Wondering how you can have it all and do it all? Erika Biddix joins me to share her Aught Model of Success. Through some telling-on-ourselves stories and her years of hard-won experience, you'll learn how to grow your business, support your well-being and enjoy your life.
Want some unusual ways to amp-up your wellness at work? Here are just 3 of the 10 you'll hear in this fun episode. (By the way - ALL 10 have been shown to improve both your wellness and your team's productivity.)
Interesting choices like -- putting up pictures of nature (even the crazy photo from your last beach trip)
Serious steps like -- getting a support system outside of work
Funny things like -- asking job candidates if they have a favorite joke to share (yes, I know a company that does this)
Here is the episode I mentioned, on Sleep and Work .
Want to dive deeper into handling your workplace stress? Here are some great episodes for you.
Master Your Stress
Learn how summer is the perfect time to practice Intuitive Eating. In this episode, I bust 4 myths about eating healthy during the summer. Things like "It's hard to eat healthy on vacation" and "Summer temptations like homemade ice cream mean you are going to over-indulge." Once you challenge these myths, you'll actually find they are the reasons Intuitive Eating in the summer is EASY.
Head here for the video on How to Pack Healthy Food for Travel
In this summer's-coming episode, explore how mindful eating helps you enjoy your pool parties and picnics more. Plus ideas of how to tune into self-compassion and self-awareness to manage cravings and handle it when post-party thoughts are "Oh, I ate too much ice cream" or "I'm frustrated with Aunt So-and-So". You'll head to your summer parties better prepared for food pushers and food police. You'll relax and enjoy yourself more. And you'll eat better - including all of the summertime treats.
Here’s how to learn to eat with the Powerful Plate I mentioned.
Learning over the years what works and doesn't work to eat well and not overeat, I've been inspired by the impact of self-compassion. Self-compassion, as defined by researcher and author Kristin Neff, is mindfulness, self-kindness, and common humanity.
In this episode, you'll learn how self-compassion interplays with Intuitive Eating and a Powerful Plate. It will set you on the path to food freedom faster than anything else.
Here are the resources I mentioned in this episode -
https://www.thevireolife.com/podcast/2023/6/7/ep-41-is-short-meditation-better-the-results-are-in
For the Hunger Scale - check out this episode
https://www.thevireolife.com/podcast/2023/8/2/ep-49-honor-your-hunger-to-feed-your-soul
Here’s the Ten Percent Happier podcast
https://www.tenpercent.com/podcast
When was the last time you faced a difficult discussion with a co-worker?
Or found yourself in the middle of a complex conversation at home --
or simply deciding whose turn it is to clean the kitchen?
You can navigate these tough talks with calm and clarity.
I'm excited to introduce you to Nicole Dupuis, a seasoned Productivity + Leadership Coach. For years she's been helping people find clarity in communication.
In this week's podcast episode, I sat down with Nicole, to uncover the secrets to master difficult conversations. Here's a sneak peek of what we covered:
🔍 Getting clear on what's really going on during a tough talk.
💆♂️ Techniques to keep your stress levels low when faced with unexpected confrontations.
🌱 Recognizing if the conversation was actually constructive.
Your ability to handle these moments doesn't just affect your mood now; it shapes your relationships and your stress levels in the long run.
Whether you are facing major life stressors or just the day to day grind, you will stress less when you ask yourself the question you'll hear in this episode. Putting together the gratitude, movement, and microbiome (gut health) habits from the last episodes is easy - ok easier - when you ask yourself this question. Then, all working together, you will lower your stress.
Ever walked into a meeting feeling the weight of the world on your shoulders? I get it. But what if I told you that what you eat could change the game?
Imagine this: You're facing a challenging client issue, tensions are high, and your team's counting on you to lead the way. It's make-or-break time.
My question to you is not about what you should say to your team.
My question is "Are you eating in a way consistently that supports your brain to be calm and positive no matter what?"
In this episode:
The Power Foods: Discover the delicious ingredients that fuel your brain for calm, focus, and creativity.
Avoid the Gut Bombs: Say goodbye to the culprits sabotaging your gut-brain harmony.
Spice It Up: Get savvy with spices that lower inflammation so your gut can heal.
Here are the additional resources I mention:
Fat Facts for Optimal Nutrition
How to love drinking water to energize you
In this episode, jump into the fascinating world of your stress-gut-brain connection. Discover how stress impacts your gut and your brain ... and visa versa. Explore ground-breaking research on optimizing your gut microbiome. Learn 5 simple pleasures you can do right now that create a profound shift in your feel-good hormones and relaxation hormones.
A couple of nights ago I was having trouble falling asleep. Just as I started worrying "Oh, no. What if I lay here awake for hours?", I remembered a suggestion from my physician.
It's literally a life-changing strategy that helps your sleep, PLUS your relationships, lowers your stress, increases your joy and work satisfaction, and improves your brain health.
You ready for it?
It's gratitude.
