simply: health coaching

This quarter's theme is Spring Cleaning—and in this episode, I provide some questions to ponder as you figure out how to clean up your relationship with social media, especially if you don't want to leave it entirely.

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This quarter's theme is Spring Cleaning—and in this episode, I talk about cleaning up "potty mouth" and offer a tip for better communication.

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This quarter's theme is Spring Cleaning—and in this episode, I talk about my latest book obsession, self care vs. self-care, and real self care vs. faux self care.

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This quarter's theme is Spring Cleaning—and in this episode, I talk about tidying up "the needs pile."

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This quarter's theme is Spring Cleaning—and in this episode, I talk about what to consider if you're needing to clean up some of your relationships.

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This quarter's theme is Spring Cleaning—and in this episode, I talk about what to consider when you're already "eating clean" most of the time ... and something still feels off.

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This quarter's theme is Spring Cleaning—and in this episode, I talk about the health benefits of filtering what we watch and read.

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This quarter's theme is Spring Cleaning—and in this episode, I talk about the health benefits of spending time in nature. Get off your screens and get out there!

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This quarter's theme is Spring Cleaning—and in this episode, I talk about fengshui ... and what effect having a toilet in the living room can have!

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New quarter, new theme! This quarter, we'll be talking all about Spring Cleaning, starting with this episode on detoxing. Licking lawnmowers not required.

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It's National Nutrition Month! Of course, you're celebrating, right?

This month, I'll be talking about the basics of a sound nutrition education—because I've realized how few people actually know those basics. Today's episode is all about how to take a restricted diet home from the hospital.

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It's National Nutrition Month! Of course, you're celebrating, right?

This month, I'll be talking about the basics of a sound nutrition education—because I've realized how few people actually know those basics. Today's episode is all about nutrient density and how to make the best food choices.

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Have you ever been told (or told yourself), "You've got this?" Have you ever answered a deep question with, "I don't know?" Listen in as Coach Kisha Woods and I talk about "the strong myth of women" and why it's not serving us and how these words are a barrier to transformation.

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Transformational mindset coach Kisha Woods advocates, teaches, and motivates women from all walks of life. Her transformational coaching style and unbiased support help build powerful Partnerships that are dedicated to helping women level up the bar on amplifying personal success and entrepreneurial growth.

kisha's resources

It's National Nutrition Month! Of course, you're celebrating, right?

This month, I'll be talking about the basics of a sound nutrition education—because I've realized how few people actually know those basics. Today's episode is all about what the macronutrients do in and for our bodies and why it's important not to eliminate any of them entirely.

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It's National Nutrition Month! Of course, you're celebrating, right?

This month, I'll be talking about the basics of a sound nutrition education—because I've realized how few people actually know those basics. Today's episode is all about macro, micro, and other nutrients—and why there's a difference between nutrition and nutritionism.

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After covering the basics of healthy eating for now, we're turning our attention to the principles of Integrative Nutrition®, the style of health coaching that I practice. And we're continuing the conversation with the topic of small, simple, sustainable steps taken over time.

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Listen in as Energy Expert Tihanna Louise and I explore a wide range of topics, including energy (masculine and feminine, anabolic and catabolic, doing and being), dis/connection and its effects on our level of burnout, and how intention can make or break the effects of our communications—private and public.

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Certified Executive Coach, International Speaker, Corporate Trainer + Facilitator, and “Energy Expert” Tihanna Louise works with individuals and corporations to amplify their communication, connection, and confidence so that they have a positive, influential impact on the world.

Her vast experience as a television and radio news reporter, producer, and writer telling stories all over the country for major networks has given her the proficiency to teach others the art of communications.

With nearly 10 years in PR/Marketing, she delivers value as a strategist and coach, helping businesses and nonprofits to create and share their impact stories to authentically engage for powerful outcomes.

Tihanna Louise believes effective, authentic, and engaging communication is a learnable skill and that every person on the planet has a story worth sharing.

Her book, Speaking Inside Out, is now available.

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After covering the basics of healthy eating for now, we're turning our attention to the principles of Integrative Nutrition®, the style of health coaching that I practice. And we're continuing the conversation with the topic of a positive mindset—something we need to develop before we can really shift our health journey in a more positive direction.

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After covering the basics of healthy eating for now, we're turning our attention to the principles of Integrative Nutrition®, the style of health coaching that I practice. And we're continuing the conversation with the topic of primary foods—what besides the food we put in our mouths nourishes us (or doesn't).

