examples pertaining to a big life change such as moving:- When the move is over then I’ll focus more on my workouts and healthier food options.- When I get all of these boxes unpacked and settled in our new house then I’ll take time to fit in walks or go check out the athletic club.- When I feel like my kids are more settled and everyone is happy, then I’ll cook more, and we’ll stop going out to eat as often.Fast Forward: house is settled, kids are settled and now its summertime- When we are done with all of this summer traveling and visiting friends and family, then I’ll get back into a healthy routine of focusing on water intake, 10,000 steps and healthy snacksInstead of making “when and then” plans, figure out how to make small healthy habits work through all seasons of life… even the crazy hard ones.Tips on how to get away from the “when and then” mentality:1. Keep an ABC list. The A list gets done that day… the B list could wait a day or two or possibly even the week… the C list are to-do’s that could be completed throughout the month. Sometimes we feel like everything belongs on the A list, but the reality is we could shift some tasks around and free up moments for workouts, food prep or just good old me time!2. Knock out the items you don’t necessarily love first or earlier in the day when you have more energy!3. Pull in accountability, whether this is through a professional or friend. It will give you a fighting chance for some maintenance in life so you don’t come out of the change feeling like you are starting at ground zero and staring up at a mountain top; feeling like you now need an overhaul for your body, mind and overall health.I have been using those tips to help me through a big transition. We will be making a big, up-root-the-family, move to another state. As if that wasn’t crazy enough, we will be leaving for our new home in Arkansas the day after Christmas. If anyone else has ever moved, it comes with a never-ending-to-do-list. It is incredibly easy to let nutrition and fitness bump down on the priority list as purging, house hunting, cleaning, paperwork, emotional conversations, etc. work their way to the top of that list. These barriers and roadblocks are similar to anyone else going through a life change such as having a baby or changing careers. I will be taking you along on my journey as we pack-up and leave our home state, both sets of grandparents, nieces/nephews, sisters, brothers-in-law, friends…So get ready for an adventure as we tackle those barriers together.Resources:www.healthaccountabilitycoach.comwww.facebook.com/houselifestylesInstagram: @houselifestyles

Planning your day can help you to achieve your nutrition and fitness goals. However, if your plans include “when and then” statements, you are setting yourself on a dangerous path.When I get my pain under control, then I’ll start back at the gym. When the weather gets a little nicer, then I’ll start walking with a neighbor. When the holiday season is done, then I’ll start working on finding new recipes and cooking more dinners. When I get out of this crazy toddler phase of life, then I’ll work on more me time. Can you hear it? When…. then…. A lot of us come into these statements with true feelings that these moments will pass and life will open back up with additional time for healthy behaviors. This is dangerous thinking because as soon as the first “when and then” comes to pass, it doesn’t take long for another to arise. These statements can become huge barriers to our nutrition and fitness success.Short term examples:- When I get the kitchen cleaned up, then I’ll take my walk- When I get the laundry done, then I’ll go grocery shopping- When I get the house picked up, then I’ll play with my kidsWe tell ourselves these types of things only to find that once we do get the house picked up or the kitchen cleaned, or laundry done… we are exhausted! And anything else on that “when and then” list can wait until tomorrow. When tomorrow comes the same thing happens and our plans for exercise, healthy meal prep and me time never happen.Long range examples pertaining to a big life change such as moving:- When the move is over then I’ll focus more on my workouts and healthier food options.- When I get all of these boxes unpacked and settled in our new house then I’ll take time to fit in walks or go check out the athletic club.- When I feel like my kids are more settled and everyone is happy, then I’ll cook more, and we’ll stop going out to eat as often.Fast Forward: house is settled, kids are settled and now its summertime- When we are done with all of this summer traveling and visiting friends and family, then I’ll get back into a healthy routine of focusing on water intake, 10,000 steps and healthy snacksInstead of making “when and then” plans, figure out how to make small healthy habits work through all seasons of life… even the crazy hard ones.Tips on how to get away from the “when and then” mentality:1. Keep an ABC list. The A list gets done that day… the B list could wait a day or two or possibly even the week… the C list are to-do’s that could be completed throughout the month. Sometimes we feel like everything belongs on the A list, but the reality is we could shift some tasks around and free up moments for workouts, food prep or just good old me time!2. Knock out the items you don’t necessarily love first or earlier in the day when you have more energy!3. Pull in accountability, whether this is through a professional or friend. It will give you a fighting chance for some maintenance in life so you don’t come out of the change feeling like you are starting at ground zero and staring up at a mountain top; feeling like you now need an overhaul for your body, mind and overall health.I have been using those tips to help me through a big transition. We will be making a big, up-root-the-family, move to another state. As if that wasn’t crazy enough, we will be leaving for our new home in Arkansas the day after Christmas. If anyone else has ever moved, it comes with a never-ending-to-do-list. It is incredibly easy to let nutrition and fitness bump down on the priority list as purging, house hunting, cleaning, paperwork, emotional conversations, etc. work their way to the top of that list. These barriers and roadblocks are similar to anyone else going through a life change such as having a baby or changing careers. I will be taking you along on my journey as we pack-up and leave our home state, both sets of grandparents, nieces/nephews, sisters, brothers-in-law, friends…So get ready for an adventure as we tackle those barriers together. Resources:<a href="http://www.healthaccountabilitycoach.com" rel="nofollow" target="_blank">www.healthaccountabilitycoach.com</a><a href="http://www.facebook.com/houselifestyles" rel="nofollow" target="_blank">www.facebook.com/houselifestyles</a>Instagram: @houselifestyles

Episode 46: When & Then Statements – Why is this dangerous thinking?

The holiday season is in full swing, bringing with it multiple parties, family gatherings and special meals.  The tasty temptations are endless.  Our energy and will power dwindle through the season and the urge to throw in the towel on health goals is strong! But you can keep the fight alive! Do not throw in the towel and wait until January 1 to get a fresh start.  Rather than using that first of the year motivation to make progress on your goals, you will be doing damage control from December. Holiday weight gain is not inevitable. Dietitian Brianna Elliott wrote an evidence-based article: “20 Tips to Help You Avoid Weight Gain During the Holiday Season.” Her tips are listed below, in italics, along with my thoughts.1. Be active with family and friends. Activity can help to balance out overeating.2. Snack wisely. Be conscious of your snacks. Food logging can help3. Watch your portion sizes.4. Practice mindful eating. Instead of multitasking be conscious about when, where and how much you are eating.5. Get plenty of sleep. There are many resources and studies detailing why sleep is important for weight management.6. Control your stress levels. Find your own way to reduce stress and decompress.7. Keep meals balanced with protein.8. Focus on fiber.9. Cut back on taste-testing10. Bring a healthy dish to share. Take matters into your own hands11. Limit your dessert intake. Only eat the 9’s and 10’s. If it isn’t drool-worthy, skip it.12. Limit liquid calories.13. Use a smaller plate. Play mind-games with yourself. A nice full small plate looks more satisfying than the same amount, looking lonely, on a larger plate.14. Modify your recipes.BakingReplace butter with applesauce, mashed banana, or pumpkin puree.Instead of sugar, substitute low calorie stevia, erythritol, or xylitolAdd dried fruit instead of chocolate chips or candies.CookingFlavor dishes with herbs and spices instead of butter.Use cooking methods like baking, steaming, or grilling instead of frying.Substitute low-fat or skim milk for heavy cream.Replace cream cheese, sour cream, and mayo with Greek yogurt.BeveragesFlavor your treats with extracts instead of butter and sugar.Use club soda or sparkling water in place of sweetened beverages.Flavor drinks with freshly squeezed lemon or lime rather than sugar.Cinnamon can also add flavor to holiday-themed beverages.In dairy-based drinks, use low-fat or skim milk in place of heavy cream.Tune in to this year’s last podcast on December 27 for an Interview with Kendra from Drizzle Kitchen for more ideas like these.15. Weigh yourself regularly. You may want to pick one day a week at the same time to limit daily fluctuations. If weighing makes you discouraged, don’t do it.16. Use the buddy system. Make sure to pick the right person.17. Avoid processed foods.18. Plan ahead. Don’t go into a party situation starving.19. Skip seconds. Bulk up on fruits and veggies, eat slowly and enjoy your meal20. Draw the line. You can gain control and make the holiday your own.The bottom line:If you’re diligent, and you keep the fight alive, you may find that you’ve not only prevented weight gain but even lost weight during this celebratory season.Resourceshttps://www.healthline.com/nutrition/tips-to-avoid-holiday-weight-gain#section8www.healthaccountabilitycoach.comwww.facebook.com/houselifestyles

