Mondays With Melissa
By Melissa Rohlfs
Join us every Monday to talk about health, wellness, mom life, faith and hope. I was a sugar stress eatin' mama who was out of control. Join me to learn how I broke free from sugar and stress eating and became calm, confident and in control. The same is possible for you too!!
You can find me at www.free2bcoaching.com and my happy community on facebook is www.facebook.com/happyhealthymamatribe
Mondays With MelissaAug 28, 2023
Why I'm Pausing the Podcast
They say all good things must come to an end. Tune in today to hear why I'm pausing the podcast for now.
Please stay connected with me on my website, facebook, instagram and linkedin here.
To grab a copy of my book, "Finding Freedom," you can find it here.
To schedule your Finding Freedom from the Food Struggle Strategy session, go here.
Be sure to grab the quick 15 minute video on how to find freedom from the food struggle ~ for good here.
Thanks for being a part of this journey! I appreciate you!
What Happens When We Say Yes
Today, we dive into what happens when we say yes. When we say yes to ourselves, to our health and to making ourselves a priority. Be sure to listen in, especially to hear the lies society tells us about this too.
To schedule your own Find Freedom from the Food Struggle strategy session, go here.
Be sure to grab the quick 15 minute video on how to find freedom from the food struggle ~ for good here.
The Impact Trauma Has On Us
If you've tried to lose weight and haven't been successful, is trauma the real reason why?
How else does trauma impact us? Tune in today to find out.
To join the upcoming workshop on How Trauma and Triggers Show Up in Our Bodies and Our Lives, click here to register.
To schedule a Finding Freedom from the Food Struggle Strategy Session, click here.
Freedom from Binge Eating with Special Guest, Abigail
Super excited to bring my special guest, Abigail, to you today! Tune in to hear about Abigail's journey of finding freedom from binge eating. If you have a teenage girl, be sure to give this a listen.
If you or someone you know is struggling with binge eating, let's connect. Schedule your Finding Freedom from the Food Struggle Strategy Session here.
To learn more about the trauma piece we discussed, be sure to join the free upcoming workshop on How Trauma and Triggers Show Up In Our Bodies and Our Lives here.
What Do You Really Want?
It's a powerful question yet one we don't ask ourselves a lot ~ tune in to answer today's question without feeling guilt or shame.
To schedule your own Find Freedom from the Food Struggle strategy session, go here.
To join the Feel Good Without Food workshop, go here.
Replacing Judgment with Curiosity
This might be the biggest game changer of my life ~ learning to replace judgment with curiosity.
Listen in to hear how this could change things for you as well.
To schedule your own Find Freedom from the Food Struggle Strategy Session, please go here.
To grab the workshop and guide to break free from sugar, go here.
Do You Need a Digital Detox?
Time for a digital detox? If you're using your phone or computer to zone out, space out, relax, chill, etc. it might be time for a detox. Tune in to hear how to do a digital detox and grab the guide to go with this episode here.
To grab the workshop and guide to break free from sugar, go here.
To schedule your Find Freedom from the Food Struggle strategy session, go here.
How to Crush Cravings
Cravings. Everyone gets them. Let's dive in and figure out how to crush them so you're in control of them instead of them controlling you. Sound good?
Be sure to grab the guide on How to Crush Your Cravings here as well.
To schedule your own Find Freedom from the Food Struggle Strategy Session, please go here.
Be sure to grab the quick 15 minute video on how to find freedom from the food struggle ~ for good here.
To grab the workshop and guide to break free from sugar, go here.
You can be free from the struggle with food, promise!
What Does Freedom Mean?
With it being close to the 4th of July, I wanted to talk about freedom and what it means when it comes to food. Freedom with food, freedom with your body and freedom with your life. Be sure to tune in to learn more!
To schedule your own Find Freedom from the Food Struggle Strategy Session, please go here. You can be free, too!
Be sure to grab the quick 15 minute video on how to find freedom from the food struggle ~ for good here.
To grab the workshop and guide to break free from sugar, go here.
Summer Desserts
Summer is here and it's in full force!
That's why today is all about some healthy summer dessert ideas for you to enjoy all summer long.
Be sure to grab the accompanying guide here.
If you're really ready for food freedom, let's chat on a Find Freedom From the Food Struggle strategy session here.
Be sure to grab the quick 15 minute video on how to find freedom from the food struggle ~ for good here.
To grab the workshop and guide on how to Feel Good Without Food, go here.
What Sugar Cravings Can Mean
Sugar cravings. What if we looked at them in terms of what they meant vs being upset or frustrated? What if we really got to the WHY behind why we get them in the first place. That's what we are doing today.
Be sure to grab my guide on How to Kick Sugar Cravings to the Curb here.
And schedule your Finding Freedom from the Food Struggle Strategy Session here.
