Listen To Your Body Podcast

Steph Gaudreau: Best-Selling Author, Nutrition, Strength & Mindset Coach

The Listen to Your Body Podcast is all about helping women who lift weights get stronger, fuel themselves (without counting every bite of food), perform better in and out of the gym, and take up space. Strength coach, Nutritional Therapy Practitioner, and Certified Intuitive Eating Counselor, Steph Gaudreau shares how lifting weights is a catalyst for a more expansive life and how to challenge the status quo around nutrition and fitness. This weekly show brings you discussion about building strength without obsessing about food and exercise, lifting weights, food psychology, and more. You'll learn how to eat, train, recover, listen to your body, and step into your strength.

All Episodes

When you have a history of pain, injury, or hypermobility, it can be scary to introduce strength training into your routine. But strength training can help you improve your mobility, build strength, and move beyond a past injury. If you have fears about starting a strength training practice because of pain or hypermobility, this episode is here to tell you that you have nothing to fear. Key Takeaways If You Want To Use Strength Training to Improve Your Pain or Hypermobility, You Should: Start changing your mindset to believe your body is capable of doing more than you give it credit for Find a basic strength training program with low-to-medium reps to feel more in control Introduce strength training in a way that makes sense for your unique body and needs The Benefits of Strength Training Nikki Naab-Levy is a strength and nutrition coach who knows firsthand what it is like to live with chronic pain. Having been involved in multiple arenas in the fitness industry for the past 17 years, Nikki and her clients have used strength training to alleviate their pain and gain confidence, strength, and a sustainable mindset. How Strength Training Can Help Your Symptoms Even if you have a history of pain, injury, or hypermobility, it is completely possible and beneficial to use strength training as a way to create a sense of safety in your body through your nervous system.  If you think an activity will hurt, the likelihood of it hurting is far more significant; it is just how our brains are wired. But, when you equip yourself with the knowledge that Nikki shares to know how pain works and why it happens, you can design your strength training workouts in a way that benefits your body and mind. Getting Rid of the Fear Around Strength Training There is a lot of misinformation out there when it comes to strength training, especially for women. We are told not to lift anything heavy because we might hurt ourselves and are instead conditioned to believe that workouts ‘made for women’ are the only way to find the results we are looking for. This couldn’t be farther from the truth. Strength training, when done properly for your unique body’s needs, can not only help you manage your pain, injury, or hypermobility, but it can lead to a whole new way of understanding just how much your body can really do. Are you ready to harness the power of strength training so that you can relieve your pain, past injuries, or hypermobility? Share how this episode changes your perspective with me in the comments on the episode page. In This Episode The biggest benefits of strength training if you have a history of pain or injury (10:31) Clues that you are potentially hypermobile and how to gain clarity around your assessment (14:37) How to get started on your unique strength training journey if you have a history of injury (19:55) Dismissing the myths that women should not lift heavy things because they will get hurt (27:20) How to get clear on the goal of your exercise and see the results you want (32:44) Quotes “We tend to have a really narrow view of how to address things. And that narrow view tends to be what keeps us stuck in not feeling or getting better or being able to start or pursue something.” (8:51) “I think the first thing we need to start to understand and educate ourselves to reduce some of the fear is this understanding that pain is sort of an experience that is created by the nervous system as a way to get us to pay attention to something.” (12:32) “You do need a certain underlying level of being able to sense and feel your joints and control your ranges of motion or your stability.” (20:35) “What people need to realize is, it is actually that basic, and whatever weight you start with does not matter. It just needs to be heavy enough that it feels challenging, but not so heavy that you feel out of control with the weight. And typically, as women, we are much more capable and stronger than we realize we are.” (22:34) “You are not going to get that from starving the shit out of yourself and doing these workouts that make you tired. But they don’t make you stronger, they don’t give you more muscle, and they don’t make you better.” (33:34) Featured on the Show Join the Group Strength Nutrition Waitlist Here Nikki Naab-Levy Website Follow Nikki on Instagram Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Related Episodes LTYB 351: Strength Training Risk vs Benefit

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Nov 2

41 min 14 sec

You don't have to look very hard to see the ‘clean eating’ message all over social media and the internet. While I believe the intention of this movement isn't to create harm, it is problematic in so many more ways that people understand. Key Takeaways If You Want To Stop Making Low Energy Food Swaps, You Should: Put work into unlearning what you have been taught about food and fueling Stop making low energy food substitutions and start fueling for your activity level and volume Join the Group Strength Nutrition Program to explore the 4 Keys of Fueling Your Strength Why ‘Clean Eating’ May Not Be for You If you are an active person and are not fueling your body with the energy needed to complete your chosen activity, you are doing a disservice to your body.  Creating an energy deficit for yourself can happen easily when you are not giving your body the carbohydrates and fats it needs to perform at peak capacity. While nobody is saying that vegetables are bad, it takes more than just vegetables to fuel your body the way it requires. Figuring out the right combination of foods that work for you is the only way to fuel your body the way it should be fueled. Fuelling Your Body the Right Way By being mindful of the old habits that you are still engaging with, you can start to change your mindset and routine to eat in relation to the intensity and volume of your training.  The good news is there is a middle ground to develop awareness, a framework, best practices, and science-based information to fuel yourself for your activity in a way that does not consume your whole life. It doesn't need to be complicated; it just takes some learning and unlearning to see the results you have been looking for. Are you ready to stop counting calories and start eating in a way that is both healthy, but also non-restrictive? Share how you are working to fuel your body the right way for you with me in the comments on the episode page. In This Episode Examples of low energy food substitutions that you may be making without even realizing it (5:52) How ‘clean eating’ and other food trends could be disrupting your strength training (9:21) Why you need more than just vegetables when fueling your activity levels and energy (14:30) Learn my personal story with fueling in relation to my intensity and volume of training (19:05) What to do if you are ready to walk away from macro counting (25:43) Quotes “This is a very common issue that is facing people who are active and working out and lifting weights and challenging themselves and asking their bodies to do fun and hard things. And it really has to do with an element of fueling and energy intake that not a lot of people talk about or are aware of.” (2:49) “You don't intend to do these low energy substitutions or really low carb substitutions, but it is kind of a holdover from your old habits and ways of looking at food.” (11:31) “Vegetables are not bad, vegetables are amazing. Fibre, nutrients, vitamins, minerals, delicious! But they are usually much lower in energy.” (16:40) “I went on to be on a team at CrossFit Regionals in 2013 and really had one of what I would consider the Top 5 athletic performances of my life; it was amazing. It was such night and day contrast from where I had been just a few months earlier because I really started to eat enough, and I didn't go out and count every single thing I was eating.” (24:38) “I want you to experience how amazing it feels, how powerful and strong and badass you feel when you are properly fueled up and recovered, and you can go out there and do hard things.” (30:26) Featured on the Show Join the Group Strength Nutrition Unlocked Program Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Related Episodes LTYB 352: Energy Flux and Fueling for Athletes with Jamie Scott LTYB 353: Fueling Best Practices for Active People with Jamie Scott LTYB 350: Are You Eating Enough? Low Energy Availability in Sport

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Oct 26

32 min 15 sec

When a woman has a child, society forces immediate pressure on her to get her ‘pre-baby body back’. These conversations can be difficult to navigate, and it takes some adapting to learn how to embrace your new body and a new phase of life. If you are struggling to understand how to welcome strength into your life as a new mom, this is the episode for you. Key Takeaways If You Want To Have A More Body Neutral Approach to Movement, You Should: Create a habit of unfollowing people on social media that do not align with your goals or make you feel bad about yourself Remember who you are outside of your identity as a mother or someone who looks a certain way Find movement patterns that work for your new body and phase of life while addressing your unique symptoms  Movement and Mindset for Mothers Dara Bergeron is a veteran trainer and movement educator specializing in body-neutral movement and mindset for mothers. Through her coaching and online programs, Dara teaches women how to weed diet culture from their movement ethic and parent themselves around exercise, focusing on functional strength, mobility, and core & pelvic floor awareness. Taking Back Your Worth For many women, giving birth is the first time they feel their physical appearance compromises their value. Who can blame them when the patriarchy and society place a premium on your ability to procreate and how you look. Dara is on a mission to disrupt this mentality and help moms focus on bringing back parts of their identity that have nothing to do with either of those things. By reconnecting with other parts of your identity and discovering who you are outside of motherhood, the importance of your appearance begins to shrink, and in turn, you can stop wishing you had a different body and start enjoying the one you have. Mom Bod Love Being a mom requires a lot of physical labor. Mom bods have to be ready at a moment’s notice to jump into action when needed. This is why it is so important to use movement and strength training exercises to prepare yourself and avoid injury.  You don’t have to spend hours at the gym to achieve this either. All it takes is understanding how and why your movements matter and finding a set of exercises that work for you, your pelvic floor, and your symptoms. By creating movement patterns that work for your schedule and your new body, you can include a more well-rounded version of fitness in your life and get back to doing what you love most. Are you ready to embrace your mom bod? Share which of Dara’s tips you are going to try with me in the comments on the episode page. In This Episode How to navigate the minefield that women and new parents are told about their bodies (8:32) Dara’s response to those who are desperate to get their ‘pre-baby body back’ (13:23) Comparing ‘dad bods’ and ‘mom bods’ and how to find ‘mom bod love’ (18:41) The three core pillars of mobility, pelvic floor connection, and full-body strength (22:40) Tips for integrating compound movements during your home workouts (33:54) Quotes “I just decided that I wasn’t okay being on the side of the line that was encouraging bounce-back culture and postpartum fat loss and that sort of thing. So I began shifting my own focus and my own fitness and how I worked with clients to a more body neutral approach.”  (6:39) “There is so much more to us than just that we can procreate and that we look a certain way.” (17:02) “There is some real physical labor that a ‘mom bod’ has to be prepared to do, and it doesn’t always come up at a time when we are prepared or thinking about it. So my belief is when we are engaging in smart strength and mobility and core and pelvic floor connection work, then we are going to be prepared for those things. And it also allows us to be better parents and more active and confident parents.” (21:02) “It can feel a little weird to think about treating that area with a professional or working with a coach on that area, but as with all aspects of your health and your body, it’s not just about the pelvic floor.” (29:13) “The sensation of connection to the pelvic floor is feasible for everyone. And dealing with symptoms is feasible for everyone. It’s just about how you create the routine for you and the patterns and cues for you that help you feel confident.” (32:19) Featured on the Show Join the Group Strength Nutrition Unlocked Waitlist Here Dana Bergeron Website Belly Bootcamp Website Mama Reset Website Follow Dana on Instagram | Twitter | YouTube | Pinterest Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Related Episodes LTYB 334: How Strong Women Can Lift Eachother Up with Molly Galbraith LTYB 262: How To See The Value Outside Your Body & Overcome Self-Doubt with Summer Innanen

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Oct 19

43 min 45 sec

How likely are you to try something completely new when it comes to movement? Trying something new can be scary, but the benefits you get from incorporating movement into your daily routine and trying new things may surprise you. Key Takeaways If You Are Ready To Start Moving More, You Should: Look around you to see what new movement practices you could try Build resilience and confidence by trying new things at least twice Create movement rituals to become more connected to your body Finding Your Purpose Through Movement Nicole Tsong, bestselling author of 24 Ways to Move More and America’s Work-LIfe Balance coach, helps high-achievers use movement to connect to themselves and their purpose. The founder of Nicole Tsong Coaching, she reached hundreds of thousands of readers as the former Fit for Life columnist for The Seattle Times. She is the creator of the Clear Calling Method, which helps women create true work/life balance to discover their calling. She is an award-winning journalist and, for three years, taught yoga at the White House Easter Egg Roll during the Obama administration. She has been featured on New Day NW on KING-5 TV in Seattle, in The Seattle Times, and reached thousands of people as a speaker with the Seattle Public Library, Elliott Bay Bookstore, and King County Library System. Today she is here to tell us about the 300+ activities that she has tried and explore why we should all be trying new things when it comes to movement. Becoming Okay With Being Bad Nicole has had many different careers that brought her to the place she is in today. From journalist to yoga instructor to coach, Nicole uses movement to help herself and others understand their purpose. Your body was designed to move, but we live in a culture that tells us it is hard and needs to be forced. While Nicole has always loved movement, her assignment to try a new movement activity resulted in trying over 300+ practices, showing her how strong she is both physically and mentally. The Power Waits Outside Your Comfort Zone From tap dancing to climbing trees, the resilience Nicole found through movement brings a unique perspective to the world of fitness. Trying new things can help you connect to your body and give you the confidence to try new things.  Nicole is a testament to the energy and creativity that comes from putting yourself out of your comfort zone and integrating movement into your life, not just your time at the gym. Don’t be afraid to try something new, even if you may be bad at it. The second time around, you will already be better. Are you ready to step outside your comfort zone and experience new forms of movement? Share what activity you have always wanted to try but were too scared to, with me in the comments section of the episode page. In This Episode Addressing the fears and uncertainty that come with making big changes in your life (4:21) Explore what it is like to write about health and fitness professionally (11:42) How to start trying new things, even if you might be bad or uncomfortable with them at first (17:17) Some of Nicole’s favorite activities that she was most surprised by (24:02) Why strength training and Olympic weight lifting has stuck in Nicole’s routine (28:43) Quotes “I also knew that if I didn't do it, there would be an even greater cost.” (6:40) “We came up with the idea of trying new things every week. And I thought, ‘how am I going to get through a year? This is a lot.’. And I ended up doing it for six years and trying 300+ activities by the end of the column.” (12:22) “That’s really what the book is about, 24 Ways To Move More, is really to inspire people to see movement as a joyful and fun thing versus a weight or a burden or something you have to do.” (14:09) “You can ask for help. And help is actually really important, but we are trained to not ask for help.” (22:15) “Movement helps you get out of that mental space and back into grounding so that you can then feel like yourself again. And then you can actually talk about clarity and purpose and really doing the kind of work you are passionate about in your life, serving your family in a bigger way, and reconnecting inward as best as you can.” (33:00) Featured on the Show Join the Group Strength Nutrition Unlocked Waitlist Here 24 Ways to Move More: Monthly Inspiration for Health and Movement by Nicole Tsong 3 Ways Movement Helps You Discover Your Calling Download Follow Nicole on Instagram Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Related Episodes LTYB 303: Stop Earning and Burning Your Food Through Movement (Intuitive Eating Principle 9)

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Oct 12

38 min 40 sec

Sleep can be a touchy subject. While everyone needs sleep in order to function properly, it is especially important for those of us who are more physically active. Not only does sleep help in the recovery process, but it also has many additional benefits. If you want to get more restful sleep, this episode is filled with tips so that you can get the best sleep possible for both your mind and your muscle health. Key Takeaways If You Want To Get More Restful Sleep, You Should: Avoid alcohol and caffeine before you go to bed Improve your sleep hygiene habits and bedtime routine Look at your sleep situation objectively Revenge Bedtime Procrastination Have you ever found yourself staying up late just because you know you can? This is called revenge bedtime procrastination, and it happens to the best of us. Even though we know that we need to get more sleep, we use this late-night time as an escape or act of freedom, but it is actually doing our bodies more harm than good. By understanding the things that are underlying your revenge bed procrastination, you can make changes in your daily life, bedtime routine, and sleep hygiene to give your body the proper amount of sleep needed. The Importance of Sleep So, why is sleep so important? Sleep not only helps with our mental function and energy levels but also plays a huge role in our muscle recovery as active individuals.  Your body needs a proper amount of sleep to operate properly, both mentally and physically, which is why it is so important to prioritize your sleep routine. While everyone's schedules are different, I have found 5 of the best ways for anyone to get better sleep and am sharing them with you today. Who do you know who could benefit from my top 5 sleep tips? Share this episode with them and tag me in the comments section of the episode page. In This Episode Why revenge bedtime procrastination is a problem (4:30) The benefits of sleep for athletic people and recovery (8:17) 5 tips for getting the restful sleep that you need (10:19) Changes that you can make in your life to get better sleep (18:18) My absolute favorite sleep hack that I use quite frequently (22:05) Quotes “Sometimes when you get used to sleep deprivation, you kind of  learn to manage, and sometimes you forget how good it feels to be properly rested.” (6:57) “We need sleep no matter if we are exercising or not. But if you are someone who is highly physically active, then sleep is part of your recovery strategy.” (9:52) “No matter what you decide, you get to choose your routine. It could include so many different things.” (16:55) “What, if anything, in your schedule, is within your power to make a change about?” (18:46) “We talked about revenge bedtime procrastination, what is and why it happens. We made a connection to recovery and training and why if you are someone who is working out, etc., it's really important that you make sleep part of your recovery strategy.” (25:09) Featured on the Show Join the Group Strength Nutrition Program Here Save $30 with Whoop Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Related Episodes LTYB 342: Fitness Trackers and Listening to Your Body HTK 248: Blocking Blue Light For Better Sleep HTK 220: 13 Tips for Better Sleep

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Oct 5

27 min 45 sec

Jamie Scott is regularly eating 3000 calories a day and is getting leaner. How is this possible? Find out on Part 2 of this awesome series, where we discuss the best fueling practices for active people, the harmful side effects of fasting, and dive deep into the knowledge you need to know to fuel your body correctly and sufficiently. Key Takeaways If You Want To Start Fueling For Your Activity Level, You Should: Work with a coach to understand the information overload and decipher what is right for your body Figure out the appropriate amount of grams per kilogram that your body needs due to your activity level Notice if you are feeling shitty, give yourself fuel, and see how your body reacts Bring your body back to balance by reintroducing food Understanding the ‘Why’ Behind Fueling Jamie Scott is a New Zealand Registered Nutritionist, holding post-graduate qualifications in both Nutrition Medicine and Sport & Exercise Medicine, as well as undergraduate degrees in both Nutrition Science and Physical Education, and a Level-1 Mountain Bike Skills coach (PMBIA). Jamie loves helping people navigate the complexity and confusion surrounding everyday health and performance advice and helps them focus on the essential elements of nutrition to increase their capacity and energy for life. Sorting Through the Information Overload When you improve your energy processes, all of your body's functionings start to improve with it. You can still be in a calorie deficit, but by introducing a bigger energy flux throughout your system, you can do more and get more nutrients out of your day.  By understanding the systems needed and keeping it simple, sequenced, and strategic, you can grasp the role of macronutrients and why it is important on a physiological level. Jamie believes there is a lack of understanding of human biology in our modern world, and it's only by assessing the information that is out there that you can truly comprehend what your body needs. Eat More, Not Less There is a lot of relevant and not-so-relevant information out there. This is why Jamie takes a practical approach in explaining the ‘whys’ behind fueling your body more and not less. Your body's need for energy will eventually override your willpower. This is what causes binges and irregular appetites.  We come from a culture where women are told they shouldn’t eat very much, and this just isn't true. By fueling your body properly and consistently, you will notice the difference in how you feel and how you perform. While it's not an overnight magic pill, it will have a huge impact on your energy, ability, and overall health. What was your favorite knowledge bomb that Jamie dropped on us today? Share your thoughts about fueling as an active person with me in the comments on the episode page. In This Episode What to expect if you start to go out of your way to eat more food (1:55) How to let go of your fears around eating more (6:22) The importance of systems when implementing a nutrition plan (22:22) Why fasting could actually be doing your body more harm than good (31:57) Early signs to watch out for that signal you are not fueling your body properly (40:04) Quotes “You can repair muscle and bone tissue; you can keep your ovaries switched on and keep your menstrual cycle running, brain fog disappears, you are more emotionally stable. You get all the benefits out of each reward, and you are pushing more fuel through the system.” (4:02) “Wrapped around all of that is ongoing support and assurance. And that is probably the biggest part of my ongoing coaching role, is just to kind of pat people on the back and let them know that it will be alright, and this is normal, keep going, stick with it and trust the process.” (12:52) “I think sometimes a lot of people who work with a nutritionist or a nutrition coach think that they are just going to get a plan, effectively a schedule of here is the food I want you to eat and here is when I want you to eat it. And sure, that can be part of it, but if you don’t have the structures and the environment around you to prep those meals and eat those meals, it doesn’t matter what the schedule says.” (22:23) “Anyone who is on social media and sees anyone promoting daytime fasting that starts from the time someone wakes up, that is a red flag for that person straight away.” (35:46) “We can list all of these positives; we can talk about this until we are blue in the face, we can discuss all the historical and sociological sides of it. The problem is we focus on weight. That's what you get drawn back to.” (46:21) Featured on the Show Join the Group Strength Nutrition Program Here ATHLETICA Website Follow Jamie on Instagram Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Related Episodes LTYB 352: Energy Flux and Fueling for Athletes with Jamie Scott LTYB 350: Are You Eating Enough? Low Energy Availability in Sport HTK S2E4: Meatsuit with Jamie Scott