The holiday season is in full swing, bringing with it multiple parties, family gatherings and special meals. The tasty temptations are endless. Our energy and will power dwindle through the season and the urge to throw in the towel on health goals is strong! But you can keep the fight alive! Do not throw in the towel and wait until January 1 to get a fresh start. Rather than using that first of the year motivation to make progress on your goals, you will be doing damage control from December. Holiday weight gain is not inevitable. Dietitian Brianna Elliott wrote an evidence-based article: “20 Tips to Help You Avoid Weight Gain During the Holiday Season.” Her tips are listed below, in italics, along with my thoughts.1. Be active with family and friends. Activity can help to balance out overeating.2. Snack wisely. Be conscious of your snacks. Food logging can help3. Watch your portion sizes.4. Practice mindful eating. Instead of multitasking be conscious about when, where and how much you are eating.5. Get plenty of sleep. There are many resources and studies detailing why sleep is important for weight management.6. Control your stress levels. Find your own way to reduce stress and decompress.7. Keep meals balanced with protein.8. Focus on fiber.9. Cut back on taste-testing10. Bring a healthy dish to share. Take matters into your own hands11. Limit your dessert intake. Only eat the 9’s and 10’s. If it isn’t drool-worthy, skip it.12. Limit liquid calories.13. Use a smaller plate. Play mind-games with yourself. A nice full small plate looks more satisfying than the same amount, looking lonely, on a larger plate.14. Modify your recipes.BakingReplace butter with applesauce, mashed banana, or pumpkin puree.Instead of sugar, substitute low calorie stevia, erythritol, or xylitolAdd dried fruit instead of chocolate chips or candies.CookingFlavor dishes with herbs and spices instead of butter.Use cooking methods like baking, steaming, or grilling instead of frying.Substitute low-fat or skim milk for heavy cream.Replace cream cheese, sour cream, and mayo with Greek yogurt.BeveragesFlavor your treats with extracts instead of butter and sugar.Use club soda or sparkling water in place of sweetened beverages.Flavor drinks with freshly squeezed lemon or lime rather than sugar.Cinnamon can also add flavor to holiday-themed beverages.In dairy-based drinks, use low-fat or skim milk in place of heavy cream.Tune in to this year’s last podcast on December 27 for an Interview with Kendra from Drizzle Kitchen for more ideas like these.15. Weigh yourself regularly. You may want to pick one day a week at the same time to limit daily fluctuations. If weighing makes you discouraged, don’t do it.16. Use the buddy system. Make sure to pick the right person.17. Avoid processed foods.18. Plan ahead. Don’t go into a party situation starving.19. Skip seconds. Bulk up on fruits and veggies, eat slowly and enjoy your meal20. Draw the line. You can gain control and make the holiday your own.The bottom line:If you’re diligent, and you keep the fight alive, you may find that you’ve not only prevented weight gain but even lost weight during this celebratory season.Resources<a href="https://www.healthline.com/nutrition/tips-to-avoid-holiday-weight-gain#section8" rel="nofollow" target="_blank">https://www.healthline.com/nutrition/tips-to-avoid-holiday-weight-gain#section8</a><a href="http://www.healthaccountabilitycoach.com" rel="nofollow" target="_blank">www.healthaccountabilitycoach.com</a><a href="http://www.facebook.com/houselifestyles" rel="nofollow" target="_blank">www.facebook.com/houselifestyles</a>

Episode 48: Keeping the Fight Alive - surviving the holiday season

Some days, when you least expect it, life takes a turn that you weren’t anticipating and don’t like. Unfortunately, it is out of your control and you have no say in the matter. What you do have a say in is how you prepare your body to weather life’s storms and how you respond when life throws a curveball. If you eat well and get appropriate exercise and sleep, you will fare better not only physically but mentally too. You will be equipped to notice, appreciate and take advantage of the silver linings that your situation presents.Today I am interviewing my mom again. This wasn’t my original plan for this week but life interrupted and gave me some great podcast material. While on an outing with my family, my mom took a bad fall. She broke both wrists, one arm and chipped a bone in her foot. She couldn’t use either hand or walk unassisted when we brought her home from the emergency room. But she was smiling. She realized just how lucky she was. For a 67-year-old woman to have taken a bad fall and not broken a hip or had a head injury, something besides luck was in play. Her healthy lifestyle helped her to avoid more serious injury and is helping her in her recovery. She could be wallowing in self-pity for the lost summer full of activities and adventures. She could be short tempered because she has to wait for someone to do something for her. She could be whining and complaining because she is in pain. But she isn’t doing any of that. She has a positive attitude that is rubbing off on those around her. She is focusing on the things she can do and reviewing the good things that have come from her predicament.A few of the Silver linings:-A complete stranger helped to get her in the car, so no ambulance was needed.-She didn’t break a hip or hit her head.-She has solid proof that her healthy lifestyle and fitness routine are worthwhile.-She didn’t rip her dress.-She didn’t need surgery.-Her daughters are able and willing to change their schedules to give her round the clock help.-She has a daughter who has the training and knowledge to help her heal properly without injuring herself more in the process.-Her grandchildren are eager to help her.-Each day brings new things that she is able to do.-Her healthy eating habits alleviated any bowel issues common with the pain meds.-She realizes that laughter and fun can make good memories out of hard times.-Mom’s upbeat attitude in the emergency room spread to those around her, making it easier for everyone. The nurses were in awe of her.-Her grandchildren are learning how to handle situations positively and that it feels good and can be fun to help others. This is especially helpful for the child who saw her Nana fall.-They are learning that Nana is making it fun and she is pleasant to be around and that it is not by accident. It is a personality trait that she has chosen to pull in under trying circumstances.-It is possible to get a peaceful feeling knowing that you have permission to stop completely, reassess your circumstances and adjust to meet your current needs.You have to look hard for the silver linings in a bad situation but with practice you can learn to recognize and acknowledge them.Homework:1. If you aren’t in a tough time, be grateful.2. Practice looking for silver linings.3. Write down people who are affected by your attitude, good or bad. Think outside the box to the many people who you touch on a daily basis.Talk to me:www.healthaccountabilitycoach.comwww.facebook.com/houselifestyles