Be sure to grab the quick 15 minute video on how to find freedom from the food struggle ~ for good here.
To grab the workshop and guide on how to Feel Good Without Food, go here.
Tips to De-Stress
Do you feel stressed a lot of the time? Or maybe you don't feel stressed because you've gotten so used to it? Either way, everyone can benefit from today's topic. Listen in to hear how to de stress. Be sure to grab the guide on de stress tips here.
To schedule your Find Freedom from the Food Struggle strategy session, go here.
To grab the workshop and guide on how to Feel Good Without Food, go here.
Body Movement and Why it's Important
Yes, we all know that movement is good for our health and wellbeing - and we've heard about how much it can help us lose weight. Indeed, studies have
shown that a mere 10,000 steps a day can help us shed pounds. But what exactly does "movement" mean? Is it walking outside or indoors? Do you need to be moving with a purpose? Will moving while watching TV aid in weight loss? What about body movement and its impact on people with depression?
Be sure to listen in and grab the guide that goes with this conversation here.
To schedule a Feel Good Without Food Strategy Session, go here.
To grab the workshop and guide on how to Feel Good Without Food, go here.
The Willpower Myth
Ever felt like "if I just had more willpower, things would be better/easier?" If so, it's not your fault. Today, I'm debunking the willpower myth. So be sure to tune in!
Be sure to grab the quick 15 minute video on how to find freedom from the food struggle ~ for good here.
To schedule a Find Freedom from the Food Struggle Strategy Session, please go here.
Healthy BBQ
Memorial Day is just around the corner! That means BBQ! Tune in to today's episode to learn more about healthy bbq.
Be sure to grab the accompanying recipe guide here.
To schedule your Find Freedom from the Food Struggle Strategy Session, please go here.
A Toxin Free Home and Why It Matters
Toxins surround us. They are in our air, food, water, personal care products, cleaning products, the list goes on. That's why today I'm showing you how to take control and reduce your family's toxic load.
Be sure to grab the accompanying guide here.
To schedule a Find Freedom from the Food Struggle Strategy Session, please go here.
Healthy Snacks
One thing I get asked a TON is about healthy snacks. If you struggle with what to snack on for yourself, or your kids, this episode is for you.
Be sure to grab my Healthy Snack guide here.
Be sure to grab the quick 15 minute video on how to find freedom from the food struggle ~ for good here.
To schedule a Find Freedom from the Food Struggle Strategy session, please go here.
Food and the Weekends
Do you find yourself eating really well and staying in track during the week, yet go off the rails on the weekends?
Today, we discuss why this could be the case.
Please be sure to join the upcoming workshop on How and Why to Break Free from the Sugar Habit by registering here.
Be sure to grab the quick 15 minute video on how to find freedom from the food struggle ~ for good here.
To schedule a Find Freedom from the Food Struggle Strategy Session, please do so here.
Positivity Challenge
Need more positivity in your life? Tune in for 3 things you can do to add more positivity to your life.
To join the Breaking Free from Sugar workshop, register here.
To schedule your own Freedom from the Food Struggle strategy session, schedule here.
Let me know which positivity item you will try and how it goes!
Tapping ~ What Is It and How Could it Help You?
Today we are talking all about tapping ~ what it is and how it can help you. Don't know what tapping is? Tune in to find out what this is! If you have questions or need more information, please email melissa@free2bcoaching.com.
To join the Breaking Free from Sugar Live Workshop, register here.
To schedule a Freedom from the Food Struggle Strategy session, go here.
The Power of Forgiveness
Today we talk about the power of forgiveness. Everyone can benefit from this! Unforgiveness can get stuck in our bodies and cause us to be physically unwell. Don't let that happen to you!
Here is the book I mentioned on forgiveness.
To schedule a Freedom from the Food Struggle Strategy Session to figure out what is stopping you from going forward, how to get out of unforgiveness, etc. let's chat. You can schedule here.
Talk soon!
How To Heal
Today I dive into some top tips to heal. Be sure to tune in if you or someone you know is on a healing journey {all of us}
To register for the workshop, please go here.
And to schedule your personalized Freedom from the Food Struggle Strategy session, go here.
You can be free, too, sister!
How To Have Endless Energy
Energy. It's complex and beyond just food. Tune in to hear more about how to have endless energy.
Grab the guide that dives further into this here.
If you find yourself turning to food for more energy and it keeps you on the cycle of not liking what you see in the mirror and not liking your body, join the upcoming workshop on How to Have Body Freedom and Peace here.
As always, to schedule your personalized Freedom from the Food Struggle Strategy session, please go here.
How to Improve Self Esteem
I don't believe self esteem comes from being a certain size, weight, living in a certain style of house, having the "perfect" family, "perfect" car, etc. Self esteem and self confidence are inside jobs. Listen today to hear some take aways you can do to improve yours!
