11 – Shifting Your Mindset and Developing Healthy Habits with Renee Bellinger

In this episode I chat with Renee Bellinger, who is a wellness coach certified by Precision nutrition and Girls Gone Strong.  Her mission is to help her clients break the diet cycle by creating sustainable nutrition and movement habits  –  with a top-down approach. 

We’ll chat about:

  • How her background in psychology has become key to helping clients
  • How habits are the secret weapon to long-term health 
  • The secret to developing better habits   
  • How your beliefs about food, movement, and your history of dieting can impact your results 


Links to Resources Mentioned:

  • Precision Nutrition 
  • Girls Gone Strong 

Connect with Heather:

Renee Bellinger is the owner of Renee Bellinger Coaching, LLC.  

She is a certified Precision Nutrition Coach, Coaching Specialist through Girls Gone Strong, and also certified in Health Mindset Coaching.  

Prior to entering the wellness field, she worked as a Behavior Specialist at a therapeutic school and has 20 years of experience helping individuals identify problematic behaviors as well as working towards behavior change.  

She believes that diet culture is harmful and believes in empowering individuals to adopt sustainable habits to help them nourish and move their bodies.  


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.

In this Episode:
01:06 – I’m using air quotes for “FIX THEMSELVES”, just FYI 
02:10 – Moving from the health IT field to 1:1 coaching 
03:40 – A common motivator to join the ‘wellness industry’
05:33 – What does long term health look like?
06:18 – “If you didn’t think you would lose weight at all what would you still be willing to do?”
06:30 – Using Body Respect as the first step to body positivity
10:07 – Snipping the self-conscious loop of negative self-talk 
11:02 – Is your healthy lifestyle secretly a diet?
12:43 – Intuitive eating vs dieting
13:29 – Is there a right way to do Intuitive Eating
14:09 – the root of your thoughts 
15:35 – Breaking the Restrict – Crave – Binge cycle 
16:42 – Binge Breathing
19:25 – Are you “addicted” to sugar?
23:20 – To focus on health, put weight loss on the back burner
24:36 – How do you know if Intuitive Eating is “working”?
25:51 – Can weight loss ever be the goal?
27:28 – Curate the messages you receive about health
28:20 – Confronting your own internalized fatphobia 

29:57 – Putting the weight loss goal in the freezer
30:55 – Why do we want to be smaller? (Hint: it’s patriarchal conditioning 😉 )
32:00 – The 3 questions to ask yourself when you’re struggling with the urge to diet

Show Mentions:

Connect with Brooke:

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…


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.


Deprogramming from diet culture and living better

because of what we add,

not what we take away. 


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. 


  • 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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10 – Using a Holistic Approach to Connect Body, Mind, Heart, and Soul with Jennifer Stark

10 – Using a Holistic Approach to Connect Body, Mind, Heart, and Soul with Jennifer Stark

In this episode, I chat with Jennifer Stark, who has a certified holistic health and wellness coach with a background in professional one-on-one and couples counseling, personal training and group fitness instruction. She helps her clients take a holistic look at their struggles—the blocks that keep them from experiencing happiness, vibrant health, and fulfilling love—and empower them to take action to reach their goals.

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!
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