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Foundations of Wellness for Women is back—and we're taking on the Integrative Nutrition® topic of primary foods, all those other aspects of our lives that nourish us ... or don't.

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We're done talking about the basics of healthy eating for now, and we're turning our attention to the principles of Integrative Nutrition®, the style of health coaching that I practice. And we're kicking it off with the topic of bio-individuality—the concept that we're all unique-orns—and what that means about where we get our advice on the next step of our health journey.

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This week's episode is all about gum surgery, regular and restricted diets, and stories about life in the trenches of nutrition services at a medical center! And I summarize the principles of healthy eating—both in the episode and in an infographic you can download for yourself and/or share with your team.

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In part 4 of the Back to Basics series, I'm talking about mindfulness and gratitude—it's deeper than what you think of as "mindful eating." 

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In part 3 of the Back to Basics series, I'm talking about portion moderation—not portion control! And I'll teach you a way to estimate your portions rather than taking on the Herculean task of weighing and measuring every BLT (that's bite, lick, and taste).

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for employers

You've heard me talk about nutrient density—here's your chance to learn about narrative density and how to elevate the mundane with Dr. Jason Frishman! Join us for a wide-ranging conversation about the importance of the practice of daily living ... with some detours into Star Wars, Lord of the Rings, and why #JosephCampbellWasWrong.

#JosephCampbellWasWrong

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Dr. Jason S. Frishman, PsyD has been working for over 20 years to support individuals, groups, families, organizations, and businesses. Jason is excited to bring more than two decades of work in offices, institutions, kitchens, farmers’ markets, woodlots, and boardrooms to wild new environments.

Whether as a psychotherapist, the creator and founder of JourneyMen, public speaker, thought leader or narrative consultant, Jason believes that our lives are adventurous, and we can and should be an active, engaged author of our own adventure stories!

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In part 2 of the Back to Basics series, I'm talking about cooking from scratch and eating family meals on a regular basis. Why do something that feels like so much work? Lots of reasons—and you'll find them in this episode!

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for employers

According to Michael Arloski, "The root of 'coach' can be traced to a village in Hungary, Kocs, where carriages were made in the 1500s. Coaches love metaphors and what is better than this one: A 'coach' takes you from where you are to where you want to go. Perfect. The client is the one with the reins and it is the coaching process that facilitates the journey."

This is our jumping-off place as Dr. Suman Tewari, Jen Sprague, and I take on the topic of the basics of coaching. If you're "coaching-curious," take a listen and see whether working with a coach is something you want to invest in!

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Foundations of Wellness for Women

Welcome to 2023—and to a podcast series I'm calling "Back to Basics." This month, January 2023, we'll be going back to two very basic questions:

This week, we're kicking the series off talking about whole foods. Join me as I give you some really simple ways to pick the least processed foods available.

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for employers

Have you ever set a goal and thought, “I’ll start [tomorrow/next week/next month/next year]?”

Well, here’s a true test of this approach. This coming Sunday is:

It’s a fun confluence—and you will be forgiven if it does nothing to jumpstart your health journey.

In this episode, I have some thoughts about "I'll start tomorrow" and "just do it"—and I make some suggestions for how to begin your health journey in 2023, whether you start tomorrow or the next day!

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To everything, there is a season! And whether that conjures up Ecclesiastes or Pete Seeger for you, in this week's episode, you'll learn about what the new season and the new year are bringing to Simply: Health Coaching!

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Remember Karrie Miller from season 4 episode 42? Today’s episode is from Karrie’s ending emotional eating masterclass series—we reversed the mikes and I’m the one being interviewed! Karrie will be running the masterclass series in 2023 with all new teachers, and I'll be offering my Stewarding Emotional Eating group program again in 2023 as well.

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This episode is made of the stuff I really geek out about: food, energy, food energetics. Why is labeling ourselves by our food preferences not a great idea? What can we do if we've hit a plateau on our health journey? How do we balance our internal and external landscapes, and how is that related to cell permeability? Join me and Ellen Goldsmith as we dig into this and a lot more!

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Ellen Goldsmith, MSOM, L.Ac., Dip. C.H,. is a licensed and board-certified acupuncturist and Chinese herbalist. She is the author of the book, Nutritional Healing with Chinese Medicine: 175 Recipes for Optimal Health, a book to help people understand and put the nourishing wisdom of Chinese medicine into everyday lives, where it matters most—the kitchen.