To chat about how you can find freedom from using food to feel good, go here.
To join the upcoming workshop on How to Have Body Freedom and Peace, register here.
Talk soon!
Should You Go Dairy Free?
Last week we talked about going gluten free, so let's dive this week into going dairy free.
To grab the How to Dairy Free cheat sheet, please go here.
If you feel confused, overwhelmed and ready to feel good without food, let's connect here.
As always, please let me know how I can best serve you on your freedom journey, I got your back sister!
Should You Go Gluten Free?
We hear a lot of terms like "gluten free," "vegan," "plant based," etc in today's society, don't we? Let's talk about if YOU should go gluten free on today's episode.
To grab the guide to going Gluten Free, please go here.
Be sure to grab the quick 15 minute video on how to find freedom from the food struggle ~ for good here.
To join the Feel Good Without Food workshop, please register here.
If you'd like to chat, click here to schedule your Feel Good Without Food Strategy Session.
Talk soon!
Weight Loss Myths
If you've tried to lose weight, maybe one of these myths is tripping you up? Tune in to hear what could be sabotaging your efforts, without you realizing it.
To schedule a Feel Good Without Food Strategy Session, go here.
Be sure to grab the quick 15 minute video on how to find freedom from the food struggle ~ for good here.
To join the Feel Good Without Food workshop, register here.
Get Your Move On!
Struggle with exercise? I get it....here are a few shifts that might help with that!
To schedule a Feel Good Without Food Strategy Session, go here.
To join the Feel Good Without Food workshop, register here.
Valentine's Day Week ~ Let's Talk About Self Love
Valentine's Day is tomorrow, so let's talk about love! Today, I dive into self love {it's Biblical} so tune in to hear more about self love and how to love yourself.
To schedule a Feel Good Without Food Strategy Session, go here.
Be sure to grab the quick 15 minute video on how to find freedom from the food struggle ~ for good here.
How To Have a Healthy Body Image
In today's episode, I share some startling stats on teenage girls and body image. If you've got a teenager, you'll want to hear this!
For the workshop on How Trauma and Triggers Show Up in Our Bodies and Our Lives, click here.
To schedule a Feel Good Without Food Strategy Session, click here.
Be sure to grab the quick 15 minute video on how to find freedom from the food struggle ~ for good here.
You can be free and love your body, promise!
Deep and Meaningful Relationships and Why They Matter
Last week we talked about connecting with our body. This week we are building on that and talking about deep and meaningful relationships and why they matter {hint ~ they are interrelated}. Listen in to find out how to have deep and meaningful relationships.
To join the upcoming workshop on trauma and our bodies, go here.
To schedule a complimentary Feel Good Without Food Strategy Session, go here.
How to Connect with {Or Reconnect with} Your Body and Why It Matters
One thing I find in this line of work is so many women are disconnected from their bodies. They don't know how to listen to and honor hunger and fullness cues. Tune in to this episode to learn how to do just that.
To join the upcoming workshop on trauma and our bodies, go here.
To schedule a Feel Good Without Food Strategy Session, click here.
Be sure to grab the quick 15 minute video on how to find freedom from the food struggle ~ for good here.
Top Tips to Beat Winter Blues
Struggle with winter blues? If so, you'll want to listen to these top tips to beat them.
And if the winter blues cause you to turn to food to feel good, let's connect. If you're ready to feel good without food, I have a Feel Good Without Food Strategy Session. You can schedule yours here. Can't wait to connect!
To register for the upcoming workshop on How Trauma and Triggers Show Up in Our Bodies and Our Lives, click here.
How to Create New Years Resolutions that Last
Tired of resolutions that don't last? Make this year different. Tune in to find out how to make resolutions that last.
If you want to feel good without food this year, let's chat. I offer a free Feel Good Without Food Strategy Session where you can learn how to go from feeling overwhelmed and stressed and using food for relief to learning easy new strategies you can use to actually feel better instead. Click here to schedule yours.
Why DIEts Don't Work ~ Let's Start 2023 Off Differently!
It's the first week of 2023, you know what that means? {Happy New Year, by the way!} Everyone's made a new years resolution and the gyms are packed. People are DIEting in attempt to lose weight that they put on during the last year. If you want to lose weight, please tune in to hear why DIEts don't work and what does!
To join the upcoming workshop on Breaking Free from the Sugar Habit, join here.
Be sure to grab the quick 15 minute video on how to find freedom from the food struggle ~ for good here.
To schedule your Feel Good Without Food Strategy Session, schedule here.
You can be FREE from the DIEting madness and the struggle with food, friends. Promise. Let me show you how!
Holiday Survival Tips
Christmas is next week! If you need holiday survival tips, you'll want to tune in today!