Some days, when you least expect it, life takes a turn that you weren’t anticipating and don’t like. Unfortunately, it is out of your control and you have no say in the matter. What you do have a say in is how you prepare your body to weather life’s storms and how you respond when life throws a curveball. If you eat well and get appropriate exercise and sleep, you will fare better not only physically but mentally too. You will be equipped to notice, appreciate and take advantage of the silver linings that your situation presents.Today I am interviewing my mom again. This wasn’t my original plan for this week but life interrupted and gave me some great podcast material. While on an outing with my family, my mom took a bad fall. She broke both wrists, one arm and chipped a bone in her foot. She couldn’t use either hand or walk unassisted when we brought her home from the emergency room. But she was smiling. She realized just how lucky she was. For a 67-year-old woman to have taken a bad fall and not broken a hip or had a head injury, something besides luck was in play. Her healthy lifestyle helped her to avoid more serious injury and is helping her in her recovery. She could be wallowing in self-pity for the lost summer full of activities and adventures. She could be short tempered because she has to wait for someone to do something for her. She could be whining and complaining because she is in pain. But she isn’t doing any of that. She has a positive attitude that is rubbing off on those around her. She is focusing on the things she can do and reviewing the good things that have come from her predicament.A few of the Silver linings:-A complete stranger helped to get her in the car, so no ambulance was needed.-She didn’t break a hip or hit her head.-She has solid proof that her healthy lifestyle and fitness routine are worthwhile.-She didn’t rip her dress.-She didn’t need surgery.-Her daughters are able and willing to change their schedules to give her round the clock help.-She has a daughter who has the training and knowledge to help her heal properly without injuring herself more in the process.-Her grandchildren are eager to help her.-Each day brings new things that she is able to do.-Her healthy eating habits alleviated any bowel issues common with the pain meds.-She realizes that laughter and fun can make good memories out of hard times.-Mom’s upbeat attitude in the emergency room spread to those around her, making it easier for everyone. The nurses were in awe of her.-Her grandchildren are learning how to handle situations positively and that it feels good and can be fun to help others. This is especially helpful for the child who saw her Nana fall.-They are learning that Nana is making it fun and she is pleasant to be around and that it is not by accident. It is a personality trait that she has chosen to pull in under trying circumstances.-It is possible to get a peaceful feeling knowing that you have permission to stop completely, reassess your circumstances and adjust to meet your current needs.You have to look hard for the silver linings in a bad situation but with practice you can learn to recognize and acknowledge them.Homework:1. If you aren’t in a tough time, be grateful.2. Practice looking for silver linings.3. Write down people who are affected by your attitude, good or bad. Think outside the box to the many people who you touch on a daily basis. Talk to me:<a href="http://www.healthaccountabilitycoach.com" rel="nofollow" target="_blank">www.healthaccountabilitycoach.com</a><a href="http://www.facebook.com/houselifestyles" rel="nofollow" target="_blank">www.facebook.com/houselifestyles</a>

Episode 27: Silver Linings

Eating right and getting appropriate exercise are important components of a healthy lifestyle. There is also a large emotional component. We can strengthen our emotional health by being intentional in our actions, present with our family and friends and by delving deeply into the connections in our lives.Getting past the surface level of relationships with those we care about can create soul filling moments that positively affect our health and well-being. Today I interviewed Jennifer Zumbiel, creator of Togather™, a game you play with your family at the dinner table that helps to create those special moments. Family members are encouraged to think beyond simple yes or no answers and dig deeper for meaningful responses. It can be surprising and insightful to hear your little one’s answers.Jennifer describes the game best on her website:“Togather™ is a game in the form of a book. The game features seven categories, each with fifteen stickers. All 105 stickers were designed to create moments where you complement each other, where you share your good deeds, and where you can't stop laughing about things around your house.WHY STICKERS?The passing of a physical book and peeling of stickers achieves 100% involvement. It creates feelings of togetherness and individuality knowing each person chose a unique sticker. Take turns going around the table reading your sticker and answering the question.”The importance of gathering your family together around the dinner table is a hot topic on the internet. If you google “kitchen table and health” you will find these phrases:· Benefits of the Dinner Table Ritual - The New York Times· 7 Reasons to Eat Meals at the Table with Your Family· Eating meals at dining table is healthier, researchers claim· The Benefits of Eating Together for Children and Families· 9 Scientifically Proven Reasons to Eat Dinner as a Familyo Family dinners mean better family relationshipso Family meals lead to healthier food choiceso Eating as a family leads to better gradeso Family dinners are a chance to explore new foodso Family dinners lead to greater happinesso Homemade meals promote portion controlo Family dinners equal healthy kidso Family dinners relieve stresso Eating at home saves moneyResources:https://www.goodnet.org/articles/9-scientifically-proven-reasons-to-eat-dinner-as-familywww.togathermoments.comwww.facebook.com/togathermomentsInstagram: @togathermomentsGo to Jennifer’s website to learn more about Togather and download some sample questions to see how your family can benefit from this new game.Connect with me:www.healthaccountabilitycoach.comwww.facebook.com/houselifestyles

Eating right and getting appropriate exercise are important components of a healthy lifestyle. There is also a large emotional component. We can strengthen our emotional health by being intentional in our actions, present with our family and friends and by delving deeply into the connections in our lives.Getting past the surface level of relationships with those we care about can create soul filling moments that positively affect our health and well-being. Today I interviewed Jennifer Zumbiel, creator of Togather™, a game you play with your family at the dinner table that helps to create those special moments. Family members are encouraged to think beyond simple yes or no answers and dig deeper for meaningful responses. It can be surprising and insightful to hear your little one’s answers.Jennifer describes the game best on her website:“Togather™ is a game in the form of a book. The game features seven categories, each with fifteen stickers. All 105 stickers were designed to create moments where you complement each other, where you share your good deeds, and where you can't stop laughing about things around your house.WHY STICKERS?The passing of a physical book and peeling of stickers achieves 100% involvement. It creates feelings of togetherness and individuality knowing each person chose a unique sticker. Take turns going around the table reading your sticker and answering the question.”The importance of gathering your family together around the dinner table is a hot topic on the internet. If you google “kitchen table and health” you will find these phrases:· Benefits of the Dinner Table Ritual - The New York Times· 7 Reasons to Eat Meals at the Table with Your Family· Eating meals at dining table is healthier, researchers claim· The Benefits of Eating Together for Children and Families· 9 Scientifically Proven Reasons to Eat Dinner as a Familyo Family dinners mean better family relationshipso Family meals lead to healthier food choiceso Eating as a family leads to better gradeso Family dinners are a chance to explore new foodso Family dinners lead to greater happinesso Homemade meals promote portion controlo Family dinners equal healthy kidso Family dinners relieve stresso Eating at home saves moneyResources:<a href="https://www.goodnet.org/articles/9-scientifically-proven-reasons-to-eat-dinner-as-family" rel="nofollow" target="_blank">https://www.goodnet.org/articles/9-scientifically-proven-reasons-to-eat-dinner-as-family</a><a href="http://www.togathermoments.com" rel="nofollow" target="_blank">www.togathermoments.com</a><a href="http://www.facebook.com/togathermoments" rel="nofollow" target="_blank">www.facebook.com/togathermoments</a>Instagram: @togathermomentsGo to Jennifer’s website to learn more about Togather and download some sample questions to see how your family can benefit from this new game. Connect with me:<a href="http://www.healthaccountabilitycoach.com" rel="nofollow" target="_blank">www.healthaccountabilitycoach.com</a><a href="http://www.facebook.com/houselifestyles" rel="nofollow" target="_blank">www.facebook.com/houselifestyles</a>

