You can’t change what you don’t acknowledge. One of the widely accepted suggestions for changing habits is to do them slowly. Don’t make radical changes to what you’re currently doing – lean into – it so that you don’t create too much discomfort, get overwhelmed & quit. But far too often, we think we’re further along than we actually are, and in the process inadvertently bite off more than we can chew. Whenever we want to change a bad habit into a better one – what that requires is a certain level of paying attention – especially if the old habit is one that we do automatically. When we’re changing our behaviors, it’s easier for our brains to fall into the unconsciousness that automatically happens when we follow the habit loop. Changing our behavior requires paying attention and focus. So it’s super common if we default to old patterns that Read More . . .
Learn how to manage shades of gray in a world where only black & white exist. Lots of diets talk about completely eliminating certain foods from your diet. And these techniques work for a while – until they don’t. And when we really think about it, unless we have a food intolerance, do we really see ourselves wanting to give up entire food groups forever? No – of course not. So, how do we straddle the line between all or nothing to the very gray area of how to have some without diving into “too much?” Listen in on this episode and start the process of getting out of all or nothing thinking and establishing the self-trust that it takes to learn how to moderate for yourself. What you’ll Learn from this Episode How completely eliminating a habit is easier than doing it some of the time? Why learning how Read More . . .
The process of creating a habit takes more than 21 days & is way more complex than we think Whenever we want to create a new habit, we THINK that it’s just as easy as knowing what to do & doing it. In fact, there’s a myth out there that all we have to do to change our behavior is do the thing for 21 days & we’re fixed! LOL! Anyone who has tried to quit smoking, start exercising or decided that they’re going to quit junk food knows that the 21-day thing is a bunch of bunk. The truth is that creating new behaviors (or quitting established ones) is a lot more complex than we realize. In fact, there are 6 stages of change. AND we move through them fluidly. Not linearly – meaning that we will revert back to a previous stage or stages & that’s totally normal. Read More . . .
In a world where we’re connected more than ever, why do we feel more disconnected? We are more hyper-connected than ever. Yet, many of us report feeling lonelier than we did before we had social media & all these different ways we had to connect with each other. In this episode, you’ll learn the different aspects of belonging and connection – how they relate to trust, vulnerability, authenticity, and self. If you want more connections in your relationships, you won’t want to miss this episode. Emily Gough Bio: Emily Gough is a human connection & transformational coach, speaker, mental health advocate, and host of the top 200 Room to Grow™ podcasts. With years of coaching experience, connection & compassion as superpowers, and a tendency to bring a sense of humor to tough topics, Emily’s warm, genuine, down-to-earth, and direct approach encompasses the full mind/body and will give you the guidance, Read More . . .
Menopause is no joke. But there are things that you can do to manage your symptoms. Menopause is something that ½ of our population will go through, is going through, or has gone through that no one is talking about. And because we’re not talking about it, many of us feel like we need to ‘put up or shut up’ – that there isn’t a lot that we can do to manage the symptoms of our changing bodies. But there are lots of things that we can do to manage our symptoms: insomnia, night sweats or hot flashes, cravings, energy dips, brain fog, and that extra weight that magically appears around our mid-section. And it really doesn’t have to be difficult. Tune in to this episode to learn a few tips & techniques that you can use to manage your symptoms & feel like yourself again. What you’ll Learn from Read More . . .
Byline: What to do when other people offer their opinions about what you should do? It’s hard to avoid it – other people commenting on or having opinions about what we eat, our body, and/or what we should do. This can be an especially sensitive topic when we’re starting something new, and we want them to support us, but they’re not totally on board & have tons of questions that make it feel like they’re challenging us. We just want them to get on board. Why can’t they just support us? Right? People are always going to have opinions. It’s a given. I’ll bet YOU have lots of opinions. I know that I do. So, what do you do when the people around you are offering their unsolicited opinions about what you’re doing with your body? Tune in to this week’s podcast episode: Other People’s Opinions What you’ll Learn from Read More . . .
We all go through periods where we’re just not motivated to do the thing that we either want to do or that we think we should be doing. Something that was inspiring last week – that we couldn’t imagine not doing, suddenly, we have no desire to do it. What’s happening? Why don’t we want to do it? In this episode, we’ll explore why we don’t always feel motivated, but then more importantly, how do we get ourselves to do the things we want, and how do we become motivated again? What you’ll Learn from this Episode Why sometimes we don’t feel motivated to do what we said that we were going to do What some of the reasons are that we don’t feel motivated & how to manage each situation How to not depend on motivation to do the things we want. Listen to the Full Episode: Featured on Read More . . .
The Sandwich Generation: It’s a term used for folks in mid-life who are trying to fulfill the needs not only of their children, but also the growing needs of aging parents. Even if you’re not a caregiver now, the idea that caregiving could be in your future is an absolute responsibility. Jennifer Richey works with caregivers to help them manage all of the logistical and emotional demands that are unique to folks in this role, and has solutions for all the worries, problems, and questions that pop up. Jennifer has created an amazing tool to help us organize our own (or others) information. Things like passwords, bank accounts, insurance policies, and all those other aspects of our life that need to be tied up when we’re no longer around. So, whether you’re currently a caretaker, or you want to make caretaking easier for those who will eventually take care of Read More . . .
We are always making decisions. One of the roles that I serve my clients with is helping them to make decisions. See, we THINK that there’s a right decision and a wrong decision: Should I change jobs? Or not? Should we go to Florida for our vacation? Or California? Should I go to this movie? Or that one? Should I cut my hair? Or keep it the same? In a world where so much importance is put on us making the ‘right decision’ in regards to vaccines and choosing political leaders, it’s no doubt that so many of us suffer from analysis paralysis. We see this all the time when it comes to deciding which gym to join, which fitness class to go to, or which dietary guidelines to follow. We get so in the weeds of gathering information that it keeps us from taking action – which then ironically Read More . . .
This episode is sooooo gooood! I wanted to have Sarah on the show because as women, we’ve been socialized to believe that pleasure is bad – let alone S E X. When you look at the ways that certain products are marketed towards us, for example, foods are often sold as ‘guilty pleasures’ – which means that it’s off limits. And we know when something is forbidden, we want it more, and then instantly feel shame when we do get it. One of the topics that I address with my clients is the idea of diversifying joy – which presents itself when the only thing that we have to look forward to is food – and so we eat because we NEED joy and pleasure in our lives. So, by adding other pleasurable things, we can reduce our need to eat all the things. Yes, of course we talk about Read More . . .