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…

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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.

 

Deprogramming from diet culture and living better

because of what we add,

not what we take away. 

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03 – Setting and Reaching Athletic Goals with Carrie Jo Bradley

In this episode I’m chatting with Carrie Jo Bradley, personal trainer and health coach on shifting our focus to fitness and improving athletic performance.

As a health coach who works with mostly women, she understands that setting and achieving goals that revolve around getting faster, stronger, or simply doing more than you thought possible, can have amazing impact in all areas of our lives.

Inside the Episode:

01:32 – What to do for fun when you live in the middle of nowhere
02:35 – What lit a fire in Carrie to improve as an athlete
03:45 – Setting the goal to complete her first half marathon
04:42 – She didn’t win… did she??
05:02 – What this newfound confidence meant to her
08:58 – Becoming a health coach
09:57 – The difference between leading classes and working 1:1 with clients
11:18 – “Behind every behavior is a belief”
12:40 – Carrie’s process to help clients set SMART goals
13:10 – If anything was possible, what would you want to do?
13:30 – #1: See it and create a vision
18:27 – #2 Believe it (assume the identity)
21:16 – Silencing your inner critic
22:11 – “I’m good enough, I’m smart enough, and GOSH DARN IT…”
22:28 – Strike a power pose!
23:26 – Where’s that negativity coming from?
24:20 – The impact of removing the negative self-talk loop
25:20 – #3: Act Like it
26:08 – Taking baby steps is still moving forward
26:43 – The mental energy of decision making
27:36 – Create a habit but keep it fresh
31:32 – The Unplugged Run
32:58 – Carrie’s 3 tips
33:03 – Use the power of pretend to believe in yourself
34:22 – Watch your fear-o-meter
35:15 – Uncover your Why

Episode Mentions: 

Connect with Carrie:

Did you know you’re 42% more likely to achieve your goals if you write them down?

This free printable guides you through setting any kind of goal…the SMART way

Carrie Jo Bradley is an ACE-certified health coach and group fitness instructor. She helps moms manage time and training so they can reach their athletic goals.

Her journey from ordinary mom to #badathmother inspires Carrie to help other women believe bigger for themselves.

Home base for adventures with her husband and two girls is Vancouver, British Columbia. Visit her online at carriejobradley.com.

Deprogramming from diet culture and living better because of what we add, not what we take away. 

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02 – Bouncing Back after Burnout with Jill Kay

In this episode I chat with Functional Nutritionist Jill Kay about taking a holistic approach to recover from burnout. We talk about the moment she knew she was officially burnt out, what she did to recover, and the process she uses with her clients to do the same! 

After the year of COVID we could all use some self-care strategies to bring ourselves closer to centered, steady, and refreshed! 

In this episode:
03:25   Her turning point “couch incident”
04:23  Jill’s recovery journey
04:50  Saying no
05:30  Resting more
06:22  Giving it time to take effect
07:49  Listening to her intuition, letting go of guilt
09:25  How do you want to feel today?
10:40 4 activities you can use to relax
12:30 Moms need to do this
13:48 How often should you ‘check in’?
14:49 Why she works with clients for 3 months at a time
17:33 What I love about Jill’s approach
20:03 Why lifestyle change requires management of expectations
21:16 Jill’s top tips for avoiding burnout
25:32 What to do if you have a ‘couch moment’

Connect with Jill:

Jill Kay is a Functional Nutritionist and owner of Down to Earth Wellness. She helps outdoorsy women beat burnout so that they can feel more energized, calm and back to the weekend adventures that feed their soul.

Jill combines a functional nutrition and science approach.

She offers 1 on 1 coaching as well as online workshops.

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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.