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Sep 28

53 min 22 sec

Your body needs a certain amount of energy just to function, let alone exert energy. If you are an endurance or strength athlete, a recreational exerciser, or you are a competitive weekend warrior, there is something for everyone to learn about fueling your body and making sure your body has enough energy to perform at its best. Key Takeaways If You Are Ready To Fuel Your Body Properly, You Should: Get real with yourself about how much your body needs to feel good and thrive on days with and without exercise Take the time to prep and plan how to adequately fuel yourself that will work for your life Fueling Your Body With Jamie Scott Jamie Scott is a New Zealand Registered Nutritionist, holding post-graduate qualifications in both Nutrition Medicine and Sport & Exercise Medicine, as well as undergraduate degrees in both Nutrition Science and Physical Education, and a Level-1 Mountain Bike Skills coach (PMBIA). Over the past 25 years, Jamie’s career has spanned a number of roles in the ‘health & fitness industry'. He is passionate about helping others learn how to fuel their bodies in a way that supports performance and total body health. You Are An Athlete Jamie has been in the industry for over 25 years, so he knows what he is talking about. He has seen the consequences of low energy availability and is here to explain why successful athletes fuel themselves more, not less, and what you can learn from that.  You may not think you are an ‘athlete’, but the truth is that most of us who are moving regularly, whether you are an endurance or strength athlete, a recreational exerciser, or you are a competitive weekend warrior, you fit the bill. The products and training regimens available to the masses definitely qualify for an elite status, which is why it's so important to fuel your body right. What Is Energy Flux? Your body requires energy just to simply exist. If you do not fuel your body with enough energy to power your system, your body is forced to effectively take things offline. This means that your brain function, energy levels, gut function, immune system, and menstrual cycle can be affected if you are not giving your system the energy it needs to survive, let alone engage in exercise-based activities.  Your energy intake directly impacts your energy expenditure, and there is a good chance you are not intaking enough. Everything requires energy, which is why it is important to figure out this information and implement the knowledge you learn to avoid dysfunction in the future. Are you excited to hear Part 2? Share what you are looking forward to hearing more about with me in the comments section of the episode page. In This Episode The role of social media culture, coaching, funding, and education when it comes to fueling your body and your sport (17:29) Defining what an athlete is and the degree of activity that qualifies you to be concerned with your fueling (23:24) How to find the time and space to eat the amount that your body and activity level needs (28:33) What low energy availability really means and how it may impact you on a practical level (31:55) Why diets that limit your caloric intake are not doing you any favors, regardless of how much you move (42:02) Quotes “In a nutshell, people are just not eating enough for what they want to do, and that’s becoming more prevalent, and I think the outcomes of that, I get the impression that they are getting worse.” (15:22) “In this information age, there is very little that gets held back. In terms of the big central pillar stuff. Which then means that your average ‘weekend warrior’ is looking at these elites and going, ‘well, I’m going to get myself a nutritionist, and I am going to get myself a coach’.” (25:30) “Our energy availability is the equivalent of the charge that’s left on your phone.” (32:36) “You don't just need energy for skeletal muscle contraction. Whether you are walking, lifting, riding a bike, running, jumping, or climbing trees. Your brain requires energy; your gut requires energy, your immune system requires energy, your growth and repair require energy. There is not a system in your body, not a single cell in your body, that does not require energy to go about these processes.” (34:15) “This is becoming such a real problem in terms of the culture and normality around these low energy diets and this misunderstanding of what it actually takes to fuel a body at rest, let alone adding additional exercise on top of that.” (41:55) Featured on the Show Join the Group Strength Nutrition Program Here ATHLETICA Website Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Related Episodes LTYB 350: Are You Eating Enough? Low Energy Availability in Sport LTYB 340:  Improve Your Fitness Over 40 with Robin Legat HTK S2E4: Meatsuit with Jamie Scott

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Sep 21

51 min 33 sec

So often, women who want to get stronger or start lifting weights are told to ‘be careful’ and make sure they don't hurt themselves. While there is always an inherent risk when engaging with any activity, the benefits far outweigh the risk when it comes to strength training. Key Takeaways If you are ready to stop letting society tell you what activity is acceptable for women, you should: Educate yourself and others on the amazing benefits of strength training Stop listening to the haters and stand confident in your bodies ability Use strength training as a way to get better at your chosen activity Stop Listening to the Unsolicited Advice Thinking that strength training is ‘scary’ or ‘dangerous’ is unfairly reinforced by society. The unsolicited opinions and advice that women receive are just one of the multiple barriers women face when starting a strength training practice.  Strength training does not have to be the scary activity that we have been told it is. Instead, it can be a way to improve at your chosen activity, level up your overall health, and give you the confidence you have been searching for. The Benefits of Strength Training While the system is set up to perpetuate this idea of women getting hurt when they try and get stronger, it couldn't be further from the truth. Strength training helps you avoid injury, prevent age-related muscle loss, improve bone density, and so much more. If you are an active person, strength training 2-3 times a week can help you excel in your chosen sport. Statistics show that weight training sports have relatively low injury compared to common team sports and can actually help prevent injury.  If you are looking for validation that you don't have to be afraid of strength training, this is the episode for you. Are you ready to stop letting society tell you what sports are ‘safe’ or acceptable for women? Share what you love most about strength training with me in the comments section of the episode page. In This Episode Addressing some of the warnings you may hear about lifting weights (4:15) Why women are discouraged from picking up weights or doing muscle-strengthening activities (8:41) Why you should work closely with someone to learn how to use equipment in the gym correctly (12:30) How weight training sports compare to common team sports when it comes to the risk of injury (17:07) How strength training helped me improve at my chosen activity (20:24) Quotes “Every time I talk about this, women share their stories over and over and over again about people who chime in with their unsolicited advice and warnings.” (3:20) “There will always be an inherent risk. However, the benefits far outweigh the risk of lifting weights.” (10:21) “I think what’s particularly challenging for me in this scenario, and other women who have been warned off of lifting weights is that a lot of adults participate in team sports, whether it is intramural or interleague or whatever it is… where people get hurt all the time.” (15:38) “The interesting thing here is when we are talking about strength training as a means to help prevent injury in other sports, rarely does it get the spotlight that it deserves.” (18:51) “When we consider the benefits, the benefits are far, far outweighed by the potential costs.” (26:27) Featured on the Show Join the Group Strength Nutrition Program Here Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Related Episodes LTYB 331: Strength Training & Your Relationship To Exercise LTYB 340: Are You Lifting Heavy Enough (and Other Common Strength Training Questions)  

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Sep 14

28 min 2 sec

I am sure you have heard or seen the common rhetoric of ‘eat less, move more’ online. While this perspective may be well-meaning, it is frequently misused and can have some dangerous consequences. When you are training hard, wanting to improve your performance, and ultimately feel better, it takes the right amount of fuel to achieve those results.   Key Takeaways If You Want To Make Sure You Are Eating Enough, You Should: Start unlearning the dialogue that eating less and moving more will give you results Eat enough relative to your activity level, even if you are not an ‘athlete’ Use activities such as strength training to shift your mindset and improve your confidence   Proper Fuelling Is Not Just for the Olympics Recently the Tokyo Olympics have been in the spotlight as women athletes are reporting better performance due to increased food intake. This is not a coincidence, as these athletes need fuel to perform better. But, this is not just limited to the elite level of athletes that compete in the Olympics.  Anyone active needs to get enough energy through food to help them gain muscle, improve insulin resistance, create confidence, and ultimately feel and perform better.   Feel Like a Badass Relative Energy Deficiency in Sport, or RED-S, can have a huge impact on your endurance, strength, risk of injury, and much more. While the awareness around low energy availability is increasing, we need to keep having the conversation and shift our mindsets away from the ‘smaller is better’ mentality.  By approaching your strength training, and nutrition intake as a way to make you thrive, instead of just a laundry list of things to avoid, you can gain confidence and feel like the badass you know you are. Properly fueling yourself is the only way to improve your performance and start seeing the results you are looking for. Are you ready to experience the magic that comes from feeding yourself enough? Share your thoughts with me in the comments section of the episode page.   In This Episode How the Tokyo Olympics brought light to the connection between nutrition and performance (4:14) Why you should care about how you fuel yourself even if you are not an elite athlete (9:21) Issues that can arise if people are not eating enough food or are in RED-S territory (11:53) The many benefits of getting stronger and fueling to support your body (21:10) How strength training can help you gain confidence and feel like a badass (26:18)   Quotes “For women, there is such a pressure and prize placed on leanness and smallness and getting rid of that extra couple percentage of body fat and optimizing those things to the detriment of performance and honestly health.” (6:45) “Here we are, it’s 2021, and we have some women performing at the highest, highest levels. And even they are susceptible to a lot of the junk they have learned or the fact that they have not had a lot of guidance to what it really takes to fuel for something of that level.”  (9:19) “Hey, you know what’s going to happen if you eat more food? You are going to feel better, you’re going to have more energy, you’ll be able to train harder, recover better, and perform better!” (14:35) “Looking back in hindsight, I have learned so much about what it takes to really fuel to perform well and to be healthy.” (19:36) “I want you to think about fueling to support your body as really allowing you to expand, to be able to do more, to be able to challenge yourself if that is what you love. And to do it in a way that is supporting your health at the same time.” (21:23)   Featured on the Show Join the Group Strength Nutrition Program Here Sports Science Is Changing How Female Athletes Train. It Could Help You, Too Article Join the Private Coaching Waitlist Here Steph Gaudreau Website Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative   Related Episodes LTYB 348: Improve Your Fitness Over 40 with Robin Legat LTYB 331: Strength Training & Your Relationship to Exercise  

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Sep 7

31 min 41 sec

If you struggle to feel motivated when going to the gym, feel sluggish, uninspired, or lack energy, and you aren't sure why, your nutrition might be to blame. I repeatedly see three major things when it comes to women who have an active lifestyle but aren't feeling as good as they expected. As Professor McGonagall from Harry Potter would say, when something happens, it's always these three. Key Takeaways Three Things To Watch Out For Nutrition Wise When You Are Training Hard Are: Being too low carb  Skipping meals Only eating when you feel hungry Learning and Unlearning If you are engaging with medium or high-intensity activity, your body needs fuel and energy throughout the day. This means eating regularly, fueling yourself with the right types of foods, and listening to your body's hunger signals.  We have been taught that carbs are the enemy and that skipping meals is okay if you don't feel hungry, which is just not the case. While these ‘rules’ may be well-intentioned, they are problematic and require a lot of learning and unlearning in this space. The Three Things Standing in the Way of Your Results The truth is, if you don’t take in enough energy, you will feel like shit. We need to use a combination of listening to our bodies but also logic to nourish ourselves and, in turn, see the results we are hoping for at the gym.  If you are lifting weights and want to get stronger and build muscle, you have to have a strong base of nutrition. Carbs, regular meals, and eating to fuel your body are essential to helping you get the results you want in your muscle gain and also your energy levels. Are you ready to embrace nutrition in order to improve your overall game? Share what goal you are working towards with me in the comments on the episode page. In This Episode Some common problems that women who lift weights run into in terms of nutrition (4:10) Why being too low carb could actually be hurting your results in the gym (6:01) How to stop skipping meals for better overall health (13:30) The role of the Tokyo Olympics when recognizing pre-menopausal women athletes (17:35) Tips for avoiding the trap of only eating when you are hungry (21:20) Quotes “Dame Maggie Smith playing Professor McGonagall, and she says to Hermionie and Ron and Harry, ‘why is it that when something happens, it is always you three?’. It kind of brought up this sort of comical reel that I made but with a really serious message behind it.” (5:37) “I’ve been in and around the strength training community for now over a decade. I have, myself, been lifting for over a decade and been coaching for many years now. And I see this happening with monotonous regularity. So, is it happening to everybody? Probably not. Is it happening to a big chunk of folks? From my experience, it is.” (8:17) “I think what we are seeing is a lot of things converging at one time. Obviously, there is the recognition now and the desire to say hey, pre-menopausal women haven't been represented super well in a lot of this research.” (18:03) “You don't have to be an elite athlete to have this challenge, and skipping meals sometimes, oftentimes, makes it more difficult to get in the amount of energy, and other things like protein, that someone who is lifting weights and interested in building muscle tissue really needs to provide in their daily intake in order to make that stuff happen.” (20:36) “Does your body have fail-safes? Of course! Your body is miraculous and wonderful and has all sorts of clever ways to do things like access stored energy and this and that. But when this becomes a pattern over time, especially if you do have access to food, this is something to consider turning your attention toward.” (25:29) Featured on the Show Join the Group Strength Nutrition Program Here Join the Private Coaching Waitlist Here Steph Gaudreau Website Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Related Episodes LTYB 282: Anti-Diet versus Functional Nutrition with Michelle Shapiro LTYB 332: 3 Mistakes Keeping You From Getting Stronger In The Gym LTYB 334: How Strong Women Can Lift Eachother Up with Molly Galbraith  

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Aug 31

30 min 42 sec

How many times have you told yourself you’re too old or it’s too late to get started on something? The idea of starting a new athletic pursuit after 40 seems impossible to many people, but there are so many people out there proving every day that it can be reality. Key Takeaways If You Are Ready to Explore Your Athletic Potential, You Should: Redefine what athlete means to you Stop waiting to become perfect or elite Get out of your comfort zone  Focus on activities that light you up inside Live Agelessly With Robin Legat One of those people is Robin Legat, a badass obstacle racer who helps women over 40 explore their athletic potential, gain confidence, and overcome life's obstacles. Robin is passionate about helping women live agelessly by sharing her wisdom and preparing women to run their best obstacle race. She believes that exploring your athletic potential at every age can help everyone expand their lives. What Is an Athlete? To Robin, being an athlete means having a body that is moved with intention and is tested from time to time. That's it! You do not need to be perfect or elite to get started. Once you can find an activity that you enjoy, the fire you get from that feeling will continue to motivate you.  Being able to accomplish something that you never thought you would be able to do can give you joy that affects more than just your fitness but really impacts your whole life. You just have to be willing to show up at the start line. You Don’t Need to Be Perfect, You Just Need to Show Up When you gain the confidence to put yourself out there and participate in an experience, you can still feel your ‘superhero’ moment even if you don't do it perfectly. While your preferences of which activities you engage with may shift throughout the different seasons in your life, the positive benefits you can get from pushing yourself out of your comfort zone can be life-changing.  By redefining the rewards and benefits that come from taking on challenges, you can gain the confidence to overcome life's obstacles and explore your athletic potential at any age. Are you ready to run your first obstacle course race after listening to this episode? Share what you loved most about Robin’s approach to fitness over 40 with me in the comments section of the episode page. In This Episode How Robin went from a ‘non-athlete’ to a roller derby star and obstacle course racer (11:44) Tips for redefining what an ‘athlete’ is in order to see yourself in a more expansive way (20:15) Why it is okay to recognize which training lights you up inside and which training is not for you right now (25:47) The top 3 things you need to know about obstacle course racing (30:24) The importance of strength training when obstacle racing (34:55) Quotes “One of the things I am trying to break down in my little corner is the rewards and the benefits that come from taking on challenges such as obstacle races, that’s just one example, but the rewards and challenges that come from stepping beyond your comfort zone, taking on new challenges, and discovering your ability to do things you never thought you could.” (11:19) “Obstacle racing is a lot of being a grown-up kid. You are doing monkey bars, and rope climbs and crawling in mud, kid stuff. And we forget that. We lose track of that and forget how fun that side of ourselves can be, and you can access that at any age if you want to.” (19:36) “That's why I love helping women, particularly women over 40, find that thing that lights them up. Because that can be life-changing in regards to your relationship with exercise and training and how you view yourself as an athlete.” (25:44) “All that other stuff does not matter. You need to have the ability to show up to that start line, just like I needed to have that ability to show up to my first roller derby practice. So know that you can get from the start line to finish line.” (30:26) “When you see you just did something, that you have never done, that you didn’t think you could ever do, that's an amazing feeling that permeates into all areas of your life. And that’s why I want to reach women over 40.” (41:30) Featured on the Show Join the Group Strength Nutrition Program Waitlist Here Robin Legat Website Seasoned Athlete Podcast Seasoned Athlete Live: Start Line Strong Follow Robin on Instagram | Facebook Steph Gaudreau Website Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Related Episodes LTYB 319: Why Fitspo Needs To Die  

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Aug 24

45 min 52 sec

If you struggle with staying motivated when engaging with exercise, you are not alone. Starting a fitness plan is very exciting initially, but when reality sets in about the amount of time it can take to see results, especially as our bodies change through the different phases of life, it can be a bit disheartening. This is why I have brought the ultimate motivator, Christa Shelton, to the show today. Key Takeaways If You Want To Get Clear On Your Fitness Motivation, You Should:  Adapt your training schedule to where your body is at right now in this phase of your life Get clear on why you want to accomplish a goal and if it is coming from yourself or outside conditioning Harness the confidence you get from strength training into all areas of your life For The Love of Motivation Christa is a certified personal trainer and behavioral change specialist who is passionate about helping her clients use motivation as a vehicle for long-term success. She loves helping women in mid-life feel confident with their movement practices and get to the ‘why’ behind their goals. She has combined her enthusiasm for fitness and her love of motivating people into a purpose that serves her clients, herself, and her community. Feeling Confident in Movement at Every Age When getting back into fitness, especially if some years have passed since the last time we engaged with that exercise, we all tend to compare what we can do now to what we could do back then. But the truth is, how you are training now should be different than how you were training 5 or 10 years ago because your body needs different things. By being tuned into what your body is saying to you, you can get over the barriers of movement and learn to embrace the changes your body is going through. Know Your "Why" The best way to stay motivated is to be confident in the ‘why’ behind your goal. Christa uses strength training as a gateway to getting into your internal mindset and figuring out what each unique person needs at that moment.  When you can own and feel good about your intentions and feel secure in what your body can do, that confidence translates into all areas of your life. There is nothing wrong with wanting to be strong. While the definition of the word strong may change from person to person, the positivity that comes from feeling assured in your body's abilities is universal. Are you ready to stop procrastinating and start using your mindset to fuel your motivation? Share what you loved most about Christa’s approach with me in the comments on the episode page. In This Episode Common fears and barriers surrounding women holding women back from getting started on a fitness journey (14:06) How to address the changes in your body mid-life and adapt your training program accordingly (22:54) The role of mindset and listening to your body when doing any type of training (25:21) Tips for overcoming your mindset challenges when it comes to strength training (28:51) How strength training can help you tap into your motivation and create inner transformation (36:45) Quotes “Because I am walking this journey, it really compelled me to really immerse myself in how we are looking at aging and how we are feeling about our bodies as we age. And that's really what made me want to make the shift to really focus here.” (8:39) “Generally speaking, it still takes work and time to build muscle. So to think you could go from where you are to somehow ever get to ‘The Rock’ or anywhere near that is in itself a huge misconception.” (18:40) “I am very much more the type of trainer that is going to talk to you about how you are feeling, specifically that day when I see you, and then we are going to move according to that.” (23:44) “Getting down deep and relating to people on a human level is not something that I feel is really talked about as much as it should be for people coming into this work. Because when you are dealing with people's bodies, I feel that that is a very personal space, and it needs to be treated with the utmost respect.” (27:46) “What are your motivations behind the things that you do? I think it is important to dig into that so that you can really understand if your motivation for doing something is based on conditioning and messaging that you have been getting... or is it something that you have a clear mindset about this approach and why you feel it is important.” (32:23) Featured on the Show Join the Group Strength Nutrition Program Waitlist Here Coaching With Christa Website Follow Christa on Instagram Steph Gaudreau Website Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Related Episodes LTYB 239: Demystifying Menopause Fitness & Nutrition with Amanda Thebe  LTYB 331: Strength Training & Your Relationship with Exercise LTYB 334: How Strong Women Can Lift Eachother Up with Molly Galbraith

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Aug 17

45 min 2 sec

The constant pursuit of shrinking your body can have major costs on your life. Instead of listening to what external validation tells you, you can listen to what your body needs and start validating yourself from the inside out. Key Takeaways If You Are Ready To Take A New Approach To Diet and Exercise, You Should: Shift your goals from aesthetic based to ability based Reject the notion that you have to limit your dietary intake to what external sources tell you Learn to listen to what your body is telling you The Impact of Searching for External Validation Deanna Harder has been involved in the fitness industry in some way or another since the age of 16. She used sports such as figure skating and bodybuilding to stay lean and stay compliant because of her previous disordered eating. It wasn't until she got a speeding ticket on the way home because she was so eager to get home and finally eat a handful of almonds that her compliance to the sport had taken over her whole life. Now, she works with women to help them shift their mindset, validate themselves, and quit the all-or-nothing mentality. How Is Your Mentality Serving You? Aesthetic-based sports and physique-based competitions played into Deanna’s desire to get smaller and perform harder. She didn't realize that she was starving her body of the nutrients it needed and using validation from others to justify her all-or-nothing mentality.  It wasn't until the age of 40 that she sought help for her exercise compulsion and eating disorders, which is why she is so passionate about helping other women make the change that she did and live better for it. Learn to Trust Yourself Again When coming from a place of restriction and diet culture, it can be scary to navigate the middle, learn about moderate eating, and eat for satisfaction. While it will take some internal work to remember how to trust yourself when it comes to food and exercise, Deanna knows deep down that those intuitive powers reside in all of us. The more you learn to trust yourself, listen internally and stay mindful, the easier it gets to listen to what your body is saying to you. It is fascinating what you can discover about yourself when you tap into what you have ignored for so long, but Deanna is confident that if you can make that jump into the unknown, you will forever be happy that you did. Are you ready to start taking the steps and shift your goals from aesthetic-based to do-based? Share what you resonated most with Deanna’s story with me in the comments on the episode page. In This Episode How aesthetic sports culture lead Deanna to the work she is doing today (8:18) The moment Deanna realized that her mindset and beliefs were not healthy (17:22) Why the attention someone receives ‘before’ or ‘after’ plays into diet culture (21:35) Challenges that are faced when changing your perspective on physique based goals (25:46) What is the #greatdietdisruption and how you can become involved (32:54) Tips if you want to shift away from an aesthetic based goal to a do-based goal (36:13) Quotes “Those who didn't have such a great experience have a completely different story. So not all of it is bad, but for me in particular, it was not a smart idea to use that sport as a goal because I already had suffered from body image and eating disorders previously before I entered my first competition.” (9:41) “There were so many times that I really should have stopped, but I didn't. The obsessiveness was more powerful than anything I could have controlled at that time.” (19:48) “It was only when I went to eating disorder counseling and stopped competing that I started validating myself. And it was a game-changer.” (23:52) “My poor body was going through hell, and I didn't listen until I had had enough. And I think until you have had enough, you can't help anybody, until they are ready, and I was finally ready.” (31:08) “The ultimate form of control is trust. And the control isn't working anymore. So if it is not working anymore, what are you getting out of it?” (36:24) Featured on the Show Join the Group Strength Nutrition Program Waitlist Here Deanna Harder Website Deanna Harder Online Coaching Programs Moderation 365 Certification Follow Deanna on Instagram | Facebook | Twitter Steph Gaudreau Website Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Related Episodes LTYB 342: Fitness Trackers and Listening to Your Body LTYB 219: How To Lead With Purpose & Positivity with Jill Coleman