She is on the faculty of the National University of Natural Medicine’s College of Classical Chinese Medicine and the Academy of Integrative Health and Medicine teaching Chinese dietetics. She lectures widely, practices out of Portland, Oregon and teaches online.

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If your brain is a computer, what operating system is it running? Is it time for an update? Join me and Karrie Miller, Master Neuro-Linguistic Programming practitioner (NLP) and transformational mindset coach, as we talk about the unconscious program we run about our self love and self worth—a program that is sabotaging our relationship with food!

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Karrie Miller is a Master Neuro-Linguistic Programming practitioner (NLP) and transformational mindset coach. She helps introverted women heal their emotional eating so that they can live happy, healthy, and confidently by teaching them how to work with their unconscious minds to create empowering beliefs and better internal resources that help them build the life of their dreams.

Karrie's journey into coaching started when she worked with an NLP coach who helped her to realize that she was unconsciously eating to the point of almost puking at every meal. It was how she felt “full” inside—by filling the void inside her with food… and she ate for every emotion.

After her breakthrough with her NLP coach, she found self-love, self-worth and self-confidence. She also lost 22 lbs and has kept it off for 4 years—and all she did was stop overeating and stop eating her emotions. She is now able to recognize her triggers and utilizes better internal resources to deal with her emotions instead of using food. She had such an amazing transformation, she had to become a Master NLP practitioner to help other women realize their self-love and self-worth.

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Our physical environment is a major primary food that can nourish or toxify us! How's your relationship with the "stuff" in your life? How is holding on to "stuff" detrimental to our well-being? Do you manage your time—or transform it? Join me as I explore these questions and more with professional organizer and productivity consultant Pam Holland. (And if you're downsizing a now-empty nest, make sure to listen to Pam's sage advice at the very end!)

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Pam Holland is the founder, owner, and chief bottle washer of a professional home organizing and productivity business, Mindful Decluttering & Organizing. Since 2005, Pam has delighted in helping folks in transition free themselves from physical, mental and psychological clutter so that their productivity and creativity can grow and flourish. Her services include virtual organizing, time transformation services and her one-of-a-kind “Declutter Your Life” membership program.

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The free Stress Less virtual program started yesterday, November 7, 2022—and you can still catch up if you register through the end of this week! I wanted to share this segment of the introductory Zoom call, which is all about stress and burnout and will be useful whether you join or not.

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You've heard me talk about mental hygiene—and this week, we're talking mental fitness with Positive Intelligence Coach Deb Shannon! We dig into neuroscience, oxytocin + cortisol, saboteurs + sages in this wide-ranging conversation. Join us for some prefrontal cortex deadlifts!

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Deb Shannon is a mental fitness leadership coach and a talent management leader with 25 years of experience providing organization development at global organizations. She is an energetic present-moment leader. Clients recognize her for helping them define and construct the culture that attracts, retains, and grows the highest-quality leaders and team players. Weaving stories, neuroscience, sports experience, and mental fitness into workshops and speaking engagements, Deb draws participants into the conversation, pulling back the curtain on solutions that move staff away from reactive and inefficient processes and toward simplified workflows and high engagement. Deb’s interests include tennis instruction and competition, skiing, sailing, hiking, rowing, cheese making and berry picking. Deb can be found with her dog, Zoomer, on the trails all over Vermont and Maine enjoying the endless beauty of our land and seascapes and the people who shape them.

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Ever thought, "I'm the world's least creative person?" (I have. A lot.) This week's guest, artist and entrepreneur Diana Stelin, is on a mission to change your mind—and help you turn your burnout around! And in our conversation, you'll learn Diana's special sauce—the SPARK method—that blends neuroscience and creativity to do just that.

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We talk about stress a lot—and how often do we stop to define it? Join me as I introduce four definitions I really like—and talk about why I feel they're important.

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Foundation of Wellness for Women's monthly office hours started with a review of our retreat on the Joy-Filled Richness of Real Connection, facilitated by Joy Coach Robin Shear. Listen in as Suman, Jen, and I talk about what we learned and what it meant for our week!

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How is it a privilege to live in memory or imagination? I've been thinking a lot differently about the idea of being present since I attended a workshop at the Vermont SHRM conference last week—listen in and learn why!

What's a budget smoothie? And how can we get in the driver's seat for our financial wellness? Find out in this conversation with Kristen Ahlenius.

