Month: April 2019

032: How to Manage Stress Eating with Niki Olsen

 

With everything you have going on in your life, it is inevitable that you are going to feel stressed from time to time. Today Niki Olsen, a Mental Health Therapist, comes on the podcast today to talk about stress eating. Niki has tangible takeaways that will teach you how to manage your emotions. She walks listeners through a mind-body-bridging exercise, helping them become more aware of their senses. I challenge you to take a listen and actually do the exercise with Niki and see what you learn about yourself and your thoughts.

 

Highlights:

  • You will never get rid of mind-body-disconnections; but you can learn how to manage them.
  • There will always be something that could be better in your life.
  • Understanding a concept is one thing, but actually applying it is what changes lives.
  • You know you are stressed when you feel
    • 1) Tension in your body
    •  2) Clutter in your mind.

Take Away:

Stress isn’t going away, but you can learn how to manage it in a way that is productive for you.

 

Show Notes

Connect with Niki, a Mind Body Bridging Consultant 

 

Click here to subscribe

Mind Body Bridging. Utah State University

 

Mind-Body Workbook for Stress: Effective Tools for Lifelong Stress Reduction and Crisis Management.

 

Mind-Body Workbook for Anxiety: Effective Tools for Overcoming Panic, Fear, and Worry.

 

Mind-Body Workbook for PTSD: A 10-Week Program for Healing After Trauma. 

 

Mind-Body Workbook for Addiction: Effective Tools for Substance-Abuse Recovery and

Relapse Prevention.

 

Mind-Body Workbook for Anger: Effective Tools for Anger Management and Conflict

Resolution.

031: 5 Most Common Macro Counting Mistakes

 

If you are feeling frustrated with macros, this episode is for you. Amber coaches you through some troubleshooting to help you understand where you are getting stuck and why. She will teach you how to move past the frustration and help you know what’s the next step.

Highlights:

  1. Not starting  (2:24)
  2. It’s not working (6:45)
  3. You say it’s not working so you quit (13:10)
  4. Sacrificing sustainable for optimal (23:10)
  5. Trying to do it ALL perfectly (26:30)

 

Take Away:

There is always a next step.

 

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030: How To Not Give Up When Progress Seems Slow with Susan Dangerfeild

If you are in the trenches of weight loss, and are struggling with seeing progress, this episode will speak deeply to you. Amber brings Susan Dangerfield on the podcast today. Suan went from not having any consistent healthy habits or moderation to becoming well versed in the fitness and nutrition world, and was able to transform her body.  She shares her story on the podcast today and gives advice to ladies who are in the thick of their weight loss journey. As you listening to Susan and Amber’s conversation, you will come away with a desire to keep going, to keep pushing for the things that you want, and keep reaching for your goals.

 

Highlights

  • It is normal to not see changes every week. You can’t be reactive to the scale
  • Fat loss is hard. It takes time.
  • It’s never too late to make an improvement in your life.
  • If you are only in it for fat loss, you won't’ be able to stay consistent. It's important to develop a love for exercising, a love for fueling your body, and a love for feeling well.
  • You can either play the victim, or you can get results. You can’t have both.
  • Monitor your progress. If you feel like nothing's changing make sure you are taking photos, measurements, and notice how your clothes fit.
  • The extra bites, likes, and tastes really add up and can be what prevent you from seeing progress.

Take away:

When you are feeling discouraged, quitting never helps

 

 

Better Than Before by Gretchen Rubin 

 

029: RANT: Macros and Intuitive Eating


Since intuitive eating has become a hot topic, many of you have been wondering how Amber feels about this movement. Today on the podcast, Amber opens up about her opinions of intuitive eating. She shares what she agrees with, as well as what she disagrees with, when it comes to eating intuitively. 

 

5 Things from Intuitive Eating I agree with:

  1. You can’t tell someone’s health by looking at them
  2. IE is an amazing place to be in your journey
  3. Pay attention to and respect your body
  4. Don’t use food as a buffer (Emotional eating is a real problem for a lot of women).
  5. Food shouldn’t be about guilt

5 Things I disagree

  1. You should never intentionally lose weight
  2. Honoring your hunger in a way that detaches yourself from higher thinking
  3. There is one way to find food freedom
  4. The whole notion of “Diet Culture”
  5. The solution to feeling restriction is to remove the restriction

 

Intuitive Eating: A Revolutionary Program that Works  

 

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028: Failure Doesn’t Exist


Today on the podcast Amber shares a unique way to look at failure. If you are someone who has experienced failure, this episode will be a game changer for you. After listening, you will never look at failure the same again. Amber will teach you how start creating the results you want in your life by reframing failure.

 

Takeaways:

Having a growth mindset is key to your progress.

Ask yourself the question, “What am I making this experience mean?”

You either get the result you wanted or the lesson you needed.

Look at failure as evidence that you are one step closer to your goal.

 

Mindset The New Psychology Of Success: How We Can Learn to Fulfill Our Potential

 

About Progress Episode 14