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Aug 10

43 min 58 sec

Do you struggle with the concept of giving yourself permission to do or not do the things you really want? Like taking a rest day, sleeping in, eating enough to nourish your body, or setting boundaries and saying no? You are not alone in this struggle. However, when you can give yourself the radical permission you deserve, you can take care of yourself and those you love in a transformative new way. Key Takeaways If You Want To Allow Yourself Radical Permission, You Should: Stop the search for external validation and start listening to your own inner expert Never abandon yourself by consciously choosing to live more expansively Create compassion and self-compassion so that you can connect to the rest of humanity Give yourself permission to set boundaries and say no to others, society, and yourself Compassion Warrior Hayden Dawes Hayden Dawes is a social worker, therapist, researcher, speaker, and self-proclaimed ‘Compassion Warrior’ passionate about helping people give themselves permission, do what they want to do, and reclaim their power. Hayden has harnessed his past to examine our social systems and find a way to help people connect to the larger community of humanity. Writing Your Own Permission Slip Many of us are used to seeking permission from an external source, such as a teacher, coach, parent, partner, or boss. Have you ever considered that you have the power to write your own permission slip? A permission slip is an opportunity to come back to yourself and ensure that you are not abandoning yourself whatever you decide to do or not do.  By raising your permission consciousness over time, you can lean into self-compassion and choose to live more expansive and open lives. Creating Self-Compassion Through Radical Permission Being compassionate and giving yourself permission can feel scary and vulnerable. While being your authentic self can feel like a risk, it is the only way that you will become connected to the larger community of humanity.  Some people believe that giving themselves compassion will end their accountability or dedication. This is not the case! Hayden wants you to know that there is space for both, and by practicing coming back to the expert within yourself, you can sustain yourself through self-compassion and radical permission. Are you ready to start listening to your body and giving yourself the permission you have been longing for? Share what you loved most about Hayden’s vision with me in the comments on the episode page.   In This Episode Learn about ‘Petty Tuesday’ and how it relates to work being done in the world (6:30) Why people who have marginalized identities have a hard time giving themselves permission (15:27) Ways that you can begin the process of giving yourself more radical permission (23:30) How to give yourself compassion without giving up on your discipline (28:30) Discover how self-compassion and radical permission are woven together as a practice (33:35) Tips for allowing yourself permission to set boundaries and say no sometimes (38:41) Quotes “I really use it as an invitation for everyone to air our their grievance in a way that can be really healthy. Because in a lot of ways, if we don’t, it will work its way out in other ways that really aren’t as healthy.” (8:08) “I try to use my work first and foremost to help myself so that I can help others help themselves. It’s a reciprocal, bidirectional relationship.” (14:12) “A permission slip is an opportunity to come back to yourself and not abandon yourself. Because whether that coach, that teacher, that doctor, your partner is for you on the other side of the thing you decided to do or not do, I would hope that you haven’t abandoned yourself.” (20:23) “There is enough space for accountability and self-compassion.” (29:20) “When your parents gave you a permission slip to go on a field trip, most people wanted to go, but I’m sure if you didn’t go, it probably wouldn’t be the worst thing ever. So let’s just take the pressure off of everything.”  (37:47) Featured on the Show Join the Group Strength Nutrition Program Waitlist Here Hayden Dawes Website Follow Hayden on Instagram | Twitter | LinkedIn Johari Window Steph Gaudreau Website Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Related Episodes LTYB 305: Using Body Language To Understand Yourself and Others Better with Tiff Lee LTYB 298: How to Show Up More Authentically with Grace Edison LTYB 290: Start Living Your Life By Design with Rai Henry

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Aug 3

47 min 51 sec

Christina Malone has been an athlete in a larger body for her whole life. When she found the sport of powerlifting, she used what she had been told would hold her back for her entire life as a positive attribute. Christina is dedicated to helping others who are hurting, stuck in the cycle of diet culture and body negativity by learning to love themselves and fight for body diversity and acceptance in the fitness industry. Key Takeaways If You Want To Live Your Fullest Life You Should: Accept that your value has nothing to do with what you see in the mirror  Stop feeling responsible for other people's reactions to you and your body Find a fitness routine that focuses on what your body feels good doing Advocate for your health and your options at every size Fitness as a Big-Bodied Person Christina is a state-record holder and national-level athlete in the sport of powerlifting, a body inclusivity coach and speaker, and happens to be in a larger body. Her passion is finding ways to help other people find peace with their bodies, learning to appreciate everything they are, and how to be in fitness as a big-bodied person. She is powerful and raw and here today to share how picking up a barbell has helped her feel more at home in the gym and her body. The Power of Powerlifting At one point in her life, Christina was using exercise to punish her body for being the size that it was. That was before she fell in love with the technique of powerlifting and how it made her body feel. Powerlifting allowed her internal perspective about her body size to shift, which was a life-changing experience for an athlete in a bigger body. Instead of being told that her weight was going to hold her back, powerlifting allowed Christina to harness her energy on learning to come home to her body’s purpose. Other People’s Comfort Is Not Your Responsibility While the conversations and attitudes towards body diversity and body acceptance in the fitness industry are changing, we still have a long way to go. Just as we have accepted height differences and race differences in the fitness industry, Christina believes that we also have to accept body size differences. What you look like in the mirror has nothing to do with your value, worth, or ability.  It is not your responsibility to make others feel comfortable around your body. Everyone’s body is different, and when we are able to accept others regardless of what diet culture and body negativity tell us, we can break down the barriers of the fitness industry and explore fitness with freedom. Are you ready to start living your fullest life? Share what part of Christina’s story resonated with you most with me in the comments on the episode page. In This Episode The lifts that are involved in powerlifting and how it is specifically unique (8:50) Which practices can help you get into the right mental space to perform (13:42) Why body diversity awareness in fitness and sports is important, especially now (21:51) How the industry is changing in relation to conversations around body acceptance and bigger bodies (29:47) What it is like navigating the medical system as a plus-size athlete and woman (34:20) Quotes “[Powerlifting] is really the only sport I have ever done that I am not sitting there saying ‘hey I am big, but…’, it’s ‘hey, I am big, and…’.”  (8:25) “When I weight lift and when I am powerlifting, it’s me, it’s the bar, and it’s the plates on the bar. And nothing else exists for me outside of that platform, the judge in front of me, and what I need to execute on the platform.” (14:12) “You could take 100 or 200 people and give them the exact same diet and the exact same exercise routine, and they could have a similar background, and they would still come out of it looking different. And that is just inherent, that everyone’s body is going to be different.”  (23:47) “We are at that point, where how do we go from accepting and valuing bigger bodies that are athletic to accepting bigger bodies without needing that modifier. And how do we become compassionate to all persons, because you exist in the world and you deserve to be treated with a certain amount of humanity, and I think that is a bit lost unfortunately with a lot of bigger-bodied people.” (31:25) “For me, living my fullest life means living up every single part of my life and reaching out to the very edges of everything that I could be, and not saying no to opportunities or to things because I doubt myself or it’s something that you ‘shouldn’t do’.” (40:53) Featured on the Show Join the Group Strength Nutrition Program Waitlist Here Christina Malone Website Follow Christina on Instagram | Twitter Steph Gaudreau Website Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Related Episodes LTYB 335: Breaking the Body Stereotype with Amanda LaCount LTYB 331: Strength Training & Your Relationship to Exercise LTYB 302: Finding Joy & Acceptance in Fitness for Every Body with Kanoa Greene  

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Jul 27

47 min 13 sec

Have you felt like there is a misalignment between your strength goals and what society tells you your goals should be? So often the fitness industry is focused on shrinking your body, but it doesn’t have to be that way. The Health at Every Size movement is a prime example of your ability to work with what you have to be the best possible version of yourself each and every day. Key Takeaways If You Want to Embrace Health at Every Size, You Should: Create fitness goals that have nothing to do with your size Find a form of fitness that you enjoy and brings you happiness Focus on what you are gaining, not what you are losing Becoming The Best Version of Yourself Stacey Sorgen felt that misalignment first hand. When working to become a personal trainer, Stacey felt like she had to shrink herself to be taken seriously in the industry. Finally, Stacey said enough is enough and has found great success helping people of every size and shape work towards their goals that have nothing to do with the number on the scale. Making Fitness Accessible Society tells us that being a larger person is the worst thing that can be done to you. Stacey is here to tell you that that is absolutely not true. The Health at Every Size movement is all about making fitness more approachable and accessible for as many people as possible.  Because the truth is, there is nothing wrong with the size of your body, and you can become the healthiest version of yourself without focusing on becoming smaller. It’s Not About Shrinking Your Body When you use fitness as a tool to expand your strength, confidence, and ability, instead of contracting our bodies to fit a certain mold, you gain the ability to advocate for your needs. Instead of using fitness as a means to an end, Stacey wants you to enjoy what you are doing and focus on what you are gaining, not what you are losing.  Fitness is about so much more than shrinking your body, and with the right perspective, you too can find health at any size. Are you ready to set some fitness goals that have nothing to do with the number on the scale? Share how you are embracing Health at Every Size with me in the comments on the episode page. In This Episode Learn what Health at Every Size means and the main core values of the philosophy (5:41) How to maintain a sense of independence in an all-consuming diet-culture industry (13:32) Addressing the concern troll mentality and the misconception of Healthy at Every Size (17:18) Tips for reframing the narrative around fitness and movement (23:08) What to do if you are ready to do something different but are reluctant to put yourself back out there (32:26) Quotes “It’s kind of a revolution of discovering that we can learn to respect or accept our bodies where they are at and do the best that we can with what we have in this moment now.” (7:16) “We can be larger people, and still be strong, still be active, still be fit, still be any of the things you want to be at the size that you are in your body today.” (10:50) “If we do not support and love all people, how can all people support and love themselves?”  (18:41) “As soon as you hit a plateau, if you are focused on contraction, there is only so far you can go. But the other direction, it’s like the sky is the limit, you can really do anything.” (27:52) “We are always focused on everyone else. But that hour or that hour and a half or that fifteen minutes, focus on yourself and get out of it what you need out of it.” (35:22) Featured on the Show Join the Group Strength Nutrition Program Waitlist Here Register for the Summer Strength Camp Here Stacey Sorgen Website The Anxious Entrepreneurs Podcast Follow Stacey on Instagram Steph Gaudreau Website Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Related Episodes LTYB 335: Breaking the Body Stereotype with Amanda LaCount LTYB 314: How To Set Health Goals Beyond the Scale with Steph Dodier LTYB 273: Opting Out Of Diet Culture with Naomi Katz  

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Jul 20

41 min 46 sec

Recently I decided to welcome back a wearable fitness tracker into my life after a decade-long break from one. This topic brought up a lot of questions for me. While the decision to stop or start wearing a tracker is very personal, I want to bring to light a few of the questions that have surfaced for me in the hopes that they can help you out when making this call for yourself. Key Takeaways If You Are Considering Stopping, Or Starting, Using a Fitness Tracker, You Should: Examine the pros and cons of fitness trackers and how they play into your personal relationship with your body Find a tracker that suits your lifestyle and provides you with the data you are curious about Keep listening to the signals of your body as your guide to what your body needs Getting Curious About Your Body Patterns It took me over ten years to get to the place where I am confident enough to listen to my body signals to be curious about the patterns and trends that a wearable fitness tracker can provide.  How my recovery is correlating with my heart rate variability, menstrual cycle, and fatigue are incredibly interesting to me. The key is to not be so reliant on these numbers that you stop listening to your body and only listen to the numbers on an app. It’s All About Balance Wearing a fitness tracker is an incredibly personal decision and depends on your ability to combine the data from a tracker with the signals your body is sending you. While most of us don't have the same relationship to data, such as heart rate variability, as we do to the numbers on the scale, it is still something to be sensitive to.  An app can never tell you everything that is going on in your body. The question is, does the data from a fitness tracker help you reinforce the way your body feels, or distract you from it? How do you feel about your relationship with fitness trackers? Do you believe they are diet culture? Share your thoughts with me in the comments on the episode page. In This Episode Why I decided to start using a wearable fitness tracker again (4:48) The pros and cons I see when using a fitness tracker (9:10) How to deal with fitness trackers if you have an all-or-nothing personality (20:38) Which tracker I am using currently and why I personally like it (23:42) Explore if fitness trackers are in fact a part of diet culture (29:04) Quotes “I am not in an all-or-nothing situation with training anymore, I am able to really listen to my body, but I am curious about bringing some sort of fitness tracker back into my life.” (8:37) “I am not here to present my argument necessarily for or against, but if it is something that you have kind of been thinking about, maybe these will be some interesting points.” (14:34) “There is a tendency to become too reliant sometimes on external trackers at the expense of also developing a sense of what your training and recovery feel like overall so that you get to know your body a lot more intimately.” (19:27) “If you have started looking at data, do you sort of tune out what your body is telling you? Or are you looking where they overlap and using both to make decisions? Or can one help you make decisions about the other? Can having data help you connect to how your body is feeling? In some cases, potentially yes, but it is really about you individually.” (23:20) “I don't think fitness trackers are in the same league as the scale and tracking body weight. However, could they potentially become an issue for some people? Potentially. So this is where it is really important to know yourself.” (32:18) Featured on the Show   Join the Waitlist for my Group Strength Nutrition Coaching Program Here Get a Free Month of the Whoop Tracker Here Follow Steph on Instagram Steph Gaudreau Website Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Related Episodes LTYB 336: Bathroom Scale Real Talk You Need To Hear LTYB 333: Overcoming Fitness Comparison-itis with Craig Zielinski LTYB 322: Hungry For Change: When Too Much Info is Too Much

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Jul 13

35 min 14 sec

Having tougher body image days is perfectly normal. Yes, even when you’re actively working on your mental and physical health. Yes, even when you’re strength training every day. Let’s look at how we can start being kinder to ourselves when these thoughts happen. Key Takeaways How to Work Through Negative Body Thoughts Journal it Out: Mentally backtrack in your day, or the day before, to see what, if anything, influenced that event. Check-in with Yourself: Is there a basic need you’re not meeting for yourself? Understand your Menstrual Cycle: Your cycle can impact your mood and how you feel about your body Practice Gratitude: Especially when you’re feeling challenging ways about your body Body Image Issues Impact Everyone Challenging and negative thoughts about your body are perfectly normal. They’re not pleasant or productive, but please let me reassure you that they’re absolutely normal. We all experience them, even when we’re actively working on our positive mental and physical health. It’s not realistic to never have a negative thought about your body. And that’s okay. Working towards some form of body neutrality is a journey, not a destination. Working Through a Negative Body Image When you do have negative or challenging thoughts about your body, it’s important to try to get to the root cause of these thoughts. First, take some time to journal out what might have influenced these thoughts throughout the last day or two. You might also be neglecting one of your basic needs. When was the last time you ate or drank water? Are you getting enough sleep?  For longer-term solutions, start tracking your menstrual cycle as your cycle has an impact on how you feel mentally and towards yourself. Finally, take up a daily gratitude practice to help shift your entire perspective. How do you currently feel about your own body image? What struggles have you gone through? Share your experiences with me in the comments on the episode page. In This Episode Why it’s normal to have challenging thoughts about your body [6:00] Why it’s not realistic to expect to never have a challenging thought about your body [7:45] The importance of body neutrality [13:00] You deserve to eat. Make sure you’re eating regularly [33:30] Why you should track your menstrual cycle [24:00] How challenging yourself with practicing gratitude can help shift your perspective [27:45] Quotes “It is still normal to have challenging thoughts about your body. You’re not failing or doing this wrong if you still have those doubts, negative self-talk, or aren’t at body neutrality or beyond to body liberation, or wherever you are on that spectrum.” [6:28] “By thinking or expecting that we’re never going to have the negative thought or the challenging feeling ever again, we’re actually setting ourselves up for not being as adept or experienced with getting through those challenging thoughts or feelings.” [9:45] “You need to eat. We need to eat. When you’re running on low energy, your blood sugar is really low, and you’re hangry, your mood is affected. You’re feeling mentally foggy, more anxious, and on edge. Food is essential.” [20:03] “Gratitude is a muscle that you have to practice. Yes, you can feel these ways about yourself, you can feel down, sad, grief. All of those emotions are normal. At the same time, you can challenge yourself to give even a little bit of gratitude, just a little bit. It can be both - and.” [27:18] “It’s okay for those negative body thoughts to pop up, even at positive times in our life. They probably will. Working on that resilience, instead of walking around on eggshells, is ultimately what makes you more resilient, more able to unlearn the things that aren’t serving you, and lean into what it’s like to be on this journey. It’s never going to be perfect but it is so worthwhile.” [31:31] Featured on the Show Join the Waitlist for the Online Strength Nutrition Program Follow Steph on Instagram Steph Gaudreau Website Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Related Episodes LTYB 332: Dealing with Negative Body Image w/ Beauty Redefined

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Jul 6

33 min 44 sec

There are six common questions I hear all the time about lifting weights. So, I decided to put them into an episode with some simple answers for you so that you have a resource that you can come back to time and time again. If you are looking for answers to common questions I hear about strength training; this is the episode for you. Key Takeaways If You Want To Embrace The Benefits of Strength Training, You Should:  Realize that what is ‘heavy’ is different for each person, and you should focus on adding enough of a load that is challenging for you Create goals that are focused on what your body can do, not the number on the bathroom scale Take care of your body through generous recovery time and exercises that do not involve weights It’s All Relative Questions like ‘am I lifting heavy enough?’, ‘am I too old to start lifting weights?’, or ‘how soon can I expect to see results?’, are very nuanced. The short answer is, everybody’s body is different and will look different even if doing the same exercise.  It is about finding a combination of weight lifting and other exercises that feel right for your unique body. What is ‘heavy’ is relative to each person and can change over time. Consistency and progressive overload are the keys to a long game mentality needed when strength training. The Many Benefits of Strength Training I know for sure that strength training can give you something to think about besides shrinking your body. Having goals that are only focused on achieving a certain number on the scale or an aesthetic look are not sustainable.  Lifting weights can help you stop focusing on the scale, promote healthy muscle mass, improve your bone density, and boost your metabolism. These are goals that can have a huge impact on your overall health but cannot be measured by the number on the scale. Strength training can help you reconnect with a sense of what your body can do, not what it looks like. Have you ever asked one of these common questions? How did my answer hold up to what you have been told in the past? Share your experiences with me in the comments section of the episode page. In This Episode How to know if you are lifting heavy enough (3:40) How often you should be lifting every week (7:29) How to know if lifting weights will help you feel better about yourself (9:53) Why you should still consider lifting weights even if you do other sports (14:17) Why it is never too late to start lifting weights (17:52) How long it will take for you to experience results (22:20) Quotes “Generally speaking, you want to think about grooving in the main functional movement patterns, which are push, pull, hinge, squat, and weighted carries; those are what the Made Strong program is built off of.” (8:24) “Lifting weights gives you something besides shrinking your body, or the bathroom scale, to focus on.” (11:59) “If you lift weights two or three times a week, it will make you better at that sport, period.” (15:07) “To efficiently build and maintain your muscle and bones and keep your metabolism humming along… the answer is lift weights.” (21:52) “Please focus on some kind of goal that goes beyond what you weigh or exactly having some kind of aesthetic look. Because it is going to be far easier to sustain your work towards what you can do, or developing a new skill, or building your strength in a specific lift, it’s going to be a lot more motivating and a lot easier to stick to that than when you are not seeing the number on the scale go in the direction that you want it to go.” (26:26) Featured on the Show Sign Up For Private Coaching Here Join the Waitlist for Group Coaching Here Steph Gaudreau Website Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Related Episodes LTYB 332: 3 Mistakes Keeping You From Getting Stronger In The Gym LTYB 331: Strength Training & Your Relationship with Exercise LTYB 327: Getting Back to Exercise Without Feeling Wrecked