To schedule a coffee chat, please go here.
Be sure to grab the quick 15 minute video on how to find freedom from the food struggle ~ for good here.
Be sure to grab my free guide on Stress Management Through the Holidays.
This can be a stressful time of year, I got you, friend!
And, be sure to join our upcoming workshop on How and Why to Break Free from the Sugar Habit here. There will be no episode next week, so see you in 2023!
Being Naughty
You may think this is an odd title for a podcast at this time of year. Listen in and it will make more sense!
To schedule a coffee chat, please go here.
Be sure to grab my free guide on Stress Management Through the Holidays.
Be sure to grab the quick 15 minute video on how to find freedom from the food struggle ~ for good here.
This can be a stressful time of year, I got you, friend!
And, be sure to join our upcoming workshop on How and Why to Break Free from the Sugar Habit here.
Grief and the Holidays
If you are feeling grief this time of year, this episode is for you. We are told it is the "most wonderful time of the year," and it can be. However, if you are in grief, it may not feel that way.
To schedule a coffee chat, please go here.
Be sure to grab my free guide on Stress Management Through the Holidays.
This can be a stressful time of year, I got you, friend!
How to Decrease Your Stress
I know it's a crazy time of year, that's why I'm talking about how to decrease and handle your stress today.
Tune in to hear how to navigate stress this holiday season.
Be sure to grab the quick 15 minute video on how to find freedom from the food struggle ~ for good here.
To schedule a coffee chat, please go here.
How to Sleep Tips and Why They Matter
I know it's a crazy time of year and that's why sleep matters! Tune in to find out how you can get the sleep you need.
To chat, please go here.
How Trauma Impacts the Body
How does trauma impact our bodies? More than you may realize.
Tune in today to find out.
Please be sure to join the upcoming workshop on Getting Through The Holidays Without Eating Your Way Through Them. Register here.
If you want to chat, schedule here.
As promised, here is the link to the article I mentioned as well. And some of my best tips for Overcoming Trauma here.
You can be free!
How Listening to Your Body Might Change Everything For You
What's the difference between emotional hunger versus physical hunger?
How can tapping into this possibly change everything for you?
Tune in today to find out.
Be sure to grab the quick 15 minute video on how to find freedom from the food struggle ~ for good here.
Please be sure to join the upcoming workshop on Getting Through The Holidays Without Eating Your Way Through Them. Register here.
If you want to chat, schedule here.
You can be free!
Mindful Eating
This is my jam...mindful eating, so I'm super excited to share it with you today!
As promised, here is that resource ~ How to Break Free from Sugar guide.
Be sure to grab the quick 15 minute video on how to find freedom from the food struggle ~ for good here.
If you are ready to find freedom from emotional eating, please join the upcoming workshop here.
To chat, schedule here.
Real Talk on Digestion
I know it's not sexy, but it's important. Let's dive in and talk about digestion today.
To chat, please schedule here.
For more information on Finding Freedom, go here.
How to Water Guide
We know that hydration is super important for all areas of health, but HOW do we stay hydrated? Tune in to this episode to learn how to do just that.
Be sure to grab my how to hydrate guide here.
The electrolytes we use are here. {I do not benefit from this at all.}
Please join us for the upcoming workshop on How and Why to Break Free from the Sugar Habit here.
To chat, go here.
Healthy Tea Choices
Today we are talking about healthy tea choices. Tune in to hear about some healthy options. 7 health benefits of herbal teas can be found by tuning in here.
Traditional medicinals teas can be found here.
To join us for the upcoming How and Why to Break Free from the Sugar workshop click here.
Healthy Sweet Treats
So many times we hear healthy and don't think healthy and sweet go together. Well, they do! Tune in to find out how.
If you'd like to learn more about breaking free from sugar, please join my upcoming free workshop on How and Why to Break Free from the Sugar Habit.
Be sure to grab the quick 15 minute video on how to find freedom from the food struggle ~ for good here.
See you there!
On the Go Snacks
Anyone else in the thick of it with school in session, fall sports happening and other commitments we find ourselves in? If so, tune into today's episode so you can nourish yourself on the go!!! I got you!
To chat about ways to find freedom and peace with food, your body and your life, go here.
Breathe!
Sharing a BIG secret today that is not often shared in the weight loss world. Tune in to discover what it is!
To join the upcoming free workshop on Body Freedom and Peace, register here.
To chat about your health and wellness goals, go here.
Fresh Air & Sunshine Is Food!
We are so conditioned to think that vitamins are something manufactured in a lab and labeled that we need to purchase in a bottle at a store that we forget to open our eyes and look all around us. Vitamins are everywhere! Tune in to hear more about where to find them around you.
To chat, schedule here.
Join the upcoming free workshop on Body Freedom and Peace here.