05 – Getting off the Diet Roller Coaster with Intuitive Eating

In this episode I’m chatting with certified Intuitive Eating Coach, Brooke Spendlove

Brooke helps moms get off the diet roller coaster for good and tap into their intuition to guide them and make peace with food.

What she actually does is help her clients to love what they see in the mirror so they can stop hiding and start showing up in their lives. Her mission is to help other women to find the freedom to live without constantly thinking about how they look..

Brooke is a certified Intuitive Eating Counselor and NASM Certified Personal Trainer and the owner and creator of Spendlove Coaching.

Her own wellness journey led her to getting a Master’s Degree in Health and Wellness Coaching from Creighton University.

During her Master’s program she realized that her obsession with tracking, weight and doing everything “right” was escalating and she knew something had to change.

She couldn’t coach clients as she struggled with her own disordered eating. She discovered Intuitive Eating as a way to improve her relationship with food and her body and now leads other women on the same journey.

For many the first step is getting off the diet rollercoaster…

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04 – Living Pain-free with Movement Coach, Jacqueline Gikow

In this episode I’m chatting with certified Movement Coach & Rehab Specialist and National Board-Certified Health & Wellness Coach, Jacqueline Gikow.

What exactly is Movement Coaching?

It’s fitness training geared to help you move better, get stronger, and prevent re-injury. It helps you stay active so you can do more – play, travel, and work with more energy

Connect with Jacqueline:

Jacqueline pairs her movement coaching with wellness coaching, which supports your healthy wellbeing goals so that you become the best version of YOU. In this episode we talk about how Jacqueline helps clients recover from injury and teach them how to avoid them in the future.

Jacqueline certainly has a lot of expertise in the area of physical fitness – she’s a Certified Movement Coach/Rehab Specialist, a Certified Personal Trainer, National Board-Certified Health & Wellness Coach, a Functional Aging Specialist, certified Group Exercise Instructor, a Arthritis Foundation Exercise and Aquatic Program Leader, a Aquatic Exercise Instructor, and a Certified Aquatic Rehab Specialist. 

Not to mention, a Remedial Exercise Consultant (ExerciseETC), a Myofascial Release Instructor, a Senior Yoga Specialist, and a Certified TRX® Instructor.

As a special gift for our listeners, you can get a preview of Jacqueline’s practical approach to fitness. 

Download the FREE wakeup routine (as we discussed in the episode!)

This free routine, which Jacqueline callsA Pain-Free Kick-Start to Your Day’ so you can rise and shine, get that blood pumping, and greet the day in less than 5 minutes! 

Why Work With Me?

You ache. You want less discomfort from daily wear and tear, arthritis, trauma, postural strain, and repetitive movements.

I offer an approach to safe, effective movement that makes you feel good and doesn’t cause pain.

You hurt. You want less pain in your bones, joints, and muscles.

I support your determination to hurt less and have more energy.

You want convenience.

I can work with you in your Manhattan home, outdoors, or online.

 

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01 – Welcome to Results Without Restriction Podcast

Welcome to the Results Without Restriction podcast!

The show where RESULTS have nothing to do to with weight and everything to do with setting and reaching health and fitness goals that focus on what we’re achieving, not what we’re losing.

We’ll talk about deprogramming from diet culture and get expert advice on reclaiming your relationship with food and movement.

Meal Planning as Self-Care

Self care is about taking good care of yourself and treating yourself as kindly as you treat others. Self-care is about making our own well-being a priority. 

So why do so many of us put our needs at the bottom of the list, allowing ourselves to be in a constant state of stress in order to get through an endless list of tasks. 

How can practicing some self-care help us protect our time, our energy and our health?

When we talk about self-care often we think of manicures, hot stone massages, and other luxuries. We don’t often think about planning, organizing, or scheduling as examples of self-care because they sound kinda like …well… work.
But here’s why we should consider these as self-care activities – they actually play a big role in protecting your health. Think about how you feel when you’re rushing around, running late, or looking for things that are never where you can find them.

 Stressed, right? 

And that’s a problem because if you spend enough time stressed out, your body will have a chronically elevated level of the stress hormone, cortisol, which can really be problematic for your health, in both the long and short term. 

Self-care is important because by doing things that protect our time and energy, we minimize the low grade chronic stress that we bring upon ourselves by not being proactive. 