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Jun 29

30 min 42 sec

The general narrative in the fitness world says that by getting into shape, you will get smaller. In reality, there are so many other ways to measure your fitness that have nothing to do with the size of your body. ‘Getting In Shape’ really has no concrete meaning, and it's time we stop equating fitness with a specific look. Key Takeaways If You Want To Dig Deeper Into The Problem With ‘Getting in Shape’, You Should: Challenge those in the fitness space to stop defining fitness as ‘a look’ Focus on the benefits of training that have nothing to do with your body size Work to include marginalized bodies into the wellness space for the greater benefit of everyone Fitness Is Not a ‘Look’ Fitness doesn't have a specific look. Instead, it is your ability to do a task. Simple as that. Working out and ‘getting in shape’ simply to get smaller is not sustainable, and the companies or trainers that guarantee that your body will get smaller are not acknowledging all of the other things out of our control that go into fitness, and all of the other benefits of getting stronger and healthier. Your size does not equal your health and has no reflection on how fit or how unfit a person is. How To Stop Comparing and Start Representing If we compare ourselves to the highest performing human specimens participating in an activity, is that an accurate representation of all the people who engage with that activity? By comparing ourselves to the top athletes in the world, we are doing a disservice to the people out there who want to engage with a certain type of fitness but don't see anyone who looks like them being represented. The idea that fit bodies have to look a certain way stops people from engaging with those pursuits and perpetuates the stereotype that fitness is a certain look and only people who look like that can be deemed ‘in shape’. By challenging these narratives and making fitness available to people who don't fit the conventional ‘fitspo’ version of health, we can break down these assumptions and, in turn, make ‘getting in shape’ more beneficial for everyone. What stood out most to you from this episode? Let me know your thoughts in the comments on the episode page. In This Episode Why ‘getting in shape’ really means nothing (4:12) How I want to challenge the fitness space to focus on fitness as an ability and not a look (10:35) Addressing the fit bias and fit shaming I see online (14:40) The benefits of strength training that have nothing to do with how you look (21:50) Why I don’t like to promise anybody that ‘getting in shape’ is going to look a certain way (27:53) Quotes “Getting in shape when used to mean getting fit is a huge problem because physical fitness isn't a look, it's not a look.” (7:14) “Strength training can give you a new lease on life because you get to focus on what your body can do, not just on what it looks like.” (15:34) “I can think of so many people who are not fitting the ‘thin fitspo’ gently toned but not too muscular body who are fit as fuck! Fit as fuck for what they do. And that to me is a cause for applause.” (19:50) “We have to be able to tease apart fitness from overall health and wellbeing. If we think health is multifactorial and influenced by so many things out of our control, we have to be able to tease apart fitness from health and from weight.” (24:44) “I hope that this podcast gives you some seeds of ideas to ask or to bring up with that potential personal trainer that you want to work within your city, or that potential email that you open up… what does the person or the company promising to you? What other ways are there going to be to see how your fitness has changed and improved?” (32:01) Featured on the Show Strength Workout Mini-Course Text me at 619-313-5948 Steph Gaudreau Website Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Related Episodes LTYB 335: Breaking the Body Stereotype with Amanda LaCount LTYB 324: Is It Wrong To Want To Lose Weight?  LTYB 319: Why Fitspo Needs To Die LTYB 025: Master the Art of Self Love with Noelle Tarr

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Jun 22

33 min 58 sec

If you are someone who is not strength training yet or are looking to get back into activity, you might be nervous. Getting back into movement in a way that keeps you safe and healthy starts with understanding your foundation and finding mobility practices that meet you where you are now. Key Takeaways If You Want To Encourage Mobility, Representation, and Justice In The Fitness Space, You Should: Get assessed to find out where your body is at and what mobility practices could benefit you Stop viewing mobility practices as an optional extra and start including them in your daily routine Work to view people in the fitness space as whole people, not just exercise machines Seek out voices other than your own to find out how you can increase representation in the fitness space Taking Care Of Yourself as a Whole Person Rich Thurman, better known as Coach RT3, is a mobility specialist who is passionate about sharing his experiences as a black man in the fitness industry and advocating for coaching in a way that takes care of your body, mind, and spirit as one whole person.  Rich knows that mobility practices are not an optional extra but something that helps you get better at what you are trying to do and is here today to share how mobility, inclusivity, and representation intersect in the fitness space. Investing In Yourself Through Mobility Practices Mobility is the best investment you can make for yourself. By giving time to mobility practices that will improve your longevity, and preserve, improve, and enhance your ability to do the things you love longer, you will save yourself the necessity to give it up later.  Something as simple as preparation can help you create strength in the realms you may not have strength in anymore, save you from injury, and help you find a workout that fits your body's strengths and shortcomings. Mobility practices are the key to move better, feel better, and ultimately do more for longer. Representation Is Power For too long, underrepresented people in the fitness space, such as Black, Asian, and LGBTQ+ persons, have been burying themselves to make other people feel comfortable. Rich is here to say no more to that and encourage organizations, coaches, trainers, and anyone involved in the fitness space to do the work, become aware, and take steps to view someone as a whole person.  Instead of assuming the needs of others and pushing that agenda, Rich wants to challenge you to work to improve yourself, learn about your community, and recognize the intersections between identity, representation, and fitness. It is only by working to be better, that we can include the voices that have been marginalized for too long and lift up our fellow humans. Are you ready to give yourself the gift of time through mobility practices? How do you work to stand up for your fellow humans in the fitness space? Share your thoughts about Rich’s perspective with me in the comments on the episode page. In This Episode Why mobility is an important piece to getting active again that a lot of people skip over (6:16) Tips for tackling mobility as part of your overall training program (21:35) The role of social justice when it comes to the experience of being in the fitness industry (31:07) How walking away from certification bodies can be liberating, challenging, and transformative (38:43) The importance of mental health and representation when coaching a whole person (44:32) Quotes “When we look at training mobility, and why it's important, it's more along the lines of preparing your body for the things that you want to do.” (10:02) “You can spend the time now, or you can give up the time later. There are only really 2 options. So when we create more room for the things that we love, we are basically creating more time.” (22:31) “Peripherally, all of the wealth that came as a peripheral means of those bodies, the bodies of my ancestors who survived this ordeal, to make me possible, that is carried inside of me.” (33:07) “The onus is not on us to find out when these things happen, the onus is on the organization to say ‘this is what we want, this is what we would like, can we find the people who are doing good work within our organization who have paid us money and maintained our certification, can we find those people?’.” (41:34) “These conversations need to be had throughout all of these organizations and need to be commonplace. Because we need to know how to best serve the people we are working with, the people in front of us.” (48:01) Featured on the Show Free Strength Workout Mini-Course Upgrade Guys Mobility Membership The Upgrade Guys Website The Upgrade Yo Sh*t Podcast Follow Rich on Instagram | TikTok Steph Gaudreau Website Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Related Episodes LTYB 327: Getting Back to Exercise Without Feeling Wrecked LTYB 143: Inclusivity & Social Justice In Health & Fitness with Dr. Tee Williams  

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Jun 15

57 min 45 sec

Have you ever considered that at some point, an obsession with healthy eating can turn unhealthy? Many of us struggle to understand what healthy eating really is and where it crosses the line into an unhealthy preoccupation. This is why I have brought my guest, Mimi Cole, onto the show today. Please be aware there is a trigger warning for weight loss and eating disorders in this episode. Key Takeaways If You Are Ready To Reexamine Your Relationship With Food and Your Body, You Should: Start viewing food as neutral and not inherently good or bad Be real about your mindset when it comes to the foods you are eating Remind yourself what you are working towards and what you are living for Use mirror work to confront yourself when you feel uncomfortable about your body What Is Healthy Eating? With Mimi Cole Mimi is a graduate student currently working on her Master’s degree in clinical mental health counseling. She is the host of the Lovely Becoming Podcast and specializes in learning about disordered eating and eating disorders. Mimi knows firsthand the issues that those with eating disorders face, which is why she is passionate about breaking down stereotypes, meeting others with compassion, and helping people break out of the labels that surround these topics. There Are No ‘Bad or Good’ Foods Clean eating culture is intertwined with many nuanced topics such as fatphobia, orthorexia, and weight-centric care. The clean eating industry wants you to label your food choices as ‘bad or good’, which inherently misses what the fluidity of humanity really is.  By unlearning what diet culture has taught us, we can start to get curious about the dichotomy of the rules of food and begin to view food as neutral. When we understand that food does have to fit into the binary of ‘good and bad’, ‘healthy and unhealthy’, or ‘clean and guilty’, you can give yourself permission to follow your humanity. Using Your Values as an Anchor Society tells us that certain eating disorders are only applicable to certain body types. In reality, it is about the mindset of a person, not the size of their body, that determines their relationship with food. We need to do a better job of breaking these labels down and expanding these definitions to include every body. Mimi suggests getting clear on your values to anchor you when you may feel discomfort about your body. Working on your body really means working on your body image, your perspective, and how you feel about your body. By reminding yourself what you are working towards and what you are living for, you can live a life more aligned with your values and stop focusing on all of the restraints that come with food. Which of Mimi’s truth bombs today shocked you the most? What piece of her advice are you going to put into practice first? Share your thoughts with me in the comments section of the episode page. In This Episode The inspiration that encouraged Mimi to embark on her current career path (9:39) Why the term ‘clean eating’ is problematic and why it is so difficult to confront that uncomfortability (15:22) Advice for those who are ready to break past their diet culture labels but are worried about the repercussions (18:06) Breaking the stereotype around what someone with an eating disorder looks like (23:56) A new perspective on how to get your body ready for summer (31:11) Quotes “It doesn't have to be either ‘this or that’, I think there is a lot of nuance to nutrition.” (8:29) “It's a lot more subtle than we think it is, and I think it's a lot more intertwined with this clean eating culture. And so sometimes that push back where we say ‘I just want to eat healthy’ is really tied to different systems like fat-phobia and weight-centric care, and sometimes it looks like it's a healthy thing, and it sounds like it, but it's not really.” (13:25) “There are some people that might say, ‘if you are going to be anti-diet, you need to do it all right now’. And I think I take on a slower approach where when we are unlearning it takes time and intentionality, and a lot of compassion for where we are at and meeting people where they are.” (22:20) “Working on your body for summer means learning how to nourish it, learning how to accept it and collate the distress around it, learning how to put on a swimsuit and work towards your values of enjoying time with friends, enjoying time with loved ones and family members, and being able to move towards your values when you feel uncomfortable in your body.” (31:54) “Moving towards a value doesn't necessarily mean moving you away from things you don't want to experience. So there is not necessarily less fear, but it means with that fear I can move towards those values.” (35:06) Featured on the Show Free Strength Workout Mini-Course Mimi Cole Website Follow Mimi on Instagram | Facebook The Lovely Becoming Podcast How To Get Your Body Ready For Summer Post Steph Gaudreau Website Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Related Episodes LTYB 275: The Anti-Diet Approach to Eating with Evelyn Tribole

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Jun 8

42 min 30 sec

Your morning ritual can set the tone for your entire day. Getting up and immediately getting onto the scale can determine whether you will have a good day or a bad day. If you used to do that, or maybe you still do, I want to share five truths with you about the bathroom scale and why you should consider ditching or reducing that habit. Key Takeaways If You Are Ready To Get Real With Your Scale You Should: Stop equating weight and health Focus on healthy for you habits Create a goal for yourself that has nothing to do with your weight Track things other than your weight or calorie intake Weight Does Not Equal Health If you keep saying, ‘I just wanted to hop on the scale and see’, and there is an underlying sense of dread there, or the number you see is going to have the potential to wreck or elevate your day, wait.  You don't have to throw your scale out the window today. But, by taking baby steps of cutting back your reliance and focus on the scale, you will realize that the deep sense of self-worth you have always had is not reliant on the number you see on the scale. Having a full, healthy, and happy life is so much more important than the ‘ideal’ number we want to see on the scale, and when you are able to accept that, the whole world opens up. You Can Only Control Your Habits, Not the Scale Your health is so much more multifaceted than the number you see on the scale. Your mental, emotional, spiritual, and environmental health play just as important of a role in your overall health as your physical body does. Even though you may be doing things in a health-promoting way, such as eating more vegetables or getting more fresh air, focusing on the number on the scale changing is not what you should be relying on for ‘results’. The truth is, we are not in control of the number on the scale. What we are in control of is health-promoting habits that can lead to a healthier life, regardless of what the scale says. Have you ever considered your relationship with your bathroom scale? Share your thoughts with me in the comments on the episode page. In This Episode Why your weight does not definitively equal your health (5:24) What to do if you are getting frustrated by the number you see on the scale (10:08) How to untrain your brain from thinking that weight loss is a behavior (15:51) Why the scale is not always a ‘neutral tool’ for everybody (21:47) Three basic things that you can focus on instead of the scale (27:10) Quotes “We have been taught that weight causes health, and that is not the case.” (6:51) “Weight loss is not a behavior. I will say that again, weight loss is not a behavior.” (16:04) “If you want peace of mind, and you want your brain space back, focus on healthy habits. Focus on healthy-for-you habits. When you stay hyper-focused on weight loss, this is where you miss body signals; this is where you miss other indicators of your health, for example, your mental health. This is where you miss the consistency that is required to perhaps improve your health over a long period of time.” (17:41) “It might take years of consistent healing and redefining your beliefs, getting to the root of your beliefs, finding other things to focus on. Really just going through the ebbs and the flows and the ups and the downs of your relationship with your body and food and body image, to get to the point where the scale is a ‘neutral tool’.” (23:34) “It is very uncommon that someone can just snap their fingers and suddenly see the scale as a neutral tool.” (24:50) Featured on the Show Strength Workout Mini-Course Text me at 619-313-5948 Steph Gaudreau Website Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Related Episodes LTYB 314: How To Set Health Goals Beyond the Scale with Steph Dodier LTYB 324: Is It Wrong To Want To Lose Weight?

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Jun 1

35 min 39 sec

Ever since a dance studio director told Amanda LaCount that she could not participate due to her body size, she has been on a mission to break the stereotype and promote body positivity and the belief that any body can be a dancer's body. So if you are feeling like you are ready to get back out there and start moving your body but are nervous about what other people might think, this is the episode for you. Key Takeaways If You Want To Break The Stereotype You Should: Start moving your body in a way that feels good to you Stop listening to the haters and find a way to push through the negative comments Remember that everyone is focusing on themselves, and you have nothing to be self-conscious about Work to lift up marginalized voices in the entertainment you consume Doing What You Love with Amanda LaCount Rihanna follows her on Instagram; she has danced with Lady Gaga in her Stupid Love music video and danced with Lizzo at Coachella. She has also danced with Meghan Trainor and Katy Perry, was the first plus-sized Disney mermaid, and has partnered with international brands to bring body inclusivity to the forefront. Amanda LaCount is making huge waves in the world of entertainment and is working day by day to #breakthestereotype. Don't Let The ‘Haters’ Get You Down Amanda has been dancing since she was 2 years old, but it hasn't come without her fair share of setbacks. ‘Haters’ have often made Amanda feel like she didn't belong in a world where your appearance means way more than it should. But Amanda never let that stop her and has developed her own way to move past the mean comments and embrace what she truly loves to do.  Amanda believes that your body should not play a role in what job you get or how qualified people assume you are, and she wants to inspire people to do what they love regardless of any stereotypes you may or may not fit into. #breakthestereotype The hashtag #breakthestereotype is Amanda’s way to make change actionable. What started as something just for her has turned into a global movement on social media. Amanda wants other people to know that you don't have to be perfect, skinny, or tall to ‘make it’ in your chosen field. All it takes is hard work, dedication, and the right attitude.  Working to promote inclusivity and body positivity in the dance world and entertainment space, Amanda, and her famous friends, are working to break the stereotype piece by piece. Are you ready to #breakthestereotype and get out there and start moving your body in a way that is fun and enjoyable for you? Share what you loved most about Amanda’s story with me in the comments section of the episode page. In This Episode How to get over the haters and push through negative comments (9:12) Gain a peek inside the dance world and the expectations to conform to a certain body type (13:45) Why the #breakthestereotype hashtag was created (18:10) The importance of representation in the dance world and entertainment industry (23:57) Some of Amanda’s proudest moments and coolest experiences (29:29) Advice for those who want to get started moving their body through dance (33:15) Quotes “There is no point in feeling bad for yourself, that's only going to hurt you at the end of the day.” (11:26) “I just don’t want my body to be part of the discussion, I want my dancing to speak for itself.” (15:19) “I came up with ‘breaking the stereotype’ because that's what I do, and that's what I am doing still.” (19:44) “What I want to see is more fat people, or fat films, or fat movies, that are positive and show the beautiful parts of being a plus-size person and show how strong we are and how beautiful we are.” (26:12) “Stop caring so much about what other people think or have to say. At the end of the day, if it makes you happy, that's all that matters.” (34:12) Featured on the Show Strength Workout Mini-Course Follow Amanda on Instagram | TikTok Amanda LaCount Website Steph Gaudreau Website Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Related Episodes LTYB 311: Reclaiming Your Spark By Honoring Your Swagger with Anniedi Essien LTYB 313: How To Stop a Bad Body Image Day In Its Tracks with Brianna Campos

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May 25

39 min 7 sec

Have you ever considered how much more we as women could get done if we chose to lift each other up instead of getting caught up in comparison traps, jealousy, and the feeling of ‘not enoughness’? It has been famously said that comparison is the thief of joy, but becoming aware of how you compare yourself to yourself and to other women online and in real life can be a hard nut to crack. Key Takeaways If You Want To Become A Strong Woman Who Lifts Up Other Strong Women, You Should: Find a coach or a trainer who knows how to support women in all aspects of their lives Stop focusing on jealousy and comparison by getting curious about your unique values and goals Notice, name, and normalize your emotions Take small steps every day to amplify other women's voices and help lift them up Strong Women Lift Eachother Up with Molly Galbraith Molly Galbraith has been a coach in the fitness industry for over 17 years. It became clear to her early on how underserved women were in health and fitness, which is why she co-founded Girls Gone Strong almost ten years ago. Her new book, Strong Women Lift Each Other Up, helps women overcome their own personal struggles with comparison, jealousy, body image, and competition to feel strong, confident, and empowered in their body while supporting other women to feel the same. Getting Out Of The Comparison Trap Molly believes that when you know better, you do better. This is why she has dedicated herself and her new book to help women improve all areas of their lives. Everything from teaching coaches what they need to know in order to better serve women to helping women get out of the comparison trap by noticing, naming, and normalizing their emotions act as foundational tools necessary to help lift women up in everyday life. By getting radically clear on your values and getting curious about how we can support other women, revolutionary change is possible. The Ripple Effect In a world where women's voices are often drowned out, and it's challenging to be heard, amplifying other women's voices can go a long way. The ripple effect that can be created through women empowering women isn't always obvious, but it can play a huge role in bringing the values we want to see into the world.  You don't need a lot of resources, money, or a big network to lift up other women in your life. All it takes are small, simple steps that can help you feel stronger and help strengthen the women around you. Lifting up all women is a group effort, but the ramifications can change the world as we know it. Are you ready to get away from your comparison traps and scarcity mindset and embrace the beautiful possibilities that come from being a strong woman who lifts up other strong women? Share one way you are working to actively lift up other women in the comments section of the episode page. In This Episode What made Molly start GGS and help create a community of strong women (5:54) The reason that Molly’s new book was needed for our current strength landscape (19:40) Tips for getting over your comparison traps and scarcity mindset once and for all (25:07)Why identifying your core values and what truly makes you happy can be a gamechanger (30:49) Simple ways that you can lift women up in the world regardless of your time or resources (34:05) Quotes “We believe that when women feel strong, confident and empowered in our lives and bodies, that we can change the world.” (4:30) “Coaches and trainers, we are on the front lines of such important conversations with our clients. And I truly believe that we have the power to impact women's lives positively more than almost anyone else in their life.” (15:17) “I envisioned a world that I wanted to see for women and saw that it wasn't our reality. I wanted to see a world where all women and girls get the support and opportunities they need to thrive and succeed. Where women believe that we are enough just as we are and that we are actually happy to see other women succeed because we know there is enough success to go around. And I wanted to see a world where there was an equitable presentation of all women in important places where decisions are made, and that is not our current reality.” (22:00) “Taking the time to identify my values has just been life-changing. It has allowed me to feel so steadfast in the decisions that I make.” (31:03) “We have the opportunity to massively lift people up and create huge ripple effects through very small actions, and I want people to know and feel empowered by those possibilities.” (38:42) Featured on the Show Strength Workout Mini-Course Molly Galbraith Website Girls Gone Strong Website Strong Women Lift Eachother Up by Molly Galbraith Follow Molly on Instagram | Facebook  Steph Gaudreau Website Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Related Episodes LTYB 147: The Importance Of Feeling At Home In Your Body with Molly Galbraith

