EP 59: Spark Your Motivation with Short Term Fitness Goals

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Going full out on your goals is exciting!
You know what it feels like...  
The anticipation when you sense progress. The dopamine-reward when you achieve your result.

But what about when you're in a monotonous routine? 
There's no immediate thrill.
Like when you try to workout just because it's "good for you in the long-run". 

That doesn't feel motivating, does it?
What happens then?
You procrastinate your fitness with "I'll start next week."

I get it.
And I have a solution.

Ditch general fitness as your goal.
Dig into a short-term target.

In this new Real Wellness episode I recorded for you, we'll explore my clients' three most common "immediate-impact" goals AND how to prepare for them. 

Bonus Resources for you:
https://www.thevireolife.com/podcast/2023/7/11/ep-46-fitness-apps-are-they-friend-or-foe

https://www.thevireolife.com/podcast/2023/7/27/ep-48-get-stronger-starting-now

EP 58: My 10 Favorite Ways to Make Wellness Easier

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Ready to make meditation, movement, eating well, and great sleep EASIER? It is simple. I share my favorite 10 tips that I use personally and that I share with clients. These are battle-tested in the real world. They are proven over and over to make your wellness journey easy and fun.

Here are the resources I mentioned:

How to Eat Well When You Are Too Tired to Cook

Create An Environment to Build Better Habits

EP 57: Do This When A Habit Feels Hard - The Secret's in the Sand

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You want your wellness habits to feel easy. That's good. Sometimes though, switching habits can seem hard - which makes it "easy" to quit. On a recent beach trip, I experienced a life-changing lesson on how to handle it when your habits feel hard. This episode will shift how you think about "searching for easy street - when easy is just not available". Why? So you can keep going until you succeed.

EP 56: How Are You Protecting the Asset

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When you ponder, "What's my most valuable asset?" does your mind automatically drift to your home or business assets?  They are not your most valuable resources.

You spend time and resources securing your home and safeguarding business data, but do not forget the ONE priceless treasure — YOU!

YOU are your most valuable asset.

Ask yourself ... 

  • How are you investing in your body and mind?

  • What are you delegating so you create time for you?

  • Which tasks "don't have to be perfect" so you have energy to take care of you?

  • What's your personal security system for nurturing your physical and mental well-being?

EP 55: Your Stress Stopping Toolkit: 3 Essential Planning Techniques

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You've corralled the daily chaos, but you're still feeling overwhelmed.

You think, "It sounded do-able at the time," but now you're "over-committed".

Or you know you have several projects and people depending on you -- and you don't know where to focus first. Everything feels like it needs to be done right now.

Learn three easy essential planning techniques to get you free from stress.

EP 54: Three Mistakes People Make Trying to Get Out of Chaos

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Discover how stress impacts your health and Intuitive Eating. Learn the 3 mistakes people make when trying to get out of a stress-filled survival mode. Find your 3 ways to slave the chaos that's causing your stress.

The resources I mentioned:

http://www.thevireolife.com/podcast/2023/2/9/ep-24-move-from-chaos-to-calm-by-mastering-your-stress

http://www.thevireolife.com/podcast/2023/6/7/ep-41-is-short-meditation-better-the-results-are-in

http://www.thevireolife.com/podcast/2023/8/2/ep-49-honor-your-hunger-to-feed-your-soul

EP 53: Five Ways to Maximize the Pleasure of Your Meals

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Resources to help you get even more out of this episode:

http://www.thevireolife.com/podcast/2023/8/2/ep-49-honor-your-hunger-to-feed-your-soul

Alex - @frenchguycooking

https://www.youtube.com/@FrenchGuyCooking/about

You may eat more than your really want because you're chasing satisfaction with quantity instead of quality.

The ingredients, the variety, the spices, and the experience of your meal all add up to either give you pleasure - or leave you feeling bland and wanting more. In the form of "too much". So, check out these 5 ways to maximize your pleasure and elevate your eating experience.

EP 52: The Satisfaction Solution - A Key to Normal Eating

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It all started with a Taco Bell bean burrito. Seriously. When I saw a friend not eat the last bite of a burrito because he was satisfied I realized that normal eating was possible. And it hinged on satisfaction. In this episode learn the questions that will help you stop at satisfaction, what satisfaction really is, and why you eat past satisfaction. See you inside!