Episode 38: Togather Moments - Interview with Jennifer Zumbiel

When you talk health and fitness, you cannot use a one-size-fits-all mentality. Just because something works for one person does not mean it will work for you. That is why I try to bring you information from many different sources. Did you cringe and think “that’s not me” when I interviewed an ultra-marathoner, a vegan or someone who recommends fasting? The topic of today’s interview may not be one that you relate to, but I urge you to listen anyway. Hearing how one person found a way that helped her on her journey to be healthy can inspire you to believe that you can find what works for you too.Lesley talks to us about her struggles starting as a teen who was hiding an eating disorder to a mom who finally realizes that she has value and worth. She does not have to earn it or be ashamed that she is not perfect. She has found peace in the fact that she can hand her burdens to God and he will carry them for her. He is her refuge. She learned that when she is vulnerable with God, shame is released.She uses a Christian life coach to help her through life’s up and downs. Therapy with a biblical basis and counseling which includes prayer have been so helpful to her that she has gotten a Christian Counselor Certificate and is learning how to help others. Resources:www.healthaccountabilitycoach.comwww.facebook.com/houselifestyles 

When you talk health and fitness, you cannot use a one-size-fits-all mentality. Just because something works for one person does not mean it will work for you. That is why I try to bring you information from many different sources. Did you cringe and think “that’s not me” when I interviewed an ultra-marathoner, a vegan or someone who recommends fasting? The topic of today’s interview may not be one that you relate to, but I urge you to listen anyway. Hearing how one person found a way that helped her on her journey to be healthy can inspire you to believe that you can find what works for you too.Lesley talks to us about her struggles starting as a teen who was hiding an eating disorder to a mom who finally realizes that she has value and worth. She does not have to earn it or be ashamed that she is not perfect. She has found peace in the fact that she can hand her burdens to God and he will carry them for her. He is her refuge. She learned that when she is vulnerable with God, shame is released.She uses a Christian life coach to help her through life’s up and downs. Therapy with a biblical basis and counseling which includes prayer have been so helpful to her that she has gotten a Christian Counselor Certificate and is learning how to help others. Resources:<a href="http://www.healthaccountabilitycoach.com" rel="nofollow" target="_blank">www.healthaccountabilitycoach.com</a><a href="http://www.facebook.com/houselifestyles" rel="nofollow" target="_blank">www.facebook.com/houselifestyles</a>

Episode 50: Released From Shame

Laurie Little

You don’t have to finish a whole sleeve of Oreo’s after a dramatic breakup in order to be labeled an emotional eater. Emotional eating is actually the act of eating without true hunger. When we eat because we are happy, sad, bored, visually stimulated or even eating out of the routine of a typical meal hour… we are engaging in emotional eating. Everyone does it so we can all benefit from deeper insight into the emotional eating world. Today Dr. Laurie Little, Clinical Psychologist, shares tips on how to be aware of emotional eating as well ways to combat it once you recognize it.Dr. Little and I worked together for more than 12 years and she is the subject of the chapter in my book about Emotional Eating.Emotional eating is deciding to eat something even though we aren’t physically hungry.Decision making engages our mind in one of three different ways:-Rational mind: We analyze a situation based purely on logic with no focus on what we feel. Think of Dr. Spock on Star Trek-Emotional mind: Polar opposite of rational mind. Logic and reason go out the window. Decisions are made purely on our emotions often when we are overwhelmed, upset or nervous.-Wise Mind: Using logic and reason but being mindful and paying attention to how we feel.When making the decision to eat something even though you aren’t truly hungry, you may not be aware of your wise mind, but you can learn to use it. Start with small decisions. For example, when deciding where to eat out. Pause and reflect about what restaurant you should go to. Your rational mind might think about the cost or distance for a particular restaurant. Your emotional mind thinks about which place has the best desserts. Reduce impulses by pausing and reflecting on what your inner wisdom tells you. Women are more socialized to please others, so they need to think if it is what they want or if they are doing it for their spouse or kids. At the end of the day you are your own best friend, so be mindful of who you are and what you want. Trust that you know what is right for you. Realize that there are no mistakes. Every decision is an opportunity to learn and grow. Decisions with negative results help you to grow stronger and learn how to do better next time.If we aren’t truly physically hungry, why do we succumb to emotional eating?An external trigger is something outside of you; such as seeing food, smelling it or hearing about it. Distraction is the best strategy to combat that. Redirect your attention onto something other than food.An internal trigger is about your feelings; mad, happy lonely, bored, etc. Distraction won’t make the feelings go away. Instead attend to the feeling. Pause, slow down, analyze how you are feeling. Give yourself permission to feel it. You don’t have to fix it right away. Talk to someone, journal or write a letter you don’t intend to send.Reducing emotional eating can benefit anyone who wants to be healthy, whether losing weight is your goal or not. Understanding which type of trigger is affecting you can help you fight it and take back control of your body.Dr Laurie Little is a Clinical Psychologist at the Lindner Center of HOPE.Her presentation topics include:Dialectical Behavior Therapy (DBT)Mindful EatingAssertiveness for WomenBody ImageRelationship Changes After Weight Loss SurgeryResources: https://lindnercenterofhope.org/

You don’t have to finish a whole sleeve of Oreo’s after a dramatic breakup in order to be labeled an emotional eater. Emotional eating is actually the act of eating without true hunger. When we eat because we are happy, sad, bored, visually stimulated or even eating out of the routine of a typical meal hour… we are engaging in emotional eating. Everyone does it so we can all benefit from deeper insight into the emotional eating world. Today Dr. Laurie Little, Clinical Psychologist, shares tips on how to be aware of emotional eating as well ways to combat it once you recognize it.Dr. Little and I worked together for more than 12 years and she is the subject of the chapter in my book about Emotional Eating.Emotional eating is deciding to eat something even though we aren’t physically hungry.Decision making engages our mind in one of three different ways:-Rational mind: We analyze a situation based purely on logic with no focus on what we feel. Think of Dr. Spock on Star Trek-Emotional mind: Polar opposite of rational mind. Logic and reason go out the window. Decisions are made purely on our emotions often when we are overwhelmed, upset or nervous.-Wise Mind: Using logic and reason but being mindful and paying attention to how we feel.When making the decision to eat something even though you aren’t truly hungry, you may not be aware of your wise mind, but you can learn to use it. Start with small decisions. For example, when deciding where to eat out. Pause and reflect about what restaurant you should go to. Your rational mind might think about the cost or distance for a particular restaurant. Your emotional mind thinks about which place has the best desserts. Reduce impulses by pausing and reflecting on what your inner wisdom tells you. Women are more socialized to please others, so they need to think if it is what they want or if they are doing it for their spouse or kids. At the end of the day you are your own best friend, so be mindful of who you are and what you want. Trust that you know what is right for you. Realize that there are no mistakes. Every decision is an opportunity to learn and grow. Decisions with negative results help you to grow stronger and learn how to do better next time.If we aren’t truly physically hungry, why do we succumb to emotional eating?An external trigger is something outside of you; such as seeing food, smelling it or hearing about it. Distraction is the best strategy to combat that. Redirect your attention onto something other than food.An internal trigger is about your feelings; mad, happy lonely, bored, etc. Distraction won’t make the feelings go away. Instead attend to the feeling. Pause, slow down, analyze how you are feeling. Give yourself permission to feel it. You don’t have to fix it right away. Talk to someone, journal or write a letter you don’t intend to send.Reducing emotional eating can benefit anyone who wants to be healthy, whether losing weight is your goal or not. Understanding which type of trigger is affecting you can help you fight it and take back control of your body.Dr Laurie Little is a Clinical Psychologist at the Lindner Center of HOPE.Her presentation topics include:Dialectical Behavior Therapy (DBT)Mindful EatingAssertiveness for WomenBody ImageRelationship Changes After Weight Loss SurgeryResources: <a href="https://lindnercenterofhope.org/" rel="nofollow" target="_blank">https://lindnercenterofhope.org/</a>