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May 18

42 min 7 sec

Have you found yourself falling into fitness comparisons not only with the people around you or that you know but in comparison with yourself and what you used to be able to do? If you are struggling with this concept or keep challenging the idea of coming back to exercise because you worry you won't be at the place you left off, this episode is for you. Key Takeaways If You Want To Stop Falling Into Fitness Comparisons, You Should: Let go of your ‘all or nothing’ mentality Choose movement practices that bring you joy Work towards developing a set of skills rather than a specific outcome Redefine your fitness goals and focus on mental and physical flexibility Letting Go Of Comparison-itis with Craig Zielinski Craig Zielinski is a USA Weightlifting Sports Performance Coach, a repeated LTYB guest, and my loving husband. Throughout the course of the pandemic, Craig came face to face with his ‘all or nothing' mentality and found a way to get over his ‘Comparison-itis’. Today he is here to share his story about how to get over your fear of judgment from others or yourself and start enjoying moving your body again. Get Out Of The ‘All Or Nothing’ Mentality For many people, their fitness identity in the past was tied to the exercise routines we used to do that are more often than not based on equipment that we simply don't have access to during the Covid-19 pandemic. Although Craig originally got caught up in the ‘all or nothing’ funk, he realized that a lot of his reasoning was unreasonable and started to choose exercises that were based more on having a good time and making the best of what we had, rather than training super hard. Instead of engaging in movements that were comparison-based, Craig learned to focus on building his ‘skill tree’. You Don't Have to Specialize to Succeed The way that diet and fitness culture convince us that we have to specialize in one certain thing, even if it makes us miserable, is simply not true. When you are able to get back to the basics as Craig did, you can develop multiple skills and focus on the process than the all-illusive outcome. You never know where any exercise will lead or take you, so the point is to be open to trying new things during this time of uncertainty and continually check on what feels right for you. Looking for fun, developing new skills, and being flexible about what fitness is can help you enjoy different areas of your life and get back into the movement mentality without all that added pressure. What activity are you excited to get back into the routine of? How are you going to find healthy ways to limit your comparison-itis mentality? Share your thoughts with us in the comments on the episode page. In This Episode How the Covid-19 pandemic affected the way in which Craig trains (5:56) Tips for navigating the ‘all or nothing’ funk by choosing exercises that you feel are fun (12:20) Why you should stick to the basics when it comes to reintroducing yourself to movement practices (30:11) The issue with training for a competition and why Craig chooses to direct his fitness goals elsewhere (33:30) How to redefine your process to get closer to your fitness goals given the current circumstances (35:32) Quotes “I, for the longest time, could not get my head around what on Earth to do with myself [with Covid restrictions], so the answer was, in classic ‘all or nothing style’, was to do nothing.” (9:53) “The problem created by returning to training and doing the same thing and being all dejected about how I have lost strength or capacity is by doing training that is adjacent to the training that I did, and as also something that is fun and I enjoyed while I would do it. And the cool part is that because it is adjacent to the training that I used to do, I have got developed skills so I won't feel like a complete novice and just give up.” (21:25) “It is really basic, and it is a lot of fun. And it also, when you think about it really, it is more a skill tree.” (30:28) “We are told that we have to specialize in everything, and we end up plowing the same furrow, and that is just not very interesting. And there is also no point in doing that, it's not very fulfilling, at least for me. Being a specialist in one thing is my worst nightmare, but that was kind of what I did in the gym if you think about it.” (31:52) “The importance of developing what you can do as a project, is much greater than whatever the conclusion of the project is, right? (36:56) Featured on the Show Join the Tune-In Membership Here Strength Workout Mini-Course Rogue Fitness Website Magic Carpet Sled The EmPack Website The McGill Big 3 for Core Stability Breathe: The New Science of a Lost Art by James Nestor The 5 Main Movement Patterns of Functional Movement Reel Steph Gaudreau Website Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Related Episodes LTYB 165: How To Adapt Strength Training To Your Menstrual Cycle with Craig Zielinski LTYB 327: Getting Back to Exercise Without Feeling Wrecked LTYB 331: Strength Training & Your Relationship with Exercise

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May 11

42 min 52 sec

Have you been spending a few workouts a week lifting weights and trying to eat healthily but are still not seeing the results you are hoping for? There are three main common reasons that I hear over and over again in the community that is keeping you from seeing the results you want from your strength training efforts. The good news? They are easy to fix once you have empowered yourself with the knowledge and mindset shifts to do so! Key Takeaways If You Want To See The Results You Are Looking For From Strength Training You Should: Stop being afraid of calories, and under fueling yourself, and start giving your body the energy it needs to fuel itself Manage your stress to recovery ratio to give your body the time it needs to recover Improve your movement patterns and tissue outside of the gym so that you can avoid chronic injuries inside the gym Eating Less and Moving More Is Not the Answer A lot of us have a negative association with the word ‘calories’ because of diet culture. We have been told to put an emphasis on ‘eating less and moving more’, but that is not the magic cure. Your body needs fuel to move, and when you restrict that fuel, it can kill your energy and open you up to chronic energy.  All three of these topics, under-fueling, not managing your stress to recovery ratio, and not looking for ways to improve your movement patterns and tissue outside of the gym, have a huge impact on the results you see inside of the gym. Results Need an Active Listener Listening to your body is all about tuning into the signals that your body is sending you instead of ignoring them. If you are under a lot of stress, are not eating healthy foods or enough foods, or not prioritizing your sleep, it will all show up when you start to lift those weights.  While every exercise has its own risks, you can see the results you are looking for when it comes to strength training, but only if you are giving your body what it needs to succeed. Listening to your body, fueling it the right way, managing your stress to recovery ratio, and improving your movement patterns are the ways to help you achieve the results you are looking for in a healthy and safe way. Which one of these common mistakes rang the most true for you? Share your thoughts with me in the comments on the episode page. In This Episode The number one most common mistake I see over and over again when strength training (4:52) Why not eating enough creates the perfect storm to decrease your motivation to move (7:55) General ways to improve the way you think about food and get on track to make sure you are not under eating (12:08) How an inadequate amount of recovery time and your overall stress ratio can impact your results (16:12) The role of chronic injury when reducing the results you see from strength training (23:21) Quotes “If you are making this mistake, nobody is here to blame you. This isn't something to feel bad about, this isn't something to feel shameful for, it's a piece of information to take and tuck into your back pocket and be more mindful and aware of what you are doing in your daily life.” (4:38) “There is oftentimes a lot of negative self-talk or feeling like you are broken, or wrong, or bad, for your body physiologically responding in the way that it does. And a lot of that can be staved off by eating enough food and eating more consistently and introducing what I would call more of a relative balance of macronutrients.” (15:45) “What is to be aware of is, if you are not getting the results from your strength training that you want, is to take a look at how much other, especially higher intensity movements or exercise, relative to all of the other stress that is going on in your life.” (20:05) “If you are dealing with injuries or you are dealing with the effects of ‘life-ing’ and moving through life with these movement patterns, it is really important that you become aware of that and you work on them, and you start to become more tuned in to the signals your body is sending you.” (31:08) “If you are a woman who wants to get stronger and is lifting weights, you want your energy to increase, and you want to see performance in the gym, I am going to be here to help you do that.” (33:21) Featured on the Show Join the Tune-In Membership Here Strength Workout Mini-Course Work With Me Join my Texting Squad at 619-313-5948 Steph Gaudreau Website Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Related Episodes LTYB 331: Strength Training & Your Relationship with Exercise

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May 4

34 min 14 sec

When I look back at all of the work I have done over the years, it all comes back to the lightbulb moment where strength training helped me stop focusing on using exercise solely as a tool to make my body smaller. Strength training was the #1 thing that helped me make a shift in my life to having a better relationship with exercise, and in turn, my body and mind. Key Takeaways If You Want To Improve Your Relationship With Exercise Through Strength Training, You Should: Let go of the preconceived notions you have around functional fitness and strength training Try and focus on the benefits of strength training that have nothing to do with making your body smaller Stop making your worth conditional and start shifting how you Finding the Freedom To Have Fun With Exercise Having a free, fun, and filling relationship with movement can be a life-changing topic for some folks. I am feeling a sense in the community of people ready to get started or get started again on moving their body and improving their relationship with exercise.  While the way you relate to your body is a constantly evolving notion, strength training can help heal your dysfunctional relationship with exercise and give you the freedom to shift how you relate to exercise and your body. By giving yourself the space to enjoy exercise, you can stop being preoccupied with the notions diet culture has been feeding you and start breaking down the walls around you. The Many Benefits of Strength Training Lots of people view those who are interested in strength training or functional fitness as ‘meatheads’ or bodybuilders. This couldn't be further from the truth, as strength training has so many benefits, including improving your bone mineral density and blood glucose control, increasing your energy and metabolism, giving your more balance and stability, and enhancing your mood while decreasing your anxiety.  In addition to those fact-based benefits, strength training can help you stop viewing your worth as conditional and help you focus on what your body can do rather than how to make it smaller. Are you ready to have a better relationship with exercise? Have you ever considered or experienced the many benefits of strength training? Share your experience with me in the comments on the episode page. In This Episode Addressing the stereotypes that have come to surround functional fitness (4:36) Why strength training was critical on my journey to improving my relationship with food (9:41) The benefits of strength training and what to do if you feel called to get back to the weights (18:50) How strength training can act as a stepping stone to the way you relate to yourself and your body (22:15) Practical ways to improve your overall health through strength training and implement it into your daily life (26:23) Quotes “Functional movement is not just about competing at an elite level. If that’s your jam, that’s cool with me. If it’s not your jam, you might think ‘well functional movement, functional strength training, isn’t for me’. And I am here to tell you that that could be further from the truth.” (6:17) “For me, exercise for so long was a way to shrink my body, control the size of my body, and try to become smaller. And that was the only thing that I really got out of exercise or the only reason I approached exercise.” (11:35) “For me, strength training, in general, was the thing, the stepping stone, that allowed me to get on a better path with how I related to exercise, and then by default, my body.” (17:13) “When I think back to all of the work I have done over the years, it always comes back to that. To that moment or that period of time where I learned to focus for once in my fucking life, on something else other than shrinking my body.” (24:47) “You don't have to be a bodybuilder, you don't need to be a competitive level lifter to get the benefits of this, and you don't have to squat 400 pounds.” (29:47) Featured on the Show Food Freedom Mini-Course Made Strong Program The 5 Main Movement Patterns of Functional Movement Reel Shit That People Say To Women About Strength Training Reel Strength Workout Mini-Course Steph Gaudreau Website Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Related Episodes LTYB 323: Why I’m Not Paleo Anymore

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Apr 27

36 min

Society has taught us that emotional eating is bad, and we should punish and restrict ourselves for it. The issue with emotional eating is when we use food as our only tool to cope or celebrate, but it can be part of a normal and healthy way to communicate with our bodies. The truth is, sometimes your body needs to eat emotionally, but it is up to you to distinguish when you are emotionally eating for good and when you are using it as a crutch. Tapping can help you lean into this intuitively so that you can shift your focus away from restriction and towards listening to what your body needs. Key Takeaways If You Want To Try Tapping To Resolve Your Emotional Eating You Should: Shift your focus away from emotional eating being ‘bad’ and deconstruct what diet culture has taught you Become aware of the reason you are emotionally eating and start to trust the signals your body is sending to you Hold space for your goals, intentions, and what you truly want out of your relationship with food Practice tapping regularly to clear your anxiety and fear and address your unresolved issues around food Emotional Eating Isn’t Always Bad Jason Winters is a Certified Holistic Health Coach, Intuitive Eating Coach, and Gold-Standard Emotional Freedom Techniques Coach. After overcoming his own battle with disordered eating, Jason pursued his passion to serve women and men still suffering from the emotional eating cycle. Now, Jason is on a mission to help empower and free you from the chains of emotional eating, diet culture, food obsession, and body hatred so that you can live your best life possible. How To Get Clear on What You Really Want The path of intuitive eating has changed many lives, including Jason’s, but that doesn't mean it comes without its fair share of struggles. Society has forced us to lose our ability to trust ourselves and what the right path for us is, which is why it is so important to get clear on what you are doing, what is working for you, and what isn't.  The first step is identifying what you really want out of your life. By holding space for your goals and intentions and doing it on your own terms, you can address your unresolved issues, learn how to acknowledge the negativity you are feeling, and most importantly, let it go. The Beautiful Marriage Between Tapping, Emotional Eating, and Intuitive Eating EFT, or Emotional Freedom Technique, is a powerful stress-relieving technique that combines Chinese acupuncture with modern psychology to address the fear of rejecting diet culture and guide you towards a more intuitive relationship with food.  Emotional eating, intuitive eating, and tapping come together beautifully because they help you break down the fear, stress, and anxiety you may be feeling and clear out your emotions. Tapping can help you process your energy and help you feel lighter and more equipped to handle the anxiety and negativity plaguing you. By learning how to better understand your emotions, you can take back the control that diet culture has stripped you of and start listening to what your body needs. Have you ever tried tapping? How has it helped you on your intuitive eating or emotional eating journey? Share which of Jason’s nuggets of wisdom touched you the most with us in the comments on the episode page. In This Episode Breaking down all of the stigma surrounding emotional eating (5:12) The first thing that you should do when you want to change your relationship with food (13:56) Learn from a brief synopsis of EFT and tapping and why it is used (18:46) Why the marriage of tapping and your intuitive eating journey is so powerful and important (23:44) Engage in the short tapping session along with Jason and Steph (32:36) Quotes “To shift that normal behavior around food, and to then demonize it and to shame people for engaging in it, it is a restriction of something that you want and that you need. And then it just turns emotional eating into a theme.” (7:14) “What do you really want? I think that's the biggest thing is identifying what you want, and getting quiet enough to hear the answer of what you really want. Because intuitive eating, and intuitive exercise, and having an intuitive lifestyle, it is really about you.” (17:42) “Tapping allows you to come out of control and more into choice. And the way that that happens is when you are tapping on these specific points, you are breaking down the fear.”  (25:18) “It's not just what we put in our mouth, it is our belief system. We are in choice, our affirmations you chose. So if you use someone else's affirmation, make sure it rings true for you, make sure it is your choice.” (31:40) “When we are repeating or you are hearing these statements being made, this anxiety, this anxiety, this anxiety, you are addressing your specific anxiety, I am addressing mine, but we are all working together.” (41:52) Featured on the Show Food Freedom Mini-Course Strength Workout Mini-Course Food Freedom Tapping Worksheet Jason Winters Website EFT: Tapping to End Chronic Emotional Eating Facebook Group Follow Jason on Instagram | Facebook Steph Gaudreau Website Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Related Episodes LTYB 278: Energy Tips For Empaths & Highly Sensitive People LTYB 284: How Neuroscience Can Help You Listen To Your Body with Alyssa Chang LTYB 290: Start Living Your Life By Design with Rai Henry

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Apr 20

45 min 53 sec

Listening to your body doesn't happen through a magic pill or a one-size-fits-all answer. It is about leaning into your self-trust and learning to embrace what makes you uniquely you. But how do we actually do that in a practical, hands-on way? The concept of self-trust is an all-encompassing one that considers a lot of different parts about who you are as a person, which is why it is essential to have the proper framework when diving into these topics. Key Takeaways If You Are Looking To Build Self-Trust You Should: Work on building up your consciousness, care, and compassion habits Acknowledge your privileges and how you can use them to help others in your community Lean into courage by questioning the things in your life that you may do out of habit Learn How To Build Self-Trust with Shohreh Davoodi Shohreh Davoodi is a self-trust coach who created her Three Pillars of Self-Trust Framework to help women overcome fear and self-doubt and become brave by conjuring up the courage inside of them. Her framework combines the three main pillars of self-trust, consciousness practices, care practices, and courage practices so that you can figure out who you are and what you value. The Three Pillars of Self-Trust The first step of self-trust is consciousness. This means having the awareness of the things in your life that you want to change, what is working for you in your life and what isn’t, and why. This usually deals with the systems in place in our society that are causing self-doubt, that really has nothing to do with you as an individual.  Next comes care practices. While we all know the importance of self-care, Shohreh takes it a step further and includes principles such as intuitive eating, intentional movement, sleep, and organization all as ways that you can care for yourself and let your body know that it can trust you to listen and take care of it.  The final piece of the puzzle is courage. Engaging with issues such as activism, setting boundaries, and having a more value-driven life are all ways that you can reconnect with your head, heart, and body, to do the things that make you feel good. It Takes a Village That Stands Together To See Real Change In order to engage more authentically with your own self-trust, you need to dive deep and look some scary stuff in the eye. We cannot self-trust our way into community liberation. It takes better community care and systemic changes so that everybody can have self-trust and a better relationship to food and their bodies.  There is no one right way to engage with these practices. By being more understanding and compassionate to the people around you, being in a community that lets you know that you are not alone, and dropping into your body in a time-sensitive way that feels good for you are the best ways to take steps to move closer to deeper self-trust. What is one way that you are going to lean into your courage and let your body know that it can trust you? Share which of Shohreh’s tips you're going to integrate into your routine with me in the comments on the episode page. In This Episode How the mentality of siloing everything you do is getting in the way of your ability to access body trust (9:12) Explore the three pillars of self-trust and the different parts of who you are that you need to consider (13:43) The role of marginalization and consciousness that play into the wellness space (19:32) Recommendations for advocating for the internal and external need for change on a systemic level (24:42) How to establish trust within your body through introspective awareness (27:55) Quotes “My niche is self-trust, but self-trust really encompasses so many different topics and ideas and ways of being in the world. So I can't just talk about self-trust, in talking about self-trust I have to talk about so many other things.” (11:10) “Each of these pillars are important and can stand on their own, but they are most powerful when they bridge together. And that is the foundation of self-trust for an individual.” (15:01) “Almost all of us have privileges in some places, even marginalized folks have privileges in some areas. So we can’t look at the marginalization without also looking at the privilege and how we contribute, knowingly or unknowingly, to the advancement of these systems.” (21:03) “So often when someone is struggling to trust their own body, it is actually because they have gotten messages about bodies like theirs, and what a body like theirs should be or should look like or should feel like.” (32:06) “For everyone who is interested in building more self-trust, the key to doing that is that you have to get to know you and what you want and what you value.” (35:08) Featured on the Show Food Freedom Mini-Course Strength Workout Mini-Course Follow Your Arrow Membership Program Shohreh Davoodi Website One-On-One Coaching with Shohreh Conjuring Up Courage Podcast Follow Shohreh on Instagram | Facebook | TikTok Steph Gaudreau Website Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Related Episodes LTYB 305: Using Body Language To Understand Yourself and Others Better with Tiff Lee LTYB 262: How To See Value Outside Your Body & Overcome Self-Doubt with Summer Innanen

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Apr 13

40 min 19 sec

Recently I was asked about the place that alcohol has when connecting to your inner intuitive eater. Thinking about alcohol use in the context of connecting to your body and healing your relationship with food is intensely personal, which is why I want to share my perspective with you as someone who has been a non-drinker for 5 years and also as an intuitive eating and nutrition counselor. If you are struggling with substance abuse or are concerned about your relationship with alcohol, please contact 1-800-662-HELP. This episode contains my personal thoughts about alcohol, but at the end of the day, you have the freedom and autonomy to do whatever feels right for you. If you are struggling with substance abuse, please know there is support out there for you, and change is possible. Key Takeaways If You Want To Explore Your Relationship With Alcohol and Intuitive Eating You Should: Stop being afraid that you are going to want to binge drink if you decide to limit your alcohol intake Notice your personal relationship with drinking and assess how it makes you feel  Reach out for support and make the decision that feels right to you in your own intuitive eating journey The Difference Between Food and Alcohol A common misconception is that food is addictive. In reality, the food ‘addiction’ you may be familiar with is a result of restriction and the binge eating that follows. Alcohol is different from food in this way. Reducing the amount you are drinking will not cause the majority of people to binge drink because alcohol is not required for survival like food is. Often people are reluctant to cut out alcohol because they are worried they will crave it all the time. Binge drinking and binge eating have different mechanisms and experiences, and it is crucial to understand how restriction with food differs from simply choosing not to engage with alcohol. It’s Your Personal Journey, No One Else’s A lot of people are concerned about doing intuitive eating ‘right’. Intuitive eating is not a set of yes or no rules, it is a set of personal guidelines, and your relationship with alcohol is included in that. I want you to use intuitive eating principles to ask yourself the tough questions and help you gain clarity on your personal experience with alcohol. Do you have a diet mentality when you are drinking? Are you drinking mindfully? Is alcohol your primary coping strategy?  By noticing your relationship with alcohol and assessing it, you can understand your own unique relationship to alcohol and if it fits into your intuitive eating journey. Which of the questions I posed to you today got you thinking? How does your relationship with alcohol fit into your version of intuitive eating? Share your thoughts with me in the comments on the episode page. In This Episode Exploring my personal relationship with alcohol use and intuitive eating (3:30) How to approach assessing and analyzing your own relationship with drinking (8:16) Understanding the connection between restriction and bingeing when it comes to food and alcohol (10:34) Tips for using the principles of intuitive eating when thinking about alcohol (17:40) Why you should analyze the emotional coping aspect of your relationship with food and alcohol (21:30) Quotes “There are a lot of questions that come up for people with regard to understanding how restricting food works or bingeing on food works, and how restricting alcohol and binge drinking works, and the fact that those aren’t necessarily the same thing.” (8:01) “A lot of people will notice that if they start to cut down on their drinking, or they stop drinking altogether, they often don't notice an increased desire or preoccupation with drinking.” (13:11) “You may decide that you are making peace with food over here, but when it comes to alcohol, if you realize that you are not enjoying it, that your relationship with it isn’t super great, you would rather just take it out for a while, its okay to remove it from your environment!” (15:42) “It’s worth considering how these different principles of intuitive eating can apply to your relationship with alcohol and your drinking habits and know that the answers are going to be different for everybody.” (24:03) “I hope that this show has given you some questions to ask yourself. I can’t promise that it is perfect, I can’t promise that my thoughts here are going to be exactly applicable to you. But I think it is really important to go through the questions that I raised in this show and to think about things on a really personal level for yourself.” (27:40) Featured on the Show Food Freedom Mini-Course Overcome Emotional Eating Workshop Steph Gaudreau Website Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes!   Related Episodes LTYB 114: Alcohol + Social Pressure LTYB 205: The Great Big Sober Secret with Veronica Valli LTYB 326: Your Body’s Changed During the Pandemic… Now What? With Evelyn Tribole