EP 50: Food Freedom - A Secret to Eating Healthy

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Discover why allowing yourself to eat what you really want leads to healthy eating. It's counter-intuitive - but it's real. Learn how putting rules around what you eat actually increases your cravings. And hear my story and friends' stories about how eating what we want helps us eat healthy.

Here’s Episode 30 to help you when what you want to eat is not available.

See you in the 7 Day Intuitive Eating Challenge!

EP 49: Honor Your Hunger to Feed Your Soul

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When you make yourself go hungry, you train your mind that your needs don't matter. That there is not enough. When you eat mindlessly or eat when you are not hungry, your train your brain that you can't handle discomfort. Learn how to listen to your hunger cues and honor them. It will give you a healthy body and a strong mind.

EP 48: Get Stronger. Starting Now.

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“Your only goal with strength training is to get tired.”

  • Learn why your workouts may not be giving you results.

  • Discover why your goal PLUS the amount of time you want to workout determines your workout style

  • Know the 7 foundation principles for any workout you do and how to progress your workouts safely

  • Decide what types of equipment is best for you

  • And - understand workout jargon

Want to fit in workouts to your busy life? Check out this workout video link.

EP 47: The Secret Tool to Wake Up Your Wellness Superpower

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Imagine finally being able to tap into your strengths, not a cookie-cutter program. Learn how to leverage your lifestyle - effortlessly. Say goodbye to getting tripped up by unexpected challenges. How? In this episode you'll discover how to use a powerful classic tool from business -- the SWOT analysis -- to succeed in your wellness. Use your Strengths, work around your Weaknesses, take advantage of your Opportunities, and overcome your Challenges. You deserve a wellness plan that revolves around YOU.

Here are the additional resources I mention.

Episode 22 How to Get the Support You Need

Episode 44 - Fending Off Food Pushers and Food Police

EP 46: Fitness Apps - Are they Friend or Foe

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Here’s the Data4All podcast Data in Nutrition episode I mention in this Real Wellness episode. You’ll discover some nutrition and wellness apps I recommend.

- Learn about the benefits and pitfalls of fitness apps
- Answer "Is my app tracking accurate?"
- Discover how they can disconnect you from your body's signals
(and what to do about it)
- Gain valuable insights on how to make the most out of fitness apps
- Find several helpful fitness apps I love that can transform your wellness journey.

EP 43: Summer Favorites that Are Amazing for Your Health Too

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Summer favorites that are full of flavor are also the superstars for your health. Who knew that juicy watermelon and crunchy cucumber are superfoods in their own right? In this episode discover my 3 favorite summer herbs, 6 favorite fruits and vegetables, and why these perfect-in-the-summer foods are perfect for you.

Bonus resource videos -

Tomatoes

Rosemary

Basil - There’s one point in the video where I mislabel holy basil and sweet basil. Watch for it.

Essential oils for energy

EP 42: Sweet Escape - The Links between Stress-Diets-and-Food

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How does stress and cortisol impact your craving for pasta, cookies, and other comfort food?

What does science say about whether dieting increases your cortisol?

Do certain foods help you handle stress?

Ultimately - What can you do in your life and food to lower your stress and enjoy your life?

http://www.thevireolife.com/blog/2018/4/18/5-herbs-for-stress-management

http://www.thevireolife.com/blog/2017/1/23/a-new-kind-of-stress-eatingthat-is-actually-beneficial

The DASH Diet to lower blood pressure

EP 41: Is Short Meditation Better? The Results Are In.

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Is it better to mediate daily, but short - or to meditate periodically, but long? After research and my own 6 month experiment, I'm ready to share the answers.

Here are the resources I mentioned:

Guided Meditation for Mindful Eating

http://www.thevireolife.com/podcast/2023/2/2/ep-23-two-powerful-mental-habits-to-feel-great

http://www.thevireolife.com/podcast/2022/12/30/ep-18-should-you-set-realistic-or-big-resolutions-to-succeed

EP 40: Crush Excuses - Overcome the 3 Biggest Roadblocks to Wellness

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Do you find yourself with zero time for wellness habits like working out, prepping healthy meals, or meditating? Life can get overwhelming (understatement, right?) - and it is easy to let your wellness slide.

  • Overcome the "too busy" morning

  • Conquer the "too tired at night" to prep for the next day

  • Experience wellness when you feel there's no time for it.