 Episode 45:  Let’s Talk Emotional Eating with Clinical Psychologist, Dr. Laurie Little

Today I interviewed my Uncle Kevin.  He has always had an active life and seldom sat still for any length of time.  This fall while doing volunteer work he suffered an injury that would bring his active lifestyle to a screeching halt and sideline him to the couch for the next three months.  He is healing and slowly getting back to normal.  This injury gave him a lot of time to think.  We can all benefit from the insight that he has gained during this forced downtime.    Kevin has been sidelined by major injury several times in his life. His recovery from those injuries took many months and he had to modify the way he did things, both temporarily and permanently. Because he had been thru similar circumstances before, he had an idea of what to expect during his recovery. His self-talk told him “being restricted in movement is not permanent so pull yourself up by your bootstraps and don’t wallow in self-pity.” "This too shall pass". He was able to tell people that, when they asked how he was doing, but he didn’t really believe it. He was saying it because he knew it was what they wanted to hear and what he should believe, but is was a case of “Do what I say, not what I do”. The struggle to believe his self-talk was real.One of the hardest parts of his recovery was the waiting game. There was no clear-cut vision of his treatment. He was told to sit and let it heal but, if wasn’t healing properly they would do surgery and add a skin graft. This would mean that after several months of sitting and doing nothing he would start over at square one with more months of not moving to let a skin graft heal. Again, he told people this and shared the explanation of why it was the right way to treat it, but inwardly he was frustrated and angry.He was cleared by the doctors and told he would not need surgery and he could start to move at his own pace. After 3 months of going nowhere but the couch and the bathroom, that was a slow process. With the waiting game over and a positive outlook, his self talk turned around. He realized that inwardly, he did not believe the things he was telling people. He used food to mute his emotions and that, coupled with inactivity caused him to gain weight. The signs of aging that activity had kept in check, also began to show up. If surgery had been necessary, Kevin would have dealt with it and then moved on with his recovery. With a confirmed diagnosis, happily a positive one, he was able to listen to what he said to others and start to believe it. He is excited to do stairs for the first time again, walk around his yard with a cup of coffee and go for a 5-minute bike ride. He will continue to work up to a healthy routine, but it may be different from what it was before. Life will continually bring us change and that’s not bad, as long as we are aware that our habits will need to change to coincide with our new normal.Resources:www.healthaccountabilitycoach.comwww.facebook.com/houselifestyles

Today I interviewed my Uncle Kevin. He has always had an active life and seldom sat still for any length of time. This fall while doing volunteer work he suffered an injury that would bring his active lifestyle to a screeching halt and sideline him to the couch for the next three months. He is healing and slowly getting back to normal. This injury gave him a lot of time to think. We can all benefit from the insight that he has gained during this forced downtime. Kevin has been sidelined by major injury several times in his life. His recovery from those injuries took many months and he had to modify the way he did things, both temporarily and permanently. Because he had been thru similar circumstances before, he had an idea of what to expect during his recovery. His self-talk told him “being restricted in movement is not permanent so pull yourself up by your bootstraps and don’t wallow in self-pity.” "This too shall pass". He was able to tell people that, when they asked how he was doing, but he didn’t really believe it. He was saying it because he knew it was what they wanted to hear and what he should believe, but is was a case of “Do what I say, not what I do”. The struggle to believe his self-talk was real.One of the hardest parts of his recovery was the waiting game. There was no clear-cut vision of his treatment. He was told to sit and let it heal but, if wasn’t healing properly they would do surgery and add a skin graft. This would mean that after several months of sitting and doing nothing he would start over at square one with more months of not moving to let a skin graft heal. Again, he told people this and shared the explanation of why it was the right way to treat it, but inwardly he was frustrated and angry.He was cleared by the doctors and told he would not need surgery and he could start to move at his own pace. After 3 months of going nowhere but the couch and the bathroom, that was a slow process. With the waiting game over and a positive outlook, his self talk turned around. He realized that inwardly, he did not believe the things he was telling people. He used food to mute his emotions and that, coupled with inactivity caused him to gain weight. The signs of aging that activity had kept in check, also began to show up. If surgery had been necessary, Kevin would have dealt with it and then moved on with his recovery. With a confirmed diagnosis, happily a positive one, he was able to listen to what he said to others and start to believe it. He is excited to do stairs for the first time again, walk around his yard with a cup of coffee and go for a 5-minute bike ride. He will continue to work up to a healthy routine, but it may be different from what it was before. Life will continually bring us change and that’s not bad, as long as we are aware that our habits will need to change to coincide with our new normal.Resources:<a href="http://www.healthaccountabilitycoach.com" rel="nofollow" target="_blank">www.healthaccountabilitycoach.com</a><a href="http://www.facebook.com/houselifestyles" rel="nofollow" target="_blank">www.facebook.com/houselifestyles</a>