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Apr 6

28 min 58 sec

Has it been a while since you've worked out, but you have a newly found motivation to get going? Are you diving into a fitness program only to be so sore afterward that it does not feel like it was worth it? Getting back into exercise after the crazy year we had is a great thing, but it needs to be approached in the right way to make sure it is sustainable for you. Key Takeaways If You Want To Get Back into Exercise Without Feeling Wrecked, You Should:  Commit to a daily movement practice rather than a super intense workout that hurts your body for the rest of the week Modulate both the intensity of your workout and the volume to meet yourself where you are at Take care of your tissues and allow for proper recovery to avoid getting hurt Ditch The ‘All or Nothing’ Mentality When getting back into movement and working out, the first step is to get rid of the ‘all or nothing’ mindset that fitness culture has ingrained in us. Instead of going so hard once a week that you have to ‘toilet trust fall’ for the rest of the week, focusing on a daily movement practice is a much more sustainable and enjoyable way to ease yourself back into exercise. Your body needs support when getting back into movement, which is why you need to integrate taking care of yourself into your daily routine. If you are ready to get reacquainted with a daily commitment to move your body, however, that looks and feels for you, a sustainable approach is the best way to honor your body's signals. Start Where You Are Now We are coming out of a whole year of the world being flipped upside down. The amount of stress you have been under, your daily routine, and your sleep can all affect how ready your body is to get active again. The high-intensity workouts that you may have done in the past might not suit your body's current needs.  It is essential that you modulate your intensity and volume of workouts and listen to the signals your body is sending you to properly heal your tissues and address the issues you are feeling. By listening to your body and taking the time to properly recover, you can get active again without wrecking yourself so that you can be more consistent, enjoy the benefits of your workout, and have fun while still challenging yourself. Physical activity can be a fun, challenging, and positive experience if you approach it the right way. By shifting your mindset away from the ‘all or nothing’ mentality, modulating your intensity and volume, and focusing on your tissue recovery through nutrition and awareness, you can harness your good intentions and get active again. Are you ready to take your motivation to get active again and implement it in a safe, healthy, and fun way? Share what your daily movement commitment is with me in the comments section on the episode page.   In This Episode Why you should focus on a daily commitment to move your body rather than ‘going hard’ (7:44) The importance of modulating your intensity and volume when getting back into movement (11:01) How to take care of your tissues and think about your recovery as you start to move more (17:12) What to think about when listening to your bodies signals in order to get more active again (21:58) Resources and recommendations to help you get active again and meet yourself where you are at (23:20)   Quotes “I want you to start thinking about movement being more of a daily commitment instead of a once-a-week smash fest which then you can't move for the next five days and your body is so painfully sore that every step you take feels super painful.” (9:02) “We have been taught by fitness culture in general that if it is not intensity level 10, that it was no good and we got no benefit from it. Which is absolutely not true.” (12:10) “You need to think about what is leading up to me getting more active again and are there things I should probably deal with with my body?” (21:08) “What I am seeing a lot in the community is still an under-eating situation. It's like an under-eating, under-recovery situation, and that is not going to help with your recovery.” (28:29) “Recovery is a part of the process, and if you are coming out of a period of less activity, it might be something you need to think a little bit more about.” (30:06)   Featured on the Show Food Freedom Mini-Course Join the CORE 4 Program Waitlist Doc Jen Fit Website The Ready State Website Rom Wod Website Steph Gaudreau Website Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes!   Related Episodes LTYB 319: Why Fitspo Needs To Die LTYB 129: How Mobility Can Help You Unlock Your Inner Power with Jen Esquer LTYB 055: How to Stand for Better Health Kelly & Juliet Starrett

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Mar 30

35 min

We are now over one year into the global pandemic. While there is a sense of excitement and hope around seeing friends and loved ones who we have been absent from this past year, there is also a lot of anxiety around seeing people after your body has changed. Today the living legend Evelyn Tribole is here to share some of her best advice on these topics and help you navigate the world and your body in a post-pandemic situation. Key Takeaways If You Are Anxious About How Your Body Has Changed Throughout The Pandemic, You Should: Set boundaries within your bandwidth to focus on things other than bodies with relationships that may have been built on diet culture Embrace the opportunity to change the narrative and establish new social norms Normalize that it is okay to not be productive and just to survive You Are More Than a Body Nobody in the world has more experience in intuitive eating and the anti-diet space than Evelyn Tribole. Co-creator of the Intuitive Eating Framework, which was introduced into the world 25+ years ago, Evelyn is a wealth of wisdom when it comes to connecting and honoring our bodies. Surviving Is Something To Be Proud Of The first thing Evelyn wants you to remember is that regardless of your body changing over the last year, your body also survived a pandemic, which is an amazing accomplishment. As we start to navigate the new social norms, it is an opportunity for us to change the narrative and move past the body objectification that has been a toxic part of our culture. You are so much more than a body. When it comes time to reconnect with those we have not seen in a while, it is essential to set boundaries within your bandwidth and focus on the connection we have been missing from others, not the judgment of other people’s bodies. By being consistent and reinforcing your boundaries around conversation, you can normalize the accomplishment of simply surviving the global pandemic. Being Kind To Your Body Going Forward When was the last time you asked yourself if you have been kind to your body on a biological level? While it is instinctual to use food restriction as a means of control when so much of our world is out of our control, dishonoring your hunger through restriction disrupts your cells on a biological level and ruins their trust in you. Being consistently kind to your body in acts of predictable nourishment can help you cultivate trust between you and your cells.  Diet culture tells us that we need to outsource our nutrition decisions. Evelyn wants you to challenge yourself instead to tune in to how your body responds, which can be a beautiful adventure. You can stop the legacy of diet culture at your own kitchen table and take back some of the agency and hope we have been missing to bring your family and community into a healthier and more supportive post-pandemic world.  How do you feel about the potential to see people again and reestablish connections once it is safe to do so? Which of Evelyn’s tips are you going to integrate to ease your anxiety and nourish your body with consistency? Share your thoughts on how your body has changed throughout the pandemic with me in the comments section of the episode page.    In This Episode Addressing the anxiety of seeing people after your body has changed throughout the pandemic (7:20) How to move out of the backswing of ‘fuck it all eating’ when struggling with control issues (17:29) Why the diet culture industry co-opting the word ‘intuitive eating’ is intensely problematic (24:50) The importance of looking at the legacy of body lineage in your family of origin (30:55) What you can expect to see in Evelyn’s new book and which book you should dive into first (34:41)   Quotes “Looking at yourself and that there might need to be some grieving that needs to take place. For this relationship and how it used to be, grieving for the time spent in pursuit of things that are no longer serving you, that you have found actually hurt and harm you. There might be anger with that, there might be sadness with that. And it is giving yourself the space and time for that.” (14:04) “Our biology has a mind of its own, and it disrupts trust every time you mess with hunger.” (20:05) “They can say all these sweet words of compassion and self-love, but at the end of the day, if you are still cutting your calories, your cells at a biological level are going to have a reaction to that.” (27:52) “Intuitive eating is not pass or fail, it is a journey of learning and discovery.” (38:15) “You need to go through the wobble to discover the connection with your body. I can guide you to some practices to help you figure it out, but it is going to take you connecting and checking in.” (45:16)   Featured on the Show Enroll in the Free Food Freedom Mini-Course Here Intuitive Eating for Every Day by Evelyn Tribole Intuitive Eating 4th Edition by Evelyn Tribole and Elyse Resch The Intuitive Eating Workbook by Evelyn Tribole, Elyse Resch, and Tracy Tylka Join the Intuitive Eating Online Community Here Follow Evelyn on Instagram Fearing the Black Body: The Racial Origins of Fat Phobia by Sabrina Strings Steph Gaudreau Website Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes!   Related Episodes LTYB 275: The Anti-Diet Approach To Eating with Evelyn Tribole

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Mar 23

52 min 11 sec

One of the most common questions I receive is how to actually put intuitive eating practice into your real life. We can often get hung up on the rules and restrictions of diet culture that we feel lost without them and unsure of how to move forward on our intuitive eating journey. Today I am here to give you practical advice for implementing intuitive eating into your everyday life. Key Takeaways If you are looking to include the practice of intuitive eating into your life you should: Relearn how to listen to your body and brains signals instead of outsourcing your decisions Become more mindful about the way you are eating and separate from your food distractions  Tackle one intuitive eating principle at a time and find a solid support network to help you through them Plan your meals in a way that serves and excites you and will fit into your regular life with ease You Were Born an Intuitive Eater Intuitive eating may sound simple, but it’s not easy. In short, intuitive eating is just eating! You were born an intuitive eater, sensing when you are hungry and what satisfaction feels like. However, the way you have been socialized has shaped how you interact with food, to the point where many of us don’t know how to trust and listen to both our brains and our bodies. Intuitive eating is about simplifying your eating habits and guidelines so that you can find the overlap between listening to your brain and your body to make intuitive eating decisions. Practical Advice for Implementing Intuitive Eating in Your Life Building healthy habits is the key to changing your internal landscape when it comes to food and learning to listen to your body’s signals. You don’t need to be mindful 100% of the time, but even a small amount of awareness can be powerful when embracing intuitive eating.  Starting from a place of mindfulness, taking it one principle at a time, and planning your meals in a way that fits in with your lifestyle are all great ways to start checking in with yourself and selecting your food choices based on a more internal approach. Which of my tips have you tried? What have you noticed? Share your thoughts and experiences with me in the comments on the episode page.   In This Episode Why you need to unlearn what you have been taught about food and get back to basics (3:48) How I choose to define and explain intuitive eating to others (9:07) Tips for changing the framework in which you interact with food on a daily basis (16:25) How to make intuitive eating more practical for your everyday life (20:55) Cooking advice to help you simplify your eating and make intuitive eating work for your schedule (29:18)   Quotes “We have become so accustomed to interacting with food in that way, that when we present intuitive eating as eating without all of the rules, and restrictions, and regulations, and calculations, and computations, and logging, and everything, it kind of breaks your brain a little bit.” (6:08) “Here is how I sum up intuitive eating. It is where you use both your brain and your body to decide what to eat.” (10:29) “In mindful eating, what we are really trying to do is to build awareness of what we are doing, because a lot of our eating is very automatic.” (22:53) “You are not a short-order cook… and you shouldn’t have to be one in order to make intuitive eating work for you. Remember we are trying to simplify things.” (30:47) “It is okay to repeat meals, it is okay to use convenience items, it is okay to use dry goods from your pantry, it’s okay to use frozen foods. We have to let go of some of the stigmas around that stuff.” (35:41)   Featured on the Show Join the Tune In Membership Here Mindful Eating Tool Join the Listen To Your Body Newsletter Steph Gaudreau Website Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes!   Related Episodes LTYB 324: Is It Wrong To Want To Lose Weight?

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Mar 16

37 min 7 sec

We have been told for our whole lives that our weight equals health which equals our worth. Have you ever stopped to ponder how this diet culture mentality has been engrained into our relationship with our bodies and our health? Just because diet culture tells us that thinner equals healthier, it does not mean it is the truth. Key Takeaways If You Want To Start Asking Yourself The Important Questions, You Should: Acknowledge what your relationship with the scale is like and how it is serving you Shift your focus away from weight loss and towards the many other benefits of gaining health Ask yourself what expectation you are comparing yourself too and when it is going to be enough Focus on how you want to feel and the additions health gains will bring to your life Fuck the Scale I used to let the number I saw on the scale completely dictate if I had a bad day or a good day. Like so many women out there, I had a toxic relationship with the scale, and I thought that if I could achieve my ‘goal’, I would be happy. This obsession extended into how I viewed other people, and I was buying into the story that intentional weight loss via restriction was the only path. Weight loss can be a beneficial byproduct of improving your health, but it is not the only measure that matters. Gaining health is about feeling better in your body at whatever size, instead of the number on the scale. How To Find Sustainable Health When people prioritize their health, they often assume that it is the weight loss that makes them feel better. In reality, it is the habits, behaviors, and changes you are making in your life that make you feel better, and weight loss can sometimes be a byproduct of those healthy habits.  It is not inherently wrong to want to change your body; you have the autonomy to do what feels right for you. But to make health changes work for you, think about how you can stay focused, how you want to feel, your deeper why, and the habits you can commit to consistently. Instead of forcing yourself to stay motivated based on the number on your scale, focus on how you want to feel in your body, and you can gain truly sustainable health. What did you think when you read the title of today’s podcast? Share your gut reaction with me in the comments on the episode page.   In This Episode Why the way our society views body weight leads to us judging other people (8:33) All of the ways that improving your health can make you feel better without weight loss (11:20) How to ask yourself what you are truly seeking and when it is going to be enough (15:45) What to do if you want to make body changes in a way that feels right for you (23:30) Questions to ask yourself to start unraveling the nuances of wanting to lose weight (28:30)   Quotes “When I criticize the diet industry and diet culture, I am not criticizing the individual dieter, the person who goes on the diet. Because they are simply trying to exist in a system that is constantly reinforcing that weight loss is ‘the path’.” (10:41) “It's not even normal in our world to think about 'well, what else is there besides weight loss?’ because that is the only thing that is ever presented to us from the diet industry.” (15:22) “There are often times lots of changes that people were making, but they go back to it being the weight loss that helped them feel better. When in fact, a lot of the time it was the behaviors and habits they had changed that were actually making them feel better and improving their quality of life.” (23:01) “We need to connect to how we want to feel because feelings drive actions.” (25:26) “We need to consider that when we gain health, weight loss is sometimes, but not always, an outcome. And losing weight doesn't always automatically confer better health.” (35:57)   Featured on the Show Join the Tune In Membership Here 1-1 Intuitive Eating Coaching Join the Listen To Your Body Newsletter Steph Gaudreau Website Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes!   Related Episodes LTYB 304: What is Gentle Nutrition? (Intuitive Eating Principle 10)

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Mar 9

37 min 1 sec

Do you remember when I used to be ‘Stupid Easy Paleo’? A lot of you are curious as to why I am no longer paleo and the complete rebranding I did in 2018. So, I decided to share my real, truthful, nitty-gritty story with you all for this week's episode. Key Takeaways If You Are Starting To See The Cracks In Your Own Relationship With Food and Diets You Should: Be honest with yourself about your disordered eating habits and how diet culture perpetuates them Be gentle with yourself when unlearning what you have been taught by diet culture and discovering what foods you actually enjoy Get rid of the all or nothing mentality when it comes to food and stop restricting yourself How I Got Here In 2018 I had a realization. I realized that I had been carrying my disordered eating and relationship with my body through the various stages of my life, masking it with different diets and exercise regimes.  When I first heard about paleo in 2010, my most significant thought was ‘will this help me get smaller?’. While I did learn some good things from paleo, over time, the rules, restrictions, and arguments I had with people about whether or not something ‘is’ or ‘isn't paleo was making me exhausted. That’s when I realized something had to change. Restriction Isn’t Helping Anybody The more I learned about the origins of diet culture and the harm that comes from approaching ‘taking care of our health’ in a way that is restrictive and an all-or-nothing mentality, I knew I had to burn what I thought I knew down to the ground.  When you are able to take the guilt and shame out of your relationship with food and stop thinking about food 24/7, you can come back to yourself. You are always and have always been worthy no matter your body size or appearance, and my mission is to help you get back to being the intuitive eater that you were born as. Do you see yourself reflected in my story? How is your story different than mine? Share your thoughts with me in the comments on the episode page.   In This Episode Why I do what I do and care about the work that I am doing (12:29) Acknowledging the positive things I learned from paleo (19:10) How to stop letting your relationship with food keep you scared and complacent (28:40) The signs that made me realize that paleo was not for me and something had to change (32:02) Why I decided to rebrand myself and my company and embrace another way (35:55)   Quotes “We always have a choice. We are faced with new information all day, every day, and we get to decide how and if we want to incorporate that information into our new viewpoint of the world and our perspective.” (3:32) “I feel like I wasn't living my life because I was so invested in dieting, and shrinking myself, and making myself smaller.” (12:41) “This is when I started to become aware of the fact that my thinking around food was occupying a lot of my time. Prior to that, it was just something that happened, I didn't have that outside looking in awareness of ‘this is kind of fucked up’.” (23:53) “I started to learn about bigger issues, things like diet culture. And then it all started to make sense.” (33:38) “I think that is my biggest point to you today, is learning to find the wiggle room, removing the guilt and the shame, recognizing that some of these smaller dietary choices are not going to cause you some kind of crazy significant harm.” (44:42)   Featured on the Show Join the Tune In Membership Here Instead of Weight Loss, Focus on This Blog Post Mindful Eating Tool Emotional Eating Workshop 1-1 Intuitive Eating Coaching Jamie Scott P3 Athletica Website Join the Listen To Your Body Newsletter Steph Gaudreau Website Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes!   Related Episodes LTYB 321: Is Body Positivity for You?

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Mar 2

49 min 26 sec

I want you to think back to 2011. What were you doing a decade ago? I was unhappy with different aspects of my life, feeling restless, and starting to think I should do something else. It took me two years, but in 2013 I changed my career and haven't looked back since. If you have an inkling that something isn't quite right in your life but are getting stuck on the road to making that change, this is the episode for you. Key Takeaways If You Want To Get Out Of the Information Overload Stage You Should: Do your research but know when you have done enough  Be honest with yourself about where you are at in the stages of change Meet yourself with grace and compassion Challenge yourself to take action Finding Your Intuitive Eating Sweet Spot When making a change in your life, big or small, there is a tendency to get caught up in the learning phase. Often we don't want to jump into something until we feel 100% ready, but the truth is that if you wait to feel completely ready, you will be waiting forever.  Diet culture tells us to outsource our health decisions which creates a ‘one size fits all’ approach to our bodies. This is simply not the case, and intuitive eating encourages you to find the sweet spot between those external values and your own body's attunement. While information can help you prepare for this next phase of your life, it is important to remember that you need to find the middle ground between preparing and actually taking action. The 6 Stages of Change Consuming information makes us feel like we are doing something when it is really aiding us in procrastinating on making the change we are contemplating. There are six stages of change, and it is important to be honest with yourself about what stage you are at and remember that after every speed bump comes a new cycle.  Doing your research is great. But when you are able to take the information you have gathered and challenge yourself to take action, that is where the real magic happens. Intuitive eating is a combination of active learning and experiential learning, and it's up to you to get out there and do the thing. What stage of change do you feel that you are at with your relationship with food? Let me know in the comments on the episode page.   In This Episode How to move from gathering information to practicing and taking action (5:40) Discover the sweet spot of authentic health and how to achieve it (10:30) The stages of change and how to gain insight on where you are in your journey and what next steps you should take (14:00) What to do if you are ready to take action but are getting stuck in the preparation phase (21:55) Why you shouldn’t wait until you are 100% ready to start your intuitive eating journey (30:12)   Quotes “There are so many places that you can get stuck, and one of them is information overload.” (2:02) “How can we find that middle ground? How can we find the overlap? That is really why putting intuitive eating principles into practice is so important, because it helps to combat only loading yourself with information.” (13:22) “Where are you at with your own relationship with food and coming to a kinder place that isn’t so ‘all or nothing’? I want you to think about that.” (21:48) “At the end of the day, you can read the book, you can read the workbook, you can listen to all of the podcasts, you can read all the anti-diet books, you can do all of that. And some things may change...but intuitive eating by its very nature is an active experiential process.” (24:42) “Give yourself grace, it is a process. If you feel like you are going to wait until you are 100% ready, you are going to be waiting forever.” (30:28)   Featured on the Show Join the Tune In Membership Here Join the Listen To Your Body Newsletter Steph Gaudreau Website Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes!   Related Episodes LTYB 304: What is Gentle Nutrition? (Intuitive Eating Principle 10) LTYB 257: Taking A Good Look At Your Relationship With Food with Rachel Dash-Dougherty LTYB 242: Limiting Beliefs with Allegra Stein