Listen, if you’re about to say you’re too busy to sit down and take time to plan out meals for the week because it feels like one more chore to add to your already long list of things to do – trust me when I say taking time to plan for meals each week, and writing out a grocery list, ultimately benefits you in a lot of ways! 

It will save you money because dining out is so much more expensive than preparing meals at home. It also means less food waste because you’ve only bought the items you need to prepare your meals. 

It means you’ll eat healthier. Even when you make healthy menu choices, portions are generally twice what you’d normally eat, and restaurant food usually contains higher sodium levels than what we make at home. And it’s usually prepared using lower quality oils like soybean. With meals planned and prepped ahead of time, you’re less tempted to get greasy takeout or hit up the drive-thru. 

Choosing ingredients from the grocery store gives you more control over the quality of your food. When you select and prepare your own food knowing exactly what is included in the dishes you make, you’re able to better control the quality of your meals. 

And most of all, it means less STRESS. Planning meals reduces your stress level because you have a solid plan for your week and you won’t have to rack your brain at the last minute to figure out what’s for dinner, trying to pull something together with whatever you happen to have on hand. 

How to Create A Weekly Meal Plan: 

  • Print out the blank Weekly Meal Planner printable guide here.

  • Take a look at your schedule for the upcoming week and note what days of the week will you be home to cook and which nights will be a little more rushed. For those nights, schedule a crockpot meal or pre-cooked dinner the night before.

  • Schedule one day near the end of the week as Leftover Day, making sure not to let food and money go to waste

  • Decide what you’ll eat on each day. Need menu ideas? Sites like emeals.com, TheFresh20.com and TheSixOclockScramble.com include healthy recipes that are quick and easy to prepare along with the grocery shopping list for you. Pricing starts at around $5 per month.  

Create your Grocery List:

  • Compile the list of ingredients from all your recipes

  • Figure out what you have on hand and what you’ll need to pick up at the store

Prep Your Meals: 

  • Spend time on the weekend doing some batch prep for your meals:

    • Chop all of your vegetables together

    • Cook all grains and beans ahead of time

    • Make your needed sauces, dressings, and marinades

  • Pack your prepped food in clear containers and make them easily accessible in the fridge. 

Tips: 

  • Think ahead and cook up an extra batch. Plan to make double what you would normally make for dinner so you have leftovers for lunches or freeze it for another dinner.

  • Be sure to have food defrosted if you’re using any frozen items like meat, chicken, or fish. 

If you haven’t meal planned because it seems too time consuming, know that by creating a system, it will be so much faster and easier each time you do it. Once you start implementing a weekly meal plan, you’ll notice you feel less stressed over the dinner-time rush. 

You’ll feel so much less stressed when you know you’re ready for the week and you have what you need to make healthy meals for your family. Taking an hour to sit and plan your meals for the week will save you much more than that in time and energy in the long run.

 

Disclaimer: I am not a medical doctor or Registered Dietitian. The information presented is purely to share my experience and for entertainment purposes. As always, check with a doctor before making any fitness or nutrition changes. The author and blog disclaim liability for any damage, mishap, or injury that may occur from engaging in any activities or ideas from this site.

 

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I am your host, Laurie Mallon. I’m a certified personal trainer, a former womens health coach, and a certified yoga instructor.

This episode is really the origin story for Results Without Restriction – how it all started, how it’s going and how it ended up as a podcast.

04  – Living Pain-free with Movement Coach, Jacqueline Gikow

04 – Living Pain-free with Movement Coach, Jacqueline Gikow

I am your host, Laurie Mallon. I’m a certified personal trainer, a former womens health coach, and a certified yoga instructor.

This episode is really the origin story for Results Without Restriction – how it all started, how it’s going and how it ended up as a podcast.

Let's connect!

Hey there!

I'm Laurie Mallon, ACE-certified personal trainer and certified yoga instructor. I believe in giving women the tools they need to find their own path to wellness, and supporting and empowering them along the way!
I'm glad you're here!

4 Steps to Create a Life-Changing Meditation Practice

 

 PHOTO CREDIT:  ASHLEY MARKS PHOTOGRAPHY

PHOTO CREDIT: ASHLEY MARKS PHOTOGRAPHY

 

Meditation can be a life-changing practice if you struggle with stress or anxiety. Meditation has been shown to rewire the brain to return to a calm state and teaches you how to manage your racing thoughts or excessive worries.