Episode 49: This Too Shall Pass

As my move to Fayetteville looms closer, I realize that there are so many areas that are unfamiliar to me.  I am outside my comfort zone and don’t know what to expect.  How can I prepare for the unexpected?  How do I get through the normal day to day living that is still going on within the chaos?  I am seeking and accepting help in various areas to ease me through this transition.  I have pulled in advice from Stephanie, a client turned friend, who has been in my position before.  She and her husband have 3 children ranging in age from preschool to high school. She was an elementary school teacher and a fitness instructor before moving from Long Island to Cincinnati several years ago.  Her experiences in those positions help her understand what she needed to do to keep a focus on nutrition and fitness even when she felt like she had no time throughout the moving process.   Children have different learning styles and what works for one student does not necessarily work for another. You have to take a lesson and modify it to fit their needs. As children turn into adults, they don’t automatically begin learning the same way or have the same needs as everyone else. Each adult also has their own way of learning and is at a unique position in their journey to be healthy and fit. Their approach to fitness and nutrition needs to be tailored to them.Keeping fit is something that came naturally to Stephanie. Their move in conjunction with general aging made it hard to stay fit with all the barriers thrown in her path. She had to develop new friendships, find a new place of worship and start all over finding pediatricians, general physicians and specialty doctors for a health condition which causes her pain and difficulty moving. Even hair and nail professionals had to be searched out to find the right fit. She was out of her comfort zone and her priorities shifted. It was a stressful time and Stephanie focused on her kids to help her gain control. Her children knew that before the move, their mom had worked out, stayed fit and taught fitness classes. If she lost herself with the move and stopped those things that were important to her, her children would be lost also and struggle with the transition. By continuing her fitness pattern in whatever way she could, even though the move made it very difficult, she was showing her kids that it was possible to continue doing what was important despite new barriers. She was modeling coping behaviors for them that would help them in the present and down the road as they grow up and moved out on their own.Due to her Rheumatoid Arthritis she was not able to get as much exercise as she would have liked. She needed to focus on her eating and nutrition habits. Feeding her whole family healthy meals has always been a struggle for her so, with her move, she decided to pull in the help of a professional. That is how she became my client. Her preschooler has some specific needs, so she also is getting help for him from an occupational therapist about his eating habits. She knows a trusted professional can help you to work on reaching your goals at an appropriate pace. They can help you take a step back and get out of your own head to see that you are making progress.It doesn’t haven’t to be a move in life that pushes us outside of our comfort zone or throws extra barriers in the way of accomplishing our goals. The same can be said of career changes, marriage, having babies and many other life events. We need to remember the long-term impact of our short-term decisions. If we throw up our hands and say forget the workout or let’s go out to eat again, we are not helping our children learn. We need to think about role modeling and how we would like to watch our kids go through stressful seasons of life. It is up to us to show them how we can handle life and what comes our way. It will not be perfect, but we will get through it.Two thoughts to ponder:1. If you fail, don’t give up. Fail means First Attempt in Learning.2. No matter how slow you go, you are still lapping those on the couch!Resources: www.healthaccountabilitycoach.comwww.facebook.com/houselifestyles

As my move to Fayetteville looms closer, I realize that there are so many areas that are unfamiliar to me. I am outside my comfort zone and don’t know what to expect. How can I prepare for the unexpected? How do I get through the normal day to day living that is still going on within the chaos? I am seeking and accepting help in various areas to ease me through this transition. I have pulled in advice from Stephanie, a client turned friend, who has been in my position before. She and her husband have 3 children ranging in age from preschool to high school. She was an elementary school teacher and a fitness instructor before moving from Long Island to Cincinnati several years ago. Her experiences in those positions help her understand what she needed to do to keep a focus on nutrition and fitness even when she felt like she had no time throughout the moving process. Children have different learning styles and what works for one student does not necessarily work for another. You have to take a lesson and modify it to fit their needs. As children turn into adults, they don’t automatically begin learning the same way or have the same needs as everyone else. Each adult also has their own way of learning and is at a unique position in their journey to be healthy and fit. Their approach to fitness and nutrition needs to be tailored to them.Keeping fit is something that came naturally to Stephanie. Their move in conjunction with general aging made it hard to stay fit with all the barriers thrown in her path. She had to develop new friendships, find a new place of worship and start all over finding pediatricians, general physicians and specialty doctors for a health condition which causes her pain and difficulty moving. Even hair and nail professionals had to be searched out to find the right fit. She was out of her comfort zone and her priorities shifted. It was a stressful time and Stephanie focused on her kids to help her gain control. Her children knew that before the move, their mom had worked out, stayed fit and taught fitness classes. If she lost herself with the move and stopped those things that were important to her, her children would be lost also and struggle with the transition. By continuing her fitness pattern in whatever way she could, even though the move made it very difficult, she was showing her kids that it was possible to continue doing what was important despite new barriers. She was modeling coping behaviors for them that would help them in the present and down the road as they grow up and moved out on their own.Due to her Rheumatoid Arthritis she was not able to get as much exercise as she would have liked. She needed to focus on her eating and nutrition habits. Feeding her whole family healthy meals has always been a struggle for her so, with her move, she decided to pull in the help of a professional. That is how she became my client. Her preschooler has some specific needs, so she also is getting help for him from an occupational therapist about his eating habits. She knows a trusted professional can help you to work on reaching your goals at an appropriate pace. They can help you take a step back and get out of your own head to see that you are making progress.It doesn’t haven’t to be a move in life that pushes us outside of our comfort zone or throws extra barriers in the way of accomplishing our goals. The same can be said of career changes, marriage, having babies and many other life events. We need to remember the long-term impact of our short-term decisions. If we throw up our hands and say forget the workout or let’s go out to eat again, we are not helping our children learn. We need to think about role modeling and how we would like to watch our kids go through stressful seasons of life. It is up to us to show them how we can handle life and what comes our way. It will not be perfect, but we will get through it.Two thoughts to ponder:1. If you fail, don’t give up. Fail means First Attempt in Learning.2. No matter how slow you go, you are still lapping those on the couch!Resources: <a href="http://www.healthaccountabilitycoach.com" rel="nofollow" target="_blank">www.healthaccountabilitycoach.com</a><a href="http://www.facebook.com/houselifestyles" rel="nofollow" target="_blank">www.facebook.com/houselifestyles</a>

Episode 47: Living Outside Our Comfort Zone

Welcome 2020. With the thought of the perfect vision 2020 implies, it seems it should be clear how to proceed on our healthy lifestyle journey. Instead the year starts with contradiction for me. It is my most favorite and yet my least favorite time of the year. The start of a new year is a natural time to open our minds, turn on motivation and give us a needed jump start toward attaining our goals. At the same time, we are inundated with diets, gimmicks, and promises of extreme weight loss. The glossy ads and flashy videos of people who have had success and now look fantastic, have us expecting to quickly have similar results. Anyone going with the slow and steady approach may feel like they are doing it all wrong and that they should jump on the fad diet bandwagon. The reality is, those fast results through extreme diet or fitness are usually short term. It is hard to maintain new, extreme eating habits and once the initial motivation wears off, the weight starts to creep back to where it was or even higher. Your way of making slow, steady, healthy changes may have seemed wrong when you didn’t get instant results, but it gives you a fighting chance to stay with the plan, not only through January, but all through the year.A common January theme for churches is to do 21 days of prayer and fasting. The point is to take away something you lean on for comfort such as soda, alcohol, caffeine, social media, etc. so that you lean into your spiritual journey and grow in your faith. I struggle with this concept because I work hard to keep balance in life, eating and movement for my family and my clients. I don’t believe in deprivation or diet mentalities. Explaining this to my kids I encouraged them to add in something positive, such as eat more fruits and vegetables rather than giving something up like chocolate. We will also work in a kid’s devotional book each day. I understand that it’s not the same, but the end goal of growing in our faith will be met. I commit to some form of faith building daily. I read the bible, listen to a sermon, or read a devotional. I may not technically be doing it right, but I don’t feel like I am doing it wrong.Doing things right means that our actions fit in our life in a way that our ultimate goal becomes achievable and maintainable; whether that goal deals with our faith, health, career or any other goal. You might not be doing things the way that everyone else seems to be doing them, but your way may work as well. Imagine how much emotional energy could be saved if we allowed ourselves to settle into what works for us and not worry about everyone else!I want you to walk away from this podcast encouraged to go into 2020 your own way and to do what works best for you and you only. You can use my Monday morning live chat and Friday morning podcast to book end your week with a positive message. Use that time to refocus on your goals and keep health at the top of your priority list.Journal Questions:1. Choose a word of the year rather than a resolution. By choosing a word you can continue to come back to it and refocus on it. With a resolution, if you fall off the wagon you can feel like you have failed and give up entirely.2. Choose an attainable Food, Fitness and Behavior goal (examples in parentheses)- Food – I will pack my lunch 4 days a week- Fitness – I will aim for 10,000 steps on my pedometer daily- Behavior – I will add in 16 more ounces of water in my day by drinking this before my coffeeResources:www.healthaccountabilitycoach.comwww.facebook.com/houselifestyles