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Feb 23

34 min 56 sec

There is a big difference between feeling positive about your body and the body positivity movement, but it can be a very nuanced topic to understand. While diet culture is part of a more extensive set of oppressive systems to people with marginalized identities, the body positivity movement has moved so far away from how it started. Social justice and body positivity are heavily intersected, and it takes some time to unpack just how deeply that runs in our society. Key Takeaways If You Want To Understand The Difference Between Body Positivity and the Body Positivity Movement, You Should: Educate yourself about the history of the body positivity movement Understand the systemic ways that people in marginalized bodies are oppressed  Unfollow anyone who is co-opting the body positivity movement with disproportionate motivations The Difference Between Body Positivity and Systemic Oppression The body positivity movement has started to center around people who don’t represent the individuals that this movement was really created by and for. Although originally created for people in marginalized bodies, we have seen a change in the ‘face’ of body positivity shifting away from marginalized bodies and towards others that are co-opting the movement.  While it is still totally possible and common for people in straighter size bodies to dislike their bodies and relationships with food, it is not the same as experiencing the kind of systemic discrimination and oppression that people in larger bodies experience every single day. What You Can Do To Stop the Co-Opting There is still judgment for people in larger bodies who embrace the body positivity movement in the same way that people in non-marginalized bodies do. By being clearer and discerning with the terms that we use on social media and in real life, we can stop the systematic oppression found in the body positivity movement and start including the people who might not look like you.  With some learning, some listening, and some questioning, you can start to peel back the layers of the body positivity onion and understand the time and place of these hard things. How are you going to dig deeper into the differences between body positivity, fatphobia, and the systemic oppression of marginalized bodies? Share your thoughts with me in the comments on the episode page.   In This Episode A brief history of the body positivity movement and why you shouldn’t co-opt it if you are in a straight size body (5:54) How social media has impacted the body positivity movement and plays into oppressive narratives (14:35) The difference between systemic oppression and discrimination because of the body that you are in (17:58) How movements aimed at people with marginalized bodies are being subsumed by people who they were not designed for (20:20) Suggestions to help you be more clear and discerning around your understanding of body positivity (24:27)   Quotes “It is kind of important to bring up this idea of co-opting, and how it removes the emphasis away from the people or the concepts that it was really designed to support.” (7:52) “You start to see that predominantly thin, white, young, cisgender people who are being featured as the ‘faces’ of body positivity. And that is so different from the origins of the fat acceptance movement.” (15:46) “What I am trying to say in this episode is that yes, you may have negative feelings about your body. Even if your body is very thin, you may still have body dysmorphia, you could still have an eating disorder, you could still have disordered eating, you could still not like your body. But it’s still not the same as experiencing the kind of systemic discrimination and oppression that people in larger bodies experience every single day.” (19:10) “There is a difference between feeling bad about your body and experiencing systemic discrimination.” (22:23) “I don’t want you to just listen to me; I want you to really go seek out and follow and listen to people who are in larger bodies as a start.” (27:44)   Featured on the Show Join the Tune In Membership Here Fearing The Black Body by Sabrina Strings Fat Is a Feminist Issue by Susie Orbach Join the Listen To Your Body Newsletter Steph Gaudreau Website Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes!   Related Episodes LTYB 313: How To Stop a Bad Body Image Day in Its Tracks with Brianna Campos LTYB 320: Why You Can’t Shame Yourself Into Changing Your Body LTYB 302: Finding Joy & Acceptance in Fitness for Every Body with Kanoa Greene

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Feb 16

31 min 11 sec

Are you feeling shameful around your body and trying to use that shame as a motivator to make changes? I have some bad news for you; it is not going to work. Shame not only has a profoundly negative impact on our mental health, but it is also harmful to how we see ourselves as people and our ability to make long-lasting change. Key Takeaways If You Want To Stop Shaming Yourself Or Letting Others Shame You, You Should: Block and delete any negative talk or energy out of your life Get curious about where your shame and where your self-judgment is coming from Start to notice what is truly coming from inside of you  Get clear on your personal values and your 'here and now' motivators Why Shame Doesn’t Work Shame comes from a very internalized place of believing that you are inherently flawed. Shame is different from guilt, which is a contextualized feeling about something you did rather than who you are.  Shame is scientifically proven to be a debilitating emotion that can come from external and internal narratives that are systematically pushed upon us. Shame, especially when it comes from the outside, negatively impacts how we see ourselves as people, and makes us hide, get smaller, and remove ourselves. How To Create Sustainable Change Shaming yourself or hating yourself into change simply does not work and can greatly impact how you see yourself and others. Social media and the patriarchy are only exacerbating this issue, which is why it is essential to treat yourself with kindness and approach change in a way that feels good to you. Instead of operating from a place of shame, challenge yourself to create change in a way that feels sustainable and good. Block that body-shaming Instagram account, stop engaging with ‘concern trollers’, and get curious about where your thoughts are coming from. When you have patience with yourself and stop linking your self-worth to your body size or shape, real change can happen. Are you ready to stop using shame as a motivator, only to end up feeling worse about yourself? Share how you are going to tweak your mindset away from shame with me in the comments section of the episode page.   In This Episode How guilt and shame play out in how you feel about yourself and changing your body (9:03) Scientific examples of how shame and guilt can impact your physical and mental health (13:15) The difference between guilt and shame and why shame is harmful to who we are as people (16:50) Why concern trolling is a serious problem for those in marginalized bodies on social media (23:20) Simple tips if you are falling into patterns of shame for yourself and negative self-talk (30:55)   Quotes “Shame is a normal human experience, but this chronically feeling shameful can be really harmful for our health, especially the mental health aspect of our overall health.” (14:30) “That was so powerful, and really put it into perspective of why shaming people for their bodies does damage, and why shame for ourselves is really something to investigate and heal if it is persistent.” (16:47) “Guilt may be more powerful in terms of helping us make change, and maybe less harmful to us if we are really able to make things right. But shame, especially when it comes from other people, is so damaging to us, and it can be really harmful to our health, really harmful to our mental state, and really harmful to how we see ourselves as people.” (20:59) “Thoughts affect feelings and feelings drive our actions. So if you feel guilty, or shameful or shitty, generally speaking, how do you act or react? It is typically not going to be a change you feel really great about.” (30:24) “Getting clear about a motivator in your life that is coming from a place of expansiveness, possibility, curiosity, growth, and transformation is far more powerful than hating yourself into change.” (34:59)   Featured on the Show Join the Tune In Membership Here Mindful Eating Tool The Scientific Underpinnings and Impacts of Shame Join the Listen To Your Body Newsletter Steph Gaudreau Website Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes!   Related Episodes LTYB 318: How Diet Culture Fails Us LTYB 313: How To Stop a Bad Body Image Day in Its Tracks with Brianna Campos

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Feb 9

36 min 54 sec

When you think about diet culture, do you think about how it has affected your relationship with fitness? Often times we focus on how diet culture impacts our relationship with food, but it also has a profound effect on our connection to exercise and fitness.  The fitspo mentality promotes a narrow ideal that is widely unachievable, keeps us stuck in the patriarchal system of having to prove our worth, and harms us by taking us further away from listening to our bodies. Key Takeaways If You Are Ready To See Fitspo Die You Should: Get curious about how diet culture shows up in your life in a non-judgemental way Redefine what fitness means to you and how you can enjoy it without trying to change your body Reject the ‘no days off’ mentality and start listening to the signals from your body telling you what it needs The Real Meaning of Fitness Dan John defines fitness as your ability to do a task. That’s it. Nothing about the way you look, the amount of muscle you have, or your ability to look like the ‘fit’ people you see on Instagram.  Society has adopted coded language around fitness that seeks to limit and control a woman’s ability to show up in a certain way when it comes to fitness. In reality, you can include movement in your life in a way that is healthy for you right now and has no connection to the way you look. Your relationship with exercise should bring you satisfaction and make you feel good in your here and now body without the pressure of intentional weight-loss or body changes. How Fitspo Harms Us Fitspo harms us in more ways than one. Firstly, it promotes a narrow and privileged version of a certain ‘look’. It also promotes a ‘no days off’ mentality, that scares us into believing that if we rest, we are not worthy, are not strong, or are going to lose our gains. This is simply not true and keeps us stuck in the mentality of proving our worth and exercising solely to change the way our bodies look. One of the biggest ways fitspo harms us is by preventing us from listening to our bodies. Your body will tell you if it needs rest and if it is enjoying the type of movement you are engaging with. While getting to know your body in the physical exercise capacity is very personal and takes time, listening to your body’s signals is the only way that you are going to get over the fitspo mentality. Are you ready to embrace a version of fitness that is accessible, inclusive, and doesn’t focus on changing your body? Share how you are embracing movement for the sake of movement and rejecting the fitspo life in the comments section of the episode page.   In This Episode Defining what fitness really is and why we need to broaden our understanding of it (3:55) Why the words used around fitness and fitspo promote a narrow ideal look (9:36) How the ‘no days off’ mentality continues to keep us stuck in proving our worth and value based on our fitness (13:40) The role of social media when promoting fitness as a weight-loss tool (18:56) How fitspo is harming us by preventing us from listening to our bodies feedback (22:44)   Quotes “Diet culture doesn’t just impact your relationship with food, it also has a prevalent impact on how we see fitness talked about, displayed, and some of the mentalities that are related to fitness.” (3:01) “Dan John says fitness is your ability to do a task, so right there, your ability to do a task, your ability to complete a specific physical task typically is what fitness really is. And yet we as a society constantly reduce fitness to a look.” (7:49) “If you are pursuing a specific type of fitness because there is a promise of a specific aesthetic look, is that actually 1) realistic for your body type? And 2) is it actually really bringing you a sense of fulfillment?” (12:45) “It’s worth thinking about how pushing through and saying ‘I can’t take any days off, I am not allowed a rest day if I take a rest day I’m lazy, I’m a loser, I’m a slacker, I’m going to lose all of my progress’, how does that mentality keep us from really tuning in and listening to our bodies?” (24:00) “The other way that fitspo harms us is it takes the emphasis off all of the other reasons why exercise can be fun and beneficial that have really nothing to do with weight loss or body size control.” (28:55)   Featured on the Show Join the Tune In Membership Here Chrissy King Article Join the Listen To Your Body Newsletter Steph Gaudreau Website Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes!   Related Episodes LTYB 318: How Diet Culture Fails Us LTYB 302: Finding Joy & Acceptance in Fitness for Every Body with Kanoa Greene LTYB 295: Changing The Way You View Fitness with Simone Tchouke LTYB 162: Toning

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Feb 2

37 min 42 sec

Diet culture is a symptom of an oppressive system that underpins so many of the ways we show up in the world. It prevents us from being present, enjoying the people we love and the things we enjoy, and stops us from caring for ourselves. Although we do not consent to diet culture, we have to deal with the fallout of generations of both men and women playing into the ‘rewards’ of diet culture, while ignoring all of the risks. Key Takeaways If You Are Ready To Reclaim What Diet Culture Has Stolen From You, You Should: Filter your feed and the messages you receive to stop perpetuating the cycle of diet culture Stop living your life based on what you think is okay or not okay with your body Acknowledge the ways diet culture has stolen your life experiences and step away from that oppressive system Find a support system that will encourage you to reclaim what diet culture has taken from you What Diet Culture Steals From Us Diet culture keeps us small in every sense of the word. It keeps us striving for an unattainable and constantly changing body ideal, it keeps us distracted and dulled from using our power, and it keeps us from enjoying life experiences and the people we love.  We were not put on this Earth to achieve a perfect body and then die. Often we don’t even realize what diet culture is stealing from us because we are so immersed in it. I guarantee that when you look back at your life, the people you love will not remember if you have cellulite, they will remember how you made them feel and the memories that you were able to enjoy together. The Real Risks of Diet Culture Diet culture doesn’t just make us play small or hold back on our dreams and chase impossible body ideals; it can actually take our lives from us in every sense of the world. Eating disorders have the highest mortality rate of any mental illness out there, but the corporations and companies that fed us this swill only focus on diet culture benefits, not the downsides. Unpacking and unlearning diet culture takes time and requires self-compassion and connection. While it is not going to happen overnight, just understanding the risks that are very real if we continue to let diet culture perpetuate our lives is a great first step. Are you ready to stop letting diet culture steal your zest for life? Share which of my suggestions you are going to implement to step away from diet culture and reclaim the things that diet culture has stolen from you in the comments section of the episode page.   In This Episode Breaking down what diet culture is and what it has taken from us (5:40) A shortlist of the ways that diet culture has stolen from us as a collective whole (14:00) Understanding why diet culture promotes an ideal that is not attainable for many of us instead of health-promoting behaviors (23:40) Why you shouldn’t mistake body bashing for bonding (30:45) Statistics explaining the toll diet culture is taking on us around disordered eating and eating disorders (33:10)   Quotes “I think we need to name how we are harmed by diet culture in these ways, how diet culture has failed us.” (13:59) “Diet culture makes us play small and it makes us hold back on our dreams.” (17:39) “Diet culture steals our life from us, it makes us pull back from having the experiences and participating in all of the things that we love, the people we want to be with. And those are really the experiences that stick and that matter.” (21:34) “When you decide to start unpacking diet culture and start moving away from these practices in your own life, you need support. Do not do this on your own because you will quickly become overwhelmed and subsumed by this larger dominant system.” (32:17) “The toll that diet culture is taking on us is heavy, and the corporations and companies and diet industry, they are not forthcoming about the risks, they are not forthcoming about the downsides.” (34:06)   Featured on the Show Join the Tune In Membership Here Mindful Eating Tool National Eating Disorders Association Join the Listen To Your Body Newsletter Steph Gaudreau Website Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes!   Related Episodes LTYB 317: Diet Culture and the Patriarchy  LTYB 316: What Food Freedom Is (And Isn’t) LTYB 298: How to Show Up More Authentically with Grace Edison

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Jan 26

44 min 46 sec

Have you ever stopped to consider that dieting and the diet industry work to keep us busy and distracted as a result of the patriarchy? The constant pursuit of body perfection tries to keep us spinning on a hamster wheel so that we do not have the time or energy for anything else, and that needs to stop now. Key Takeaways If You Want To Start Uncovering How Dieting and the Patriarchy You Can: Stop equating healthiness to weight Accept that you have a skewed perception of your body Challenge yourself to think about how you perpetuate diet culture in the patriarchy Take steps to actively put your time and energy into something different than body perfection The System Was Built To Make Us Fail When we are preoccupied with the scale and food restrictions, we shrink ourselves literally and metaphorically. The ideal body comes from decades of the patriarchy that is reinforced by everything around you. The system is designed to oppress women-identifying folks, while the ideal body keeps changing. The time, resources, and attention that pursuit of body perfection takes is just simply not worth it. It is about damn time that we get off this hamster wheel and focus on something other than our bodies. Reinvesting Your Energy How often do you compliment someone on their looks as the first thing you say about them? Can you imagine how much time and energy you could get back if you started questioning the influence of the patriarchy on our endless pursuit for body perfection?  Instead of focusing on what could go wrong or what you could miss out on if you start feeding into this internalized intersection of diet and the patriarchy, think about all the things you could gain if you stopped focusing on controlling the way you look.  I truly believe that we were not put on this planet to work ourselves to achieve the perfect body. Your energy, your spirit, and your magic could all be being wasted on the patriarchal view of body perfection, and you are worth so much more than that. How are you working to stop internalizing and perpetuating the intersection of diet culture and the patriarchy? Let me know how your challenge went this week in the comments section of the episode page.   In This Episode Examples of ways that diet culture keeps us distracted from the world around us (6:10) The role of the patriarchy and how it is woven into oppressive systems (11:50) Why we need to tease apart health and weight and accept body diversity (17:42) The problem with BMI and how it plays into body dysmorphia (20:00) A special challenge for you to take away from this episode (23:23)   Quotes “Dieting for the sake of body perfection keeps us distracted from everything else going on in the world because it is all-consuming.” (6:15) “We have this constantly being reinforced to us from a very young age that if we look the part if we look a certain way like these body ideals and beauty ideals, that we will be more worthy, that we will be better people. And it is absolutely a tool of the patriarchy.” (11:58) “Because of body diversity, some people in larger bodies are in great health, just like some people in smaller bodies are in terrible health.” (19:06) “We live in a patriarchal society, we live in a fatphobic society, we live in a white supremacist society, where all of these things are consistently reinforced. So it is not our fault.” (22:42) “How can you take your idea of worth, your own worth or what you appreciate about someone else, and expand that? What energy would that buy you back?” (27:14)   Featured on the Show If you're ready to get free with food and fitness, check out the Tune In Membership Mindful Eating Tool More Than A Body by Lindsay Kite & Lexi Kite Body Image With Bri Instagram Join the Listen To Your Body Newsletter Steph Gaudreau Website Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes!   Related Episodes LTYB 316: What Food Freedom Is (And Isn’t) LTYB 214: 6 Reasons BMI is Bullshit LTYB 313: How To Stop A Bady Body Image Day In Its Tracks with Brianna Campos

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Jan 19

35 min 10 sec

Finding true food freedom is a nuanced discussion that has roots in many important conversations. The patriarchy, race, gender, body autonomy, and diet culture are just a few of the systems involved in bringing awareness to the food you are eating and how you are treating your body. Key Takeaways If You Want To Find Food Freedom You Should: Lean into your bodies wisdom and give yourself permission to shake off diet and exercise extremes Relearn how to connect with yourself and what you enjoy through mindful eating Question the voices of the food police and start embracing nutrition from a non-diet perspective Focus on health-promoting behaviors instead of intentional weight loss Listening To Your Body’s Signals I want you to feel the freedom to question what we have been taught about the ‘right way to eat’. Mindful eating is a great place to start, and it can help you relearn how to connect with yourself and what you enjoy. Nutrition from a non-diet perspective may seem like a strange concept, but it is only by raising your awareness and opening the door that you can stop pursuing perfection and start listening to your body’s signals. What Is Food Freedom? Food freedom does not mean restricting yourself, going back to eating ‘regularly’, and then if you begin to feel yourself ‘falling off the wagon’ or ‘losing control’, that the solution is to go back to the restriction.  Food freedom is embracing the freedom to eat foods that make you feel good, that are enjoyable and satisfying, and are without unnecessary restriction. Food freedom means eating in a way that enhances your life, and that is helpful to your mind, and body, and emotions, and spirit, and culture. Health Over Perfection Young girls should not be growing up in a diet culture, fatphobic world. You are inherently worthy and valuable no matter what, and we deserve better than a lifetime of hating our bodies and thinking we are worthless because we don’t fit the mold.  Instead of focusing on intentional weight loss, I challenge you to focus on embracing health-promoting behaviors. The pursuit of perfection isn’t getting you anywhere, and it is time to stop denying our own magic just because we don’t fit the mold diet culture has laid out for us. What conversations are you excited to have in 2021? Share your thoughts with me in the comments on the episode page.   In This Episode Defining what I mean by ‘food freedom’ and the importance of nuance when discussing it (6:31) The role of intuitive eating and mindful eating when incorporating food freedom (10:37) Why food freedom is not an individualist pursuit and instead is about the larger community (14:50) Breaking down the reason why I do this work and why I feel it is so important (19:25) The problem with intentional weight loss and the complex world of body autonomy (27:15)   Quotes “The freedom to eat foods that make you feel good, foods that are enjoyable and satisfying, the freedom to eat without extremes, the freedom to eat without unnecessary restriction, the freedom to eat in a way that is enhancing to your life and not detracting from your life, the freedom to eat in a way that is helpful to your mind and your body and your emotions and your spirit and your culture, the freedom to eat foods that are important from your culture… that’s what I mean by food freedom.” (9:31) “No matter what body you are in, no matter your health status, no matter your size, no matter your ability or disability, you f*cking deserve respect, and you need to give other people respect in return.” (12:25) “Can we individually think about our food behaviors and practices and what we eat, while also holding that there is also a larger context? That is going to be really important going forward.” (15:18) “We only get one shot at this life, as we are right now, and to live with such dissatisfaction of our own magic, and our own gifts and talents and worthiness because we don’t have perfect bodies, crushed me. And at that moment I said, ‘you know what, this has to change’.” (25:52) “If I am critical on this podcast of diet culture and the influence of the patriarchy on how we live our lives, especially as women, it is not a criticism of you as an individual.” (29:53)   Featured on the Show If you're ready to get free with food and fitness, check out the Tune In Membership Join the Listen To Your Body Newsletter Steph Gaudreau Website Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes!