In this episode learn the exciting research on how gratitude benefits your body and your brain. And, most important, discover 10 unique gratitude practices that you can test for yourself.
You want to practice gratitude, and the reason you may have struggled to do so is that you have not yet found a version that resonates with you. Look no further. You will discover it in this episode.
This fun episode is inspired by a client who started our conversation with "why is something so hard, that seems like it should be easy?!?" In this episode, you'll learn the mental shift she made so that new wellness habits actually are easy. You'll hear 10 real life examples, plus get a cool challenge for yourself.
How do you advocate for yourself in the healthcare and wellness world? What are tests you need to spot thyroid issues -- even tests your doctor might not automatically do? How can journaling help you manage medical or health issues? My guest this week, Angela Mazza, RN, helps you uncover these answers. She's both a nurse and a thyroid cancer survivor. Join in for this inspiring conversation.
The carb confusion is frustrating enough to make you want to open a gallon of ice cream and forget the whole thing. In this episode, learn what's really real about carbohydrates, how much you need, good-for-you sources of carbohydrate, the best way to enjoy "bad" carbs (spoiler alert: may there aren't bad carbs), and hear about the high sugar junk-food diet -- from a nutritionist who lost 27 pounds in 10 weeks eating junk food.
Here’s the Powerful Plate resource I mention -
https://www.thevireolife.com/blog/2017/2/22/a-powerful-plate
Fats are not just about calories. Healthy fats can protect your brain, your nerves, and create all kinds of helpful substances in the body. With them, you'll decrease inflammation, boost your brainpower, and decrease your risk of disease. However the wrong fats (or the right fats in the wrong amount) will damage your DNA, increase disease risk, and mess with your thinking ability. In this episode, learn what healthy fats are, how much you need, and where to find them. Also, discover how to identify bad fats and how to avoid them.
Cool things you'll learn about - Dr Bijoy John's formula for great sleep, nidra yoga, how sleep loss impacts your weight, the functions of the brain hurt that sleep deprivation, and women's hormones and sleep. It's a packed episode!
To find Dr. Bijoy John - head to Instagram dr.sleepfix and to your favorite bookseller for his new book Nobody's Sleeping.
Discover how to calculate your ideal protein intake. Plus how much protein is in your every day foods. Learn about the fantastic four amino acids for your muscle building and your brain health.
And most important, discover how to put all of this together using my Powerful Plate method to make it easy to get in plenty of protein. Head here for more details on a Powerful Plate.
In this episode learn how strength training impacts more than just your physique. Discover how it decreases inflammation, increases your metabolism, helps to manage your blood sugar, improve your sleep, and protect your brain, even decreasing dementia risk.
All of that just from lifting some dumbbells a few times a week. Here are the additional resources I mention.
https://www.thevireolife.com/podcast/2024/1/19/ep-74-muscle-in-minutes-a-busy-professionals-blueprint
https://www.thevireolife.com/podcast/2023/7/27/ep-48-get-stronger-starting-now
Let's play a little game of true or false. Do you need to jump into the High Intensity Interval Training class for a healthy heart? Is focusing on cardio the key to a strong heart? Is sitting all day worse for your heart than sleeping a lot? Think you've got the answers? Tune in the this episode to find out all the secrets to exercise and a healthy heart. Here’s the exercise at home resource I mention.
Exercises for Home
Picture this: You go out with a couple of friends over the weekend and have a ton of fun.
Then on Monday you're at your doc's office. You get a great report and your doc says "Whatever you're doing, keep it up."
Believe it or not, the two are related. In this episode you'll learn the research about how relationships impact your wellness and three creative tools I've found to help you grow and deepen your friendships. The goal may be fun ... the bonus is a healthy body.
Here are the resources I mention in the podcast -
https://www.werenotreallystrangers.com/
https://harveymackay.com/books/
https://www.letsroam.com/adventure_book/scratch_off_family_book
If you've been struggling to catch your zzz's, you're not alone. About 60 million people, just in the U.S., don't get enough sleep. Either because they stay up late, trying to cram in more activity -- or they go to bed, only to toss and turn.
I used to be one of them, too.
In this episode here's what you will discover ...
- Three easy tips to improve the quantity and quality of your sleep
- Why one bad night's sleep can lead to a streak of sleep-deprived days
- A simple microcommitment you can start TONIGHT for an instant sleep upgrade.
In this FREE guide learn how to:
· Stop the fad diet roller-coaster
· Exercise in your lifestyle
And Get Results that Last!
I'll make it easy for you. Just enter your info below and then check your inbox.
ViREO Life is a health and wellness practice, incorporating physical activity, exercise, nutrition, and behavior science services. The text, photos, video and other media presented in this site and the social media connected to this site are for information purposes only. None of the above information sources are intended as a substitute for professional medical advice. This information is not to be used to diagnose or treat a health problem without consulting a qualified health care professional. If you have any questions or concerns, please consult your health care provider.
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