Welcome 2020. With the thought of the perfect vision 2020 implies, it seems it should be clear how to proceed on our healthy lifestyle journey. Instead the year starts with contradiction for me. It is my most favorite and yet my least favorite time of the year. The start of a new year is a natural time to open our minds, turn on motivation and give us a needed jump start toward attaining our goals. At the same time, we are inundated with diets, gimmicks, and promises of extreme weight loss. The glossy ads and flashy videos of people who have had success and now look fantastic, have us expecting to quickly have similar results. Anyone going with the slow and steady approach may feel like they are doing it all wrong and that they should jump on the fad diet bandwagon. The reality is, those fast results through extreme diet or fitness are usually short term. It is hard to maintain new, extreme eating habits and once the initial motivation wears off, the weight starts to creep back to where it was or even higher. Your way of making slow, steady, healthy changes may have seemed wrong when you didn’t get instant results, but it gives you a fighting chance to stay with the plan, not only through January, but all through the year.A common January theme for churches is to do 21 days of prayer and fasting. The point is to take away something you lean on for comfort such as soda, alcohol, caffeine, social media, etc. so that you lean into your spiritual journey and grow in your faith. I struggle with this concept because I work hard to keep balance in life, eating and movement for my family and my clients. I don’t believe in deprivation or diet mentalities. Explaining this to my kids I encouraged them to add in something positive, such as eat more fruits and vegetables rather than giving something up like chocolate. We will also work in a kid’s devotional book each day. I understand that it’s not the same, but the end goal of growing in our faith will be met. I commit to some form of faith building daily. I read the bible, listen to a sermon, or read a devotional. I may not technically be doing it right, but I don’t feel like I am doing it wrong.Doing things right means that our actions fit in our life in a way that our ultimate goal becomes achievable and maintainable; whether that goal deals with our faith, health, career or any other goal. You might not be doing things the way that everyone else seems to be doing them, but your way may work as well. Imagine how much emotional energy could be saved if we allowed ourselves to settle into what works for us and not worry about everyone else!I want you to walk away from this podcast encouraged to go into 2020 your own way and to do what works best for you and you only. You can use my Monday morning live chat and Friday morning podcast to book end your week with a positive message. Use that time to refocus on your goals and keep health at the top of your priority list.Journal Questions:1. Choose a word of the year rather than a resolution. By choosing a word you can continue to come back to it and refocus on it. With a resolution, if you fall off the wagon you can feel like you have failed and give up entirely.2. Choose an attainable Food, Fitness and Behavior goal (examples in parentheses)- Food – I will pack my lunch 4 days a week- Fitness – I will aim for 10,000 steps on my pedometer daily- Behavior – I will add in 16 more ounces of water in my day by drinking this before my coffeeResources:<a href="http://www.healthaccountabilitycoach.com" rel="nofollow" target="_blank">www.healthaccountabilitycoach.com</a><a href="http://www.facebook.com/houselifestyles" rel="nofollow" target="_blank">www.facebook.com/houselifestyles</a>

Episode 52: Kicking off 2020

Elle Katherine

There are 24 hours in a day. How you manage those hours has a direct influence on your health and happiness. If you are intentional about how you allot your time you can take care of what needs to be done and take care of yourself too. Today I interview Elle, an ultra marathoner who successfully runs and often wins routes up to 100 miles long. She will discuss how she manages her time to fit in her job, her loved ones and extensive training and recovery sessions because it is soul filling for her.Schedules can fall apart if you say yes to everything that comes up. Learning to say no takes time and practice. Every no has a yes side. Saying no to one thing that might stretch you too thin, is saying yes to something else such as needed time with your loved ones.Don’t be sad about saying no and don’t feel you have to justify your reasons.Next time you get the opportunity to say no, do it without feeling the need to justify your reasons. Saying yes can sometimes be just as hard as saying no.Draw a line and cross it. If it is hard to say no then do it. If it is hard to say yes then do it.Links:Lindsey House:www.healthaccountabilitycoach.comwww.facebook.com/houselifestylesDirection Not Perfection, Accountability and Coaching from your Wine-loving Dietitianhttps://braughlerbooks.com/store/books/direction-not-perfection

There are 24 hours in a day. How you manage those hours has a direct influence on your health and happiness. If you are intentional about how you allot your time you can take care of what needs to be done and take care of yourself too. Today I interview Elle, an ultra marathoner who successfully runs and often wins routes up to 100 miles long. She will discuss how she manages her time to fit in her job, her loved ones and extensive training and recovery sessions because it is soul filling for her.Schedules can fall apart if you say yes to everything that comes up. Learning to say no takes time and practice. Every no has a yes side. Saying no to one thing that might stretch you too thin, is saying yes to something else such as needed time with your loved ones.Don’t be sad about saying no and don’t feel you have to justify your reasons.Next time you get the opportunity to say no, do it without feeling the need to justify your reasons. Saying yes can sometimes be just as hard as saying no.Draw a line and cross it. If it is hard to say no then do it. If it is hard to say yes then do it.Links:Lindsey House:<a href="http://www.healthaccountabilitycoach.com" rel="nofollow" target="_blank">www.healthaccountabilitycoach.com</a><a href="http://www.facebook.com/houselifestyles" rel="nofollow" target="_blank">www.facebook.com/houselifestyles</a>Direction Not Perfection, Accountability and Coaching from your Wine-loving Dietitian<a href="https://braughlerbooks.com/store/books/direction-not-perfection" rel="nofollow" target="_blank">https://braughlerbooks.com/store/books/direction-not-perfection</a>