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Jan 12

33 min 7 sec

With the new year here and 2020 in the past, I'm looking both back and ahead. In this solo episode, join me as I share three lessons I learned during the challenges brought by 2020, the top five episodes of last year, and a sneak peak of what's to come in a new season of the podcast starting next week. Key Takeaways 2020 brought demands to shift and pivot; to embrace the both/and; and to ask a lot of questions and get curious The top five episodes of last year centered around non-diet intuitive eating and body image A new season of the podcast starts next week with a bit of a shift...stay tuned Top 3 Lessons from 2020 There's so much to be said about 2020. A year of so much unexpected change, upheaval, loss, and sadness. I learned a lot about having to be flexible, the challenge of holding competing emotions simultaneously, and the importance of creating meaning based more on what comes from inside when I ask questions. It was not easy. By no means did I shine at these lessons like a star pupil. Quite the contrary. It's all messy.  My hope is that these lessons will resonate for you or at the very least, help you see things from a different perspective. Dismantling Diet Culture The top five podcasts of last year definitely had a theme: diet culture...specifically looking at diet culture from many angles and seeing the need to move toward a kinder, more compassionate, and more inclusive version of nutrition and fitness. Between guests and solo episodes, we shared many aspects of moving away from dietary and exercise extremes and toward an approach where we listen more to our bodies and let our inner wisdom lead.  The top five episodes were: 268 - 5 Ways to Build Body Respect 275 - The Anti-Diet Approach to Eating with Evelyn Tribole 287 - Top 5 Things to Know Before You Start Intuitive Eating 289 - How to Ditch Dieting (Intuitive Eating Principle 1) 313 - How to Stop a Bad Body Image Day with Bri Campos A Look Ahead to the Podcast in 2021 I'm excited to share that a new season of the podcast is kicking off next week with episode 316. There will be a refreshed content focus, new guests, and maybe even a new look.  Stay tuned for the unveiling! Share your key takeaways from this episode with me in the comments section of the episode page. In This Episode Celebrating a major milestone  3 lessons I learned in 2020  The top 5 podcast episodes of 2020  What's coming in the new season of the podcast  Featured on the Show If you're ready to get free with food and fitness, check out the Tune In Membership Follow me on Instagram and join the conversation about food, fitness, and letting your body lead. Angie Jordan - podcast strategist Subscribe on iTunes Related Episodes 267 - My 2020 Theme + Meditation

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Jan 5

26 min 15 sec

With the new year rapidly approaching, you might be thinking about your goals for 2021. What if those goals had nothing to do with your pant size? I challenge you to reframe how you are working on your health without directly connecting them to your body size. Key Takeaways If You Want To Set Health Goals That Don’t Include Weight Loss, You Should: Reframe your mindset by unraveling diet culture and embracing what feels true to you Approach your mental, emotional, and spiritual health in the same regard as your physical health Work toward a mindset of self-care on all levels and focus on total body health rather than weight loss Creating Goals That Aren't Based On Your Size A fellow Steph is here to help me unpack what it means to set health goals that have nothing to do with weight loss. Steph Dodier is an intuitive eating coach who went from being culturally embedded in diet culture to radically reframing what it means to work on your health without it being connected to your body size. Steph is passionate about helping women live healthy without being on a diet and sharing her techniques for living a healthy lifestyle separate from society's desire to fit into a smaller body. Unraveling Diet Culture Change is only possible when it happens at the core of who you are. Unraveling diet culture can genuinely shake the foundation of who you are or what you thought you believed in. While this can seem daunting, it is important to see this new mindset as an opportunity to analyze where your previous thoughts have come from and whether they truly align with what you want. Viewing your mindset as an opportunity to break away from the definition of health that diet culture has co-opted and instead embrace your own definition of health is the first step to understanding what true health really is. Food Freedom in 2021 How do you define health? While advertisements tell us that your health is solely physical, it is truly a combination of the four bodies, including mental, emotional, spiritual, and physical health. By redistributing your energy to all four components of your overall health, you can work towards health in every aspect of the term. 2021 is the year that you can work towards freedom and focus on being healthier rather than just smaller. Steph’s voice is the voice you need to ring in the new year and can help you reject diet culture, set goals that don't include weight loss and help you feel better outside of your physical body. Are you ready to enter into the new year focusing on what makes your body feel good? Share your key takeaways from this episode and this year with me in the comments section of the episode page.   In This Episode How to liberate yourself from diet culture through feminism (7:46) Dismantling the possibility of rejecting diet culture while still desiring to be in a smaller body (13:21) How to set goals for your health in a new and different way (17:40) Discover how your mental health, emotions, and spirituality play into your physical health (23:55) The difference between moderation versus abstaining when it comes to your food choices (26:19)   Quotes “I teach it from that place of feminism, and that place of empowerment. And that connects with a certain group of women that are willing or at that place in their life where they are seeking power and seeking power for their own life.” (10:13) “Remember, it is a thought, it is not a fact. And I think that is where the power lies, is recognizing that your desire to lose weight is just a thought, and you don’t have to believe in it, grab it and entertain it. It does not have power over you.” (15:10) “The World Health Organization defines health as both mental, emotional, social, and yes, physical. Yet we are trained through tv advertising, marketing, even through my own medical training, to see health as just physical.” (19:48) “There is physical restriction and there is psychological restriction, and moderation to me is a psychological restriction. It may have to be where you live at until you are willing to trust yourself more until you do the work to trust yourself more, and then gradually moderation will go away.” (27:52) “I can help you be healthy. Here are all the things that you can do to be healthy, and none of it is going to give you a smaller body, but you are going to be healthier. You are going to move your body easier, you are going to have less inflammation, you are going to have all the things! Do you still want to lose weight?” (33:55) “What if, in 2021, we focus on everything else but the size of your pants. What would happen? That’s my challenge to people.” (36:40)   Links Join the Tune In Membership Here  Going Beyond The Food Podcast Stephanie Dodier Website Conquer and Thrive Community Program Join the Listen To Your Body Newsletter Steph Gaudreau Website Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes!   Related Episodes LTYB 294: How To Unf*ck Your Brain with Kara Loewentheil

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Dec 2020

41 min 15 sec

In these challenging times, body image struggles can get amplified fast. But, if you are prepared with practical ways to get through and understand a bad body image day, you can stop those gremlin thoughts in their tracks and reclaim the power you give your body. Key Takeaways If You Want To Stop A Bad Body Image Day In Its Tracks, You Should: Acknowledge your gremlin dialogue and question why you are allowing yourself to believe the stories diet culture has told you View body positivity as a social justice issue and embrace body positivity for all bodies Allow space for the grieving of what society celebrates and venture into the tidal wave of your emotions Give yourself permission to listen to your body and do what feels right for your body in the here and now Body Image With Bri Campos Brianna Campos, or Body Image with Bri, as she is known on Instagram, is a mental health counselor, therapist, and body image coach. Bri is passionate about helping others maneuver through their body image journey and heal the relationship that her clients have with their bodies. Getting Over Your Gremlin Thoughts Bri views the nasty thoughts or critical self-talk we engage with as your ‘gremlin voice’. These thoughts can often be messy and uncomfortable, which is why we cover them up with the stories we have been told by diet culture.  If you want to push through these gremlin voices, you need to acknowledge your inner dialogue, allow space for grief, and give yourself permission to be where you are right now, regardless of where everybody else is. By auditing your thoughts and focusing on the ones that align with your core values, you can choose to love yourself in a way that feels right for you. Healing Your Body Image Relationship Body image is not just about how you look. Body image encompasses everything from body positivity to privilege and your relationship with diet culture. The work begins when you start to question the stories that you tell yourself and take the leap into the tidal wave of grief and acceptance.  While it is not always easy, dismantling how we treat ourselves and our bodies is essential in healing your relationship with your body and getting over your bad body image days with grace. How are you giving yourself permission to be where you are now during this holiday season? Share which of Bri’s tips and techniques you are going to implement with me in the comments on the episode page.   In This Episode How to stop having a bad body image day by acknowledging your ‘gremlin’ thoughts (9:56) Why you should view body positivity as a social justice movement (11:46) Acknowledging the downsides of diet culture and weight cycling (24:12) The importance of allowing yourself to leave space and truly feel grief (28:54) Tips for navigating the holiday season and the pandemic when having bad body image days (34:40)   Quotes “People look to me not because I am perfect, but because I am vulnerable and I am honest.” (9:51) “Body image is not just how you look. Body image is also how you believe others view you, how those belief systems have you show up in the world. And there is a piece of body positivity in society of how accessible life is for you in your body.” (12:31) “I never believed that I could love my body until it looked the way I wanted it to. And it’s five years later, and I love my body. I don’t always love the way it looks or the way it moves, but I love my body, I love the vessel that it is and how it brings me closer to the values of connection and relationship and bringing good to the world.” (26:13) “Grief is sort of like a tidal wave. If you resist it, it persists. It pulls you deeper and deeper. As opposed to if you just ride out with it, eventually, it puts you back onshore. Because that is what emotions do, we don’t stay in one place forever.” (31:50) “I am going to honor my body, and this is how I am going to choose to love myself this holiday season.” (37:05)   Links Join the Tune In Membership Here  Body Grievers Group Coaching  Body Image Supervision Cohort Follow Body Image With Bri on Instagram Unpacking the Knapsack of Privilege Article Join the Listen To Your Body Newsletter Steph Gaudreau Website Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes!   Related Episodes LTYB 302: Finding Joy & Acceptance in Fitness for Every Body with Kanoa Greene LTYB 183: Dealing with Negative Body Image with Beauty Redefined

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Dec 2020

44 min 42 sec

Have you ever considered that your unique human design could help you listen to your body better? While there are tons of personality tests out there, the human design focuses less on a type and more on what you need to know about yourself to function optimally. Key Takeaways If You Want to Understand Yourself Better Through Human Design You Should: Look up your human design and understand what type you relate to the strongest Connect to your own unique way of making decisions Give yourself permission to be yourself and accept that everyone else is wonderfully different Take small steps to trust in the process and what lessons you are here to learn Understanding Human Design With Erin Claire Jones Erin Claire Jones uses Human Design to help thousands of individuals and companies step into their work and their lives as their most authentic selves and to their highest potential. Erin works as a guide, coach, and speaker, providing practical tools, digestible tips, and deeper self-knowledge so that you can gain access to living with greater ease and authenticity every single day. We Are All Meant To Do Things Differently Understanding your human design essentially means understanding how each of us is meant to make decisions. Harnessing the innate knowing that is within you can help you govern every decision and connect you to your unique decision-making process. By understanding your specific strategy and authority, you can create space in your life for pieces of alignment to fall into place and give yourself permission to be yourself. Finding Beauty in the 5 Human Design Types While human design works on a case by case basis, there are five main types that each holds unique hallmarks. Whether you are a manifesting generator, generator, projector, reflector, or manifestor, each one of us brings a different perspective and a different value to the table. When we are able to appreciate those differences, we will be brought closer together in our relationships and as a whole society. Are you ready to better understand your human design and use it as a tool to explore yourself and be open to new possibilities? Share what aspect of human design intrigues you the most with me in the comments section of the episode page.   In This Episode How human design can act as a window to understanding more about ourselves and our bodies (6:50) The role of human design when honoring your inner authority and outer authorities (10:06) Tips for understanding your unique human design and the five main types (17:48) What to do if you don’t feel aligned with your human design type (30:30) Understanding your profile and how you are meant to uniquely manifest your purpose (37:21)   Quotes “If there is anything that human design has taught me, it’s that we are all meant to do things differently.” (10:14) “I’m not trying to convince you of anything. Take what resonates and leave the rest. This is a tool that is meant to be a tool that empowers you but does not limit you.” (17:10) “Once we often dive more deeply into it, once we really explore it, it often makes so much more sense.” (30:32) “I think that often my experience makes people feel so in love with themselves, and so empowered to do things in a way that uniquely works for them.” (31:37) “I always say that we come into this life without an operating manual, and human design just gives us the manual.” (39:40)   Links Join the Tune In Membership Here  Angie M Jordan Podcast Mentor Get 10% Off Your Personalized Blueprint with the code STEPH Look Up Your Human Design Here Book an Individual Session with Erin Here Erin Claire Jones Website Follow Erin on Instagram Join the Listen To Your Body Newsletter Steph Gaudreau Website Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes!   Related Episodes LTYB 311: Reclaiming Your Spark By Honoring Your Swagger w/ Anniedi Essien LTYB 299: Tuning Into Your Inner Luminary w/ Leslie Tagorda

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Dec 2020

42 min 56 sec

Do you have big ambitions? What about dreaming of changing the world? The reality is you can accomplish everything you want when you can overcome burnout and find your groove. Using your mind, body, and swagger, you can reclaim your spark, achieve your goals, and take care of yourself in the process. Key Takeaways If You Want To Get Your Spark Back While Avoiding Burnout You Should: Stop letting your superwoman syndrome get in the way and start letting go of control and surrendering to the process Honor the relationship you have with yourself and build new relationships to help you going forward Intentionally make your wellness a top priority  Develop a wellness plan that is in line with your authentic self Work to develop your mind, body, and swagger so that you can have it all Reclaiming Your Spark with Anniedi Essien Anniedi Essien also had dreams of changing the world but looked up one day, realizing she had lost her unique spark. This is why Anniedi founded Idem Spark, where she helps women of every shape, shade, and size level up their mindset, embody their goals and embrace their own unique swagger. Honoring Your Relationship With Yourself and Others Many of us are led to believe that our worth comes from how we serve others. This can make putting your self-care as a priority as counterintuitive to what we have been taught. This is all wrong and can cause serious burnout. Instead of relying on yourself to be fiercely independent, there is strength in recognizing that you can't do it all alone. By working internally to repair your relationship with yourself, you can build new relationships that will support you going forward and help you become the woman you know you can be. Mind, Body, and Swagger The SPARK method works on your mind, body, and swagger to develop a wellness plan that is in line with your authentic self. We all have different goals and dreams, and it is only by owning your unique identity that you can create a plan that is aligned with you.  There is no reward without risk, and it takes letting go of control and intentionally making your wellness a priority to see real change. Your body will let you know what it needs if you just start moving it, listening to it, and giving yourself the grace you need to move forward in these uncertain times. Are you ready to define what success looks like on your terms, honor your mind, body, and swagger, and get your spark back? Share which of Anniedi’s methods you are going to implement into your self-care routine with me in the comments on the episode page.   In This Episode The role of culture, the superwoman complex, and race when making yourself a priority (11:20) How to let go of control and find and accept help from people who support you (15:34) The best ways to holistically take care of yourself and build your own mind-body swagger (19:42) How to get clued into your own unique desires and preferences if you have never given yourself the space to discover them (25:20) Ways that you can use the SPARK philosophy to focus on your big vision while avoiding burnout (31:10)   Quotes “This is all about how to go from being burnt out to being fired up. And for me that meant overhauling my wellness and really turning everything upside down.” (8:23) “This superwoman syndrome that is like, ‘I am going to put my cape on and go out and save the world’, but we don't realize that we also have to save ourselves.” (13:32) “Relying on a dream team actually first required me to build a relationship with myself and listen to my body, honor is cues that I had ignored for so many years, and know when to raise my hand and wave the white flag of surrender and say ‘I need help’.” (17:57) “That swagger piece is really about owning your unique identity and really creating a plan that is aligned to you.” (24:20) “You don't have to have it all together in the middle of a pandemic. What you want to be doing is giving yourself grace, and you want to be figuring out what you want to prioritize and tackle first.” (35:28)   Links Join the Tune In Membership Here  Use the Special Code LTYB20 For The Career Swagger Program Idem Spark Website Follow Idem Spark on Instagram | Facebook Join the Listen To Your Body Newsletter Steph Gaudreau Website Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes!   Related Episodes LTYB 307: Learning To Date With More Confidence with Lily Womble LTYB 285: How To Stop Outsourcing Your Enoughness with Bonnie Gillespie

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Dec 2020

40 min 54 sec

Are you suffering from a food lifestyle hangover? Counting calories and quantifying every little thing that you eat could actually be keeping you from listening to your body. Intuitive Eating is all about a more pleasurable and enjoyable way to eat that will help you start feeling better and enjoy food again. Key Takeaways If You Want To Stop Counting Calories And Start Enjoying Food You Should: Trust the process of Intuitive Eating and find a system to support you Focus less on the calories of foods and more on how certain foods make you feel  Be patient with the process and allow yourself grace when navigating which foods are right for you Lead by example to create a future legacy that is not focused on restrictions and rules The Power of Intuitive Eating Caitlin Ball is a health coach who specializes in Intuitive Eating. After moving to Switzerland, Caitlin saw the astronomical difference between how food is approached in Europe compared to the United States. Once she experienced a transformative glimpse of Intuitive Eating, she knew she couldn't go back and had to share this information with the world. Rejecting Diet Culture Once and for All When working to gain more body awareness, trusting the process and finding a support system is key. As women, we have been told for so long that our worth is based on our appearance, and restricting ourselves and placing rules around food is the only way to achieve the goals society has set for us. Instead of giving into these restrictions, Intuitive Eating supports you so that you can feel great in your body, which is really all that is important. Stop Restricting Yourself and Start Feeling Caitlin realized that rather than counting calories, truly acknowledging how you feel after eating a certain food is a much better indicator of what your body needs. If you allow yourself to listen to your body, you will start making decisions based on what you feel you need next, not focusing on the ‘should’ or ‘should not's' of certain foods. By jumping into the mode of curiosity and observation regarding how food makes you feel, you can start to figure out what is right for your body, right here and right now. Are you ready to leave the calories counting behind and walk away from the strictness and mental time it takes to quantify your food? Share which of Caitlin’s Intuitive Eating tips you are going to implement into your routine in the comments section on the episode page.   In This Episode How a rejection of diet culture has resulted in a totally different relationship to food in parts of Europe (8:08) Tips for breaking away from the need for control as an avid calorie counter (17:45) Why relating how you feel towards what you are eating is a much better indicator than calorie counting (19:39) How to make peace with food if you are worried about what is going to happen when you allow yourself certain foods (22:42) The role of legacy in the work that you do through children and other young souls (34:01)   Quotes “Once I tried out [intuitive eating], and I changed my personal relationship with food and realized I could travel and eat these foods and not eat too much and feel disgusting, and I could enjoy my life and start liking how my body looks without having to cognizantly want to change it, once I realize how much better life was with Intuitive Eating I had to share it!” (16:20) “I knew in my heart that it wasn't working, I knew that there must be another way because I got a glimpse of it from the people around me.” (18:19) “I realized that the calorie-counting wasn't actually doing anything for me, and the much better indicator was eating something, seeing how it made me feel, and then going from there and seeing what food I needed next after that.” (21:30) “You do have to test your patience a little bit, but you will start to notice how these foods make you feel, and you will be able to start listening to your body a lot better and then be able to make changes from there.” (26:53) “There are so many factors to how you feel because of this pandemic and everything that is going on in the world right now that do not have to do with food, so a juice cleanse is not going to solve all of your problems.” (33:08)   Links Join the Tune In Membership Here Caitlin Ball Website Quit Dieting For Good Podcast Follow Caitlin on Instagram Join the Listen To Your Body Newsletter Steph Gaudreau Website Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes!

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Dec 2020

40 min 11 sec

Learning how to put yourself in someone else’s shoes is critical for understanding the political, pathological, and personal ways in which black women and women of color experience their relationship to food. The truth is, food affects people differently, especially when it comes to their racial identity, and it is only by shedding the societal ‘should’s’ and outdated believes that we can soar higher. Key Takeaways If You Want To Better Understand Why Food Is Political, Pathological, and Personal You Should: Hold space for the anger of black women and women of color  Stand with black women and women of color in solidarity  Do not shrink into shame but instead shine in power Ask how best you can support black women and women of color Become committed to the sisterhood and stop living from a scarcity mindset Understand the lasting effects of food insecurity and racism Create space for people to work through their pain without trying to rescue them Embrace the incredible journey of discovering your own soul Let go of the beliefs that undermine your gifts and strengths Putting Yourself in Someone Else’s Shoes with SharRon Jamison SharRon Jamison is a teacher, leader, minister, author, entrepreneur, and life strategist who is passionate about helping others be who they were born to be instead of settling for what society has told them to be. Through her own experience with racial injustice, eating disorders, and the patriarchy, SharRon breaks down boundaries and exposes inequalities so that women can come together and heal as a community. Down With the Patriarchy The patriarchy that we have been socialized into thrives by pitting women against each other and forcing a scarcity mindset. We are told not to trust other women and to compete with them as if there is only room for one of us at the top. While there is evidence of a light being turned on in America, we are still at the beginning stages of this illumination. SharRon sees the first step to dismantling the patriarchy as white women coming together and standing with black women and women of color. Next, we need to embrace our ability to not shrink in shame but rather to shine in our power. Thirdly, white cis-gendered people need to be vocal about asking marginalized communities how they can provide support. Finally, by being committed to the sisterhood, we can spread the education necessary to stop wounding people of color. Racism, Food, and the Diet Industry Food is political, can be pathological, and is very personal. Many things may impact your ability to be healthy that are not directly in your control. This plays into the patriarchal system by keeping those oppressed and giving them very little opportunity to rise up from that oppression.  The BUGS (beliefs that undermine your strengths and gifts) that society has told you to believe are true are keeping people suffering. SharRon wants you to remember who you were before society told you that you were not enough, and work to help others without the same privileges to stop being ignored by this broken system. Equip yourself with the tools, remember who you are, and advocate for other people so that we can step into the illumination that so many desperately need to see. Have you ever connected the dots between systematic oppression, patriarchy, diet culture, and racism? Share how you are working to heal the ‘sister wound’ through sisterhood in the comments on the episode page.   In This Episode The four steps that you can take to come together with other women and heal the collective wounds of the patriarchy (9:03) Personal ways that being a black woman has altered SharRon’s relationship with food (15:29) Why food carries different political, pathological, and personal weight for women of color (18:32) How your racial background and socioeconomic status can impact your health and wellbeing (24:01) The importance of decolonizing your thinking and connecting your history to your density (28:15)   Quotes “We are being used as puppets to wound each other. And when we are aware of what is happening, we will stop wounding each other and start winning with each other and change the entire status quo.” (8:05) “Just like a fish does not know they are swimming in water, sometimes we do not know that we are swimming in this toxic pool called white supremacy.” (11:32) “I think that it is really, really important that people see how racism touches every aspect of their lives. So now, a lot of black women are not getting help, and anytime you don’t get help, you don’t get hope.” (18:10) “People are hurting, and it is overlooked because when you are a person of color, you don’t have visibility. Or you are deemed as less valuable. So I feel pain, but I also feel pride. I feel pride because, despite limited resources, people find a way.” (24:42) “Who were you before society told you who you were? You were amazing before you were socialized to be second class, before racism, before sexism, before ableism. You came to the world amazing, greatness is in your DNA!” (28:47)   Links Join the Tune In Membership Here SharRon Jamison Website What Not To Say To Women Of Color by SharRon Jamison Dare To Be Me Program Deciding To Soar 2: Unwrapping Your Purpose by SharRon Jamison Follow SharRon on Facebook | Instagram Join the Listen To Your Body Newsletter Steph Gaudreau Website Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes!

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Nov 2020

39 min 41 sec