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Kristen is an Accredited Financial Counselor® with a Bachelor of Science in Financial Counseling & Planning. As the Director of Education at Your Money Line, her goal is to impact participants' lives and improve money behavior for generations. Kristen has extensive experience with the military community and is a subject matter expert on student loans. In her off time, you will find Kristen with her two beloved golden retrievers, working on her Master's degree, or watching Friends on a loop.

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What's the first thing you might want to clean/organize in your physical space? How is a coach like a rearview mirror? And what the heck are barf buckets and blessing buckets? Find out in this delightful conversation with intuit designer and coach Annette Stahl!

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After a decade of corporate merchandising, marketing, team building, and leadership, Annette Stahl emerged into entrepreneurship with her creativity in hand.

Annette's passion led her to build the top real estate team in her market. Excelling in seeing patterns and building efficient connective systems, she developed the Client's Choice online platform to price and design a new home in an hour-long consultation. Client's Choice drove A Design Discovery’s new construction division to build, draft, and design over 400 new homes, each one crafted to align with her clients' dream lives.

There’s the plan and then there is life with its twists and turns, which led Annette into her own 30-year personal growth journey. Through weaving her clients' dreams with all her mind, body, and spirit practices, A Design Discovery expanded to include inner and outer space alignment.

She expanded her skills to bio-energy, Feng Shui, soul coaching, integrating nature healing, mindfulness practices, meditation, and cultivating emotional balance as she navigated life’s challenges: from marriage to divorce, motherhood to empty nest, corporate worker to entrepreneur, from surviving violence to living in compassionate alignment with her abundance and truth, from cancer to the nuances of business building.

She often says, "Our dream life flows best in our dream space."

As an intuit designer, entrepreneur, and business & life coach, Annette will open the space you need to expand into a life by your design.

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Does a meditation practice sound like just one more time commitment you can't make? Then this week's episode is a treat just for you! Mindfulness mentor Trish Maley talks all about bite-sized mindful moments—virtual fortune cookies—that can make all the difference!

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Trish Maley has been practicing, studying and teaching insight meditation and social meditation for the last 3 years. She will graduate from a Mindfulness Meditation Teacher Certification Program in December. The program is taught by meditation pioneer Jack Kornfield and meditation teacher Tara Brach.

Trish and her twin sister Joy Aleccia own a business called Embracing Stillness where they offer reiki and mindfulness mentoring and facilitate social meditation groups.

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What does freshman parent orientation have to do with health coaching? Find out what I learned from it as a health coach—and how you can use it to leave instinct and rationalization behind for intuition.

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You've probably heard about the Quiet Quitting phenomenon happening in the workplace as we grind into the 3rd fall of the pandemic. But there's one aspect of it I'm not hearing anyone else discussing, and that's what I'm talking about in this episode. It's time for a reality check!

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What's your digital wellness like? How often are you experiencing digital distractions? And what's that doing to your health? Let's talk about it!

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My relationship with what? As a health coach, I watch people’s daytimers pack on appointments the way their bodies pack on pounds: unintentionally, almost imperceptibly, and as a result of poor choices made over time. Let's talk about it....

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Listen in to the Foundations of Wellness for Women office hours that followed our conversation with Dr. Ann Van de Winckel of the Brain Body Mind Lab at the University of Minnesota. You'll hear Team FWW's takeaways on our discussion about body awareness and Qigong—as usual, we cover a lot of ground, this time from the importance of yì (intention) to how our minds can not only limit us but also expand our capabilities in unforeseen ways.

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Sounds like an odd question, especially if your answer is "as little as possible" or "not enough," but "How do you come to the kitchen?" is one of my favorite questions to ask my clients and workshop participants. In this episode, we'll explore why it's a great way to figure out how you're showing up in the rest of your life as well!

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Listen in to the Foundations of Wellness for Women office hours that followed our retreat with Professional Emotional Organizer Teresa Gottron. You'll hear Team FWW's takeaways as well as some reflections from Teresa.

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What do sandboxes and battles have to do with work? With language? With stress? Join me as I dive into some thoughts on all this!

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Language games and wordplay are a big part of my health coaching practice. Tune in to hear about my latest linguistic reframe and how it can reduce the stress of seeking quick solutions.

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Join me for a special conversation with spiritual midwife Holly Makimaa—and get ready to go all kinds of places! Holly covers her own evolution as a writer, storyteller, coach, and interfaith/interspiritual minister and we dive into topics like yoga as kale, the mind as Kryptonite, portals and productivity, women as tenders of the collective—and that's just for starters!

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