Episode 34: It's A Hard No And I'm Not Sorry! Interview with Elle Katherine

Trisha Kroll

Trisha Kroll, and her husband Alan, own and run “The Difference Maker”, a faith and character based, non-profit organization. Their mission is to make a positive difference in the lives of athletes by training, equipping, and inspiring them, both in sports and life. The principles she follows to train her athletes can be applied to anyone, especially those striving to be fit and healthy.After playing division one volleyball at the University of Kansas and coaching for almost 20 years, Trisha knows that the mental part of the game is crucial to an athlete's success. It has become her passion to share with athletes what she wishes she would have known as a young competitor. She has learned from some of the best minds in the field of Sport Psychology, has done workshops throughout Colorado and has worked with teams and athletes in a variety of different sports. She is a Positive Performance Mindset Certification Coach and a Visualization Specialist.Whether you are an elite athlete or a stay-at-home-mom, the playing field is the same. It is the 6-inch space between your ears. To be the best version of yourself you need to not only train physically but mentally as well.Some key points from the interviewReframe failure - It’s not what happens but how you remember it. People tend to only see and remember the negative aspects of a game. They think they failed, so their fixed mindset means any growth is stunted. By pointing out the positive aspects that they are overlooking, you can help to reframe their thoughts. Having a growth mindset means exploring what went right over the whole game, as well as areas for growth. Anything that can be worked on can become better.Mistake rituals - Anticipate failure, plan for it and reframe it, producing growth.Looking at other people’s Facebook and Instagram feeds can give us unrealistic expectations of perfection. In reality we know there will be failures in every aspect of life. Failure is not bad. It shows us an area we need to work on. If we anticipate failure, we can plan for it, reframe it and learn from it.When you experience a failure, breathe, say your reset word, and do your reset motion. Our self-talk affects the actions we take afterwards. If we talk bad to our self, we will shut down. If we tell our self positive thoughts, we will bounce back with confidence and move forward.BRAVe pre-routine: Breath in, Reset, Breath out and Release negative thoughts, Affirm and Visualize. Make an affirmation statement defining attributes you have or would like to have. This is my identity so what should I do next?Success log – acknowledging your success is empowering. People who struggle with mental toughness have three negative thoughts to every positive thought. The best athletes have the opposite, three positive thoughts to every one negative. Having athletes (or anyone else) tell you three positive things about what they did or how they played helps them have a “growth mindset” so that they feel successful and think about what they can do better next time, not what they did wrong.Path of Mastery. Work at something; work, work, fail, recover, reframe, get better at it, repeat.A “fixed mindset” says, I have all the ability I will ever have, so, if I fail, I am a failure. “Growth mindset” says, I can get better at anything I work at. So, if I fail, it highlights something I need to work on. Instead of fearing failure, embrace it, as it shows you what to work on next, to get better.Living by principles vs living by circumstance – Athletes are under pressure to perform and are often in front of spectators. They need emotional composure. Trisha’s athletes are asked to come up with 4 to 6 principles to live by that are non-negotiable. If emotions get high, they can rely on their principals to make sure they act appropriately. They would think “even though I feel this way, my principal says…” If they are living by circumstance, when something goes wrong, they may throw a water bottle or get mad.GATE - 4 main principles they want all their athletes to have regardless of circumstances.Grateful, Attitude, Treat others well, Give your best EffortLife doesn’t get easier, we get stronger – We don’t get stronger by playing the victim, we get weaker. If I believe life isn’t fair, I will stop trying. If I believe it is in my best interest, I will look for a solution to learn and grow. When we see hard things, not as against us, but as opportunities to grow, we are changing our mindset. Being open to learning and growing can create magical moments we might otherwise never have had.Fall in love with the process of becoming great, not the outcome. If you don’t enjoy the process you will shut down. Make good mistakes, not the same low confidence mistakes every time. If you aren’t making mistakes you aren’t growing.Trisha Kroll’s Recommended Reading List:http://www.mindofachampiontraining.com/pages/booklistTrisha’s virtual training opportunities:http://www.mindofachampiontraining.com/pages/oneononeOther Resources:www.mindofachampiontraining.comwww.healthaccountabilitycoach.comwww.facebook.com/houselifestyles

Trisha Kroll, and her husband Alan, own and run “The Difference Maker”, a faith and character based, non-profit organization. Their mission is to make a positive difference in the lives of athletes by training, equipping, and inspiring them, both in sports and life. The principles she follows to train her athletes can be applied to anyone, especially those striving to be fit and healthy.After playing division one volleyball at the University of Kansas and coaching for almost 20 years, Trisha knows that the mental part of the game is crucial to an athlete's success. It has become her passion to share with athletes what she wishes she would have known as a young competitor. She has learned from some of the best minds in the field of Sport Psychology, has done workshops throughout Colorado and has worked with teams and athletes in a variety of different sports. She is a Positive Performance Mindset Certification Coach and a Visualization Specialist.Whether you are an elite athlete or a stay-at-home-mom, the playing field is the same. It is the 6-inch space between your ears. To be the best version of yourself you need to not only train physically but mentally as well.Some key points from the interviewReframe failure - It’s not what happens but how you remember it. People tend to only see and remember the negative aspects of a game. They think they failed, so their fixed mindset means any growth is stunted. By pointing out the positive aspects that they are overlooking, you can help to reframe their thoughts. Having a growth mindset means exploring what went right over the whole game, as well as areas for growth. Anything that can be worked on can become better.Mistake rituals - Anticipate failure, plan for it and reframe it, producing growth.Looking at other people’s Facebook and Instagram feeds can give us unrealistic expectations of perfection. In reality we know there will be failures in every aspect of life. Failure is not bad. It shows us an area we need to work on. If we anticipate failure, we can plan for it, reframe it and learn from it.When you experience a failure, breathe, say your reset word, and do your reset motion. Our self-talk affects the actions we take afterwards. If we talk bad to our self, we will shut down. If we tell our self positive thoughts, we will bounce back with confidence and move forward.BRAVe pre-routine: Breath in, Reset, Breath out and Release negative thoughts, Affirm and Visualize. Make an affirmation statement defining attributes you have or would like to have. This is my identity so what should I do next?Success log – acknowledging your success is empowering. People who struggle with mental toughness have three negative thoughts to every positive thought. The best athletes have the opposite, three positive thoughts to every one negative. Having athletes (or anyone else) tell you three positive things about what they did or how they played helps them have a “growth mindset” so that they feel successful and think about what they can do better next time, not what they did wrong.Path of Mastery. Work at something; work, work, fail, recover, reframe, get better at it, repeat.A “fixed mindset” says, I have all the ability I will ever have, so, if I fail, I am a failure. “Growth mindset” says, I can get better at anything I work at. So, if I fail, it highlights something I need to work on. Instead of fearing failure, embrace it, as it shows you what to work on next, to get better.Living by principles vs living by circumstance – Athletes are under pressure to perform and are often in front of spectators. They need emotional composure. Trisha’s athletes are asked to come up with 4 to 6 principles to live by that are non-negotiable. If emotions get high, they can rely on their principals to make sure they act appropriately. They would think “even though I feel this way, my principal says…” If they are living by circumstance, when something goes wrong, they may throw a water bottle or get mad.GATE - 4 main principles they want all their athletes to have regardless of circumstances.Grateful, Attitude, Treat others well, Give your best EffortLife doesn’t get easier, we get stronger – We don’t get stronger by playing the victim, we get weaker. If I believe life isn’t fair, I will stop trying. If I believe it is in my best interest, I will look for a solution to learn and grow. When we see hard things, not as against us, but as opportunities to grow, we are changing our mindset. Being open to learning and growing can create magical moments we might otherwise never have had.Fall in love with the process of becoming great, not the outcome. If you don’t enjoy the process you will shut down. Make good mistakes, not the same low confidence mistakes every time. If you aren’t making mistakes you aren’t growing.Trisha Kroll’s Recommended Reading List:<a href="http://www.mindofachampiontraining.com/pages/booklist" rel="nofollow" target="_blank">http://www.mindofachampiontraining.com/pages/booklist</a>Trisha’s virtual training opportunities:<a href="http://www.mindofachampiontraining.com/pages/oneonone" rel="nofollow" target="_blank">http://www.mindofachampiontraining.com/pages/oneonone</a>Other Resources:<a href="http://www.mindofachampiontraining.com" rel="nofollow" target="_blank">www.mindofachampiontraining.com</a><a href="http://www.healthaccountabilitycoach.com" rel="nofollow" target="_blank">www.healthaccountabilitycoach.com</a><a href="http://www.facebook.com/houselifestyles" rel="nofollow" target="_blank">www.facebook.com/houselifestyles</a>

Episode 57: Mind Of A Champion with Trisha Kroll - Co-Owner/Director of Coaching and Mental Toughness

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