You may not know this but 20 years ago I struggled with crippling anxiety and panic attacks. I went to the dr for anti-anxiety pills but instead got a lesson in meditation. Learning how to quiet my mind has been an invaluable tool in managing my anxiety since then.

If you’re struggling with constant worry or a brain that doesn’t relax, you may want to create your own meditation practice. It doesn’t have to be complicated, you can start right now!

Here are 4 steps to getting started:

1. Create space

Literally and figuratively. Find a place where you’ll be able to sit in peace for a few minutes at a time (to start). Free of noise, distraction, traffic, or anything that will disrupt your meditation. Put a comfortable pillow, chair, blanket in the place where you’ll meditate to designate it your meditation space to help your mind and body transition into your practice.

If you can’t designated one space for meditation, don’t sweat it. The great thing about meditation is it literally can be done ANYWHERE, but most people find that having a designated spot for it helps get into the right mindset for the practice.

Also, carve out a time in the day when it will be convenient for you to meditate. Most people prefer to do it early in the day, that way it doesn’t get postponed or eventually left undone by a busy day or being too tired later on.

2. Pick a style

Figure out what kind of meditation you want to do. I’ve listed some beginner-friendly ones here:

  • Breathing meditation – focus only on the breath. Inhale, exhale. Inhale, exhale.

  • Counting meditation – the same number sequence is repeated over and over.

  • Mantra meditation – focus on a word or phrase for the duration of the session.

  • Sensation awareness meditation – scan through your body one part at a time and just tune in to the sensations of your body at that time. No judgement, just awareness.

  • Walking meditation – Sitting meditation usually provides the greatest benefits, but you may need to start with small steps. Walking meditation is useful for beginners or as an alternative on days when a regular session isn’t feasible. Walk around your own living room or backyard. Walking automatically puts you in touch with your body. Observe your posture from foot to head.  Align your breath with your steps. Pause frequently to create a slow and restful state of mind. Take a moment to stand up straight. Lift each foot gently, and roll from heel to toe as you place it down in front of you.

    To start, just pick one type and see if it resonates with you. if not, you can move on to another type. Most beginners start with a guided mediation.

3. Start Small

For most people, one of the most difficult things about meditation can be finding the time to squeeze a session into your busy schedule. You can start by meditating for five minutes or less!

  • Stop on red. You may start looking forward to red lights if you use them for a refreshing break. Focus on your breath and appreciate the world around you.

  • Take advantage of routine tasks. Empty your mind and your dishwasher at the same time. As you remove forks and plates, clear out nagging resentments and doubts.

  • Ease stressful moments. Meditate on whatever disturbs you.Being annoyed with a salesclerk who rang up your purchase without putting down their phone could remind you to listen more attentively to family and friends. Let it be a teachable moment that creates more harmony.

  • Express gratitude. Happy events are also worth pondering. Stop to give thanks for hot chocolate or spring flowers

4. Join a Guided Meditation Group

Guided meditation sessions with a group leader take care of the agenda for you.

  • Find a community. Yoga studios, public libraries, and local hospitals may offer programs. Browse online or check bulletin boards in grocery stores and coffee shops. Start your own group through Meetup.

  • Locate a meditation instructor. Effective instructors come in many shapes and sizes. Ask about why they teach meditation and how they lead a session. As long as you feel comfortable with them it may be a good fit.

  • Work with distractions. Meditating in a crowded room may feel different than sitting down alone in your bedroom. If trying to screen out distractions makes it difficult to concentrate, try accepting them instead. Remain aware of your surroundings. If a door slams or a phone rings, gently bring your focus back when you’re ready to resume.

  • Go at your own pace. Meditation comes more easily for some practitioners, and your powers of concentration will probably rise and fall from day to day. Listen to the instructor when you need more guidance. If you already feel clear and connected, you may want to follow your own thoughts instead.

You can start a meditation practice today even if you’re short on time and juggling many responsibilities. Practical meditation techniques can put you on the path to managing stress and enjoying greater peace of mind.

Pssst… Want my healthy recipes and printable workouts?

They’re all yours! Get access here:

Disclaimer: I am not a medical doctor or Registered Dietitian. The information presented is purely to share my experience and for entertainment purposes. As always, check with a doctor before making any fitness or nutrition changes. The author and blog disclaim liability for any damage, mishap, or injury that may occur from engaging in any activities or ideas from this site.