Metabolism, Mindset, and Macros: The Hashimoto's and PCOS Lifestyle Roadmap
By Natalie Guevara
Metabolism, Mindset, and Macros: The Hashimoto's and PCOS Lifestyle RoadmapMay 24, 2023
Optimizing Thyroid Function through Balanced Hormones: The Key to Reversing Hashimoto's through Nutrition and Lifestyle- Ep 147
ENROLLMENT FOR THE HASHIMOTO'S LIFESTYLE ROADMAP IS OPEN!
Why is there so much nonsense out there about Hashimoto's, PCOS, and weight loss?
Let me start from the beginning.
I'm a mom, a CEO, a Certified Nutritionist, a Millennial, and a complete overachiever.
But… the one thing I struggled with for so long was the emotional and mental strain of the extra weight I was carrying.
The worst part was that no matter how much I restricted my diet or obsessively exercised, nothing worked.
I ended up exhausted and burned out.
Fortunately, I don't give up easily.
In fact, these obstacles just make me want to dig my heels in and work harder.
Sound familiar?
Finally, I was able to find a different way to achieve metabolic and hormonal health that actually works.
Once I figured that out, the extra weight was gone for good.
My method is rooted in science and evidence and is influenced by my client's personal preferences and lifestyle choices.
If you are nodding your head as you're reading this, then I'd like to personally invite you to a new kind of Facebook group I have.
In this group, we have engagement, accountability, and coaching.
There's no fluff.
Who has time for that anyway?!?
Join me inside the FREE Community!
----------------------------------------------------------
👉Learn more about me: Updog Wellness and Fitness
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Demystifying Autoimmune Protocols: Tailoring Strategies for Individual Success- Ep 146
Remember, success in managing autoimmunity is about finding balance and creating a life that supports your immune system while allowing you to thrive. Join us as we demystify autoimmune protocols and empower you to take control of your health journey.
Why is there so much nonsense out there about Hashimoto's, PCOS, and weight loss?
Let me start from the beginning.
I'm a mom, a CEO, a Certified Nutritionist, a Millennial, and a complete overachiever.
But… the one thing I struggled with for so long was the emotional and mental strain of the extra weight I was carrying.
The worst part was that no matter how much I restricted my diet or obsessively exercised, nothing worked.
I ended up exhausted and burned out.
Fortunately, I don't give up easily.
In fact, these obstacles just make me want to dig my heels in and work harder.
Sound familiar?
Finally, I was able to find a different way to achieve metabolic and hormonal health that actually works.
Once I figured that out, the extra weight was gone for good.
My method is rooted in science and evidence and is influenced by my client's personal preferences and lifestyle choices.
If you are nodding your head as you're reading this, then I'd like to personally invite you to a new kind of Facebook group I have.
In this group, we have engagement, accountability, and coaching.
There's no fluff.
Who has time for that anyway?!?
Join me inside the FREE Community!
----------------------------------------------------------
👉Learn more about me: Updog Wellness and Fitness
-----------------------------------------------------------
Navigating Postpartum and Autoimmunity: Lessons and Insights- Ep 145
In this episode, we delve into my personal story and insights. At the time of this recording I am nine months postpartum sharing my journey of dealing with infertility, pregnancy, and postpartum experiences. I discuss the parallels between making significant lifestyle changes during pregnancy and being diagnosed with Hashimoto's or PCOS. In this episode I reflect on the challenges of taking care of myself while being postpartum and having an autoimmune condition. Emphasizing the importance of consistent self-care, managing thoughts and mindset, and finding the right balance in nutrition and exercise. The concept of "walking alongside the railroad track" is something I have found supportive and helpful for many of my clients, highlighting the need for realistic and sustainable approaches to health. I share my own self-care routines, including knitting for 15 minutes and asking for support daily. This episode provides valuable lessons and insights for those navigating postpartum and autoimmunity, encouraging a holistic approach to self-care.
Join me Thursday, May 11th at 8pm EST to learn the 6 mile post needed create your own Hashimoto's Roadmap in my free 60 minute masterclass!
Reserve your seat here>>> ROADMAP
Why is there so much nonsense out there about Hashimoto's, PCOS, and weight loss?
Let me start from the beginning.
I'm a mom, a CEO, a Certified Nutritionist, a Millennial, and a complete overachiever.
But… the one thing I struggled with for so long was the emotional and mental strain of the extra weight I was carrying.
The worst part was that no matter how much I restricted my diet or obsessively exercised, nothing worked.
I ended up exhausted and burned out.
Fortunately, I don't give up easily.
In fact, these obstacles just make me want to dig my heels in and work harder.
Sound familiar?
Finally, I was able to find a different way to achieve metabolic and hormonal health that actually works.
Once I figured that out, the extra weight was gone for good.
My method is rooted in science and evidence and is influenced by my client's personal preferences and lifestyle choices.
If you are nodding your head as you're reading this, then I'd like to personally invite you to a new kind of Facebook group I have.
In this group, we have engagement, accountability, and coaching.
There's no fluff.
Who has time for that anyway?!?
Join me inside the FREE Community!
----------------------------------------------------------
👉Learn more about me: Updog Wellness and Fitness
-----------------------------------------------------------
The number one reason to exercise with autoimmunity- Ep 144
Exercise... what to do, how much to do, how often to do it.
There's so many opinions circulating on what you should do to lose weight, not over stress your immune system, and live a healthy fulfilling life!
In this episode I am sharing my thoughts, expertise and experience on exercise with autoimmunity, and the number one reason I do it!
Join me Thursday, May 11th at 8pm EST to learn the 6 mile post needed create your own Hashimoto's Roadmap in my free 60 minute masterclass!
Reserve your seat here>>> ROADMAP
Why is there so much nonsense out there about Hashimoto's, PCOS, and weight loss?
Let me start from the beginning.
I'm a mom, a CEO, a Certified Nutritionist, a Millennial, and a complete overachiever.
But… the one thing I struggled with for so long was the emotional and mental strain of the extra weight I was carrying.
The worst part was that no matter how much I restricted my diet or obsessively exercised, nothing worked.
I ended up exhausted and burned out.
Fortunately, I don't give up easily.
In fact, these obstacles just make me want to dig my heels in and work harder.
Sound familiar?
Finally, I was able to find a different way to achieve metabolic and hormonal health that actually works.
Once I figured that out, the extra weight was gone for good.
My method is rooted in science and evidence and is influenced by my client's personal preferences and lifestyle choices.
If you are nodding your head as you're reading this, then I'd like to personally invite you to a new kind of Facebook group I have.
In this group, we have engagement, accountability, and coaching.
There's no fluff.
Who has time for that anyway?!?
Join me inside the FREE Community!
----------------------------------------------------------
👉Learn more about me: Updog Wellness and Fitness
-----------------------------------------------------------
How to trust yourself, and your body with Hashimoto's and PCOS- Ep 143
Self-trust can be one of the hardest skills to restore when dealing with autoimmunity.
In todays episode we're chatting about the importance of leaning into self-trust and how it can change the game for your healing and progress.
Join me Thursday, May 11th at 8pm EST to learn the 6 mile post needed create your own Hashimoto's Roadmap in my free 60 minute masterclass!
Reserve your seat here>>> ROADMAP
Why is there so much nonsense out there about Hashimoto's, PCOS, and weight loss?
Let me start from the beginning.
I'm a mom, a CEO, a Certified Nutritionist, a Millennial, and a complete overachiever.
But… the one thing I struggled with for so long was the emotional and mental strain of the extra weight I was carrying.
The worst part was that no matter how much I restricted my diet or obsessively exercised, nothing worked.
I ended up exhausted and burned out.
Fortunately, I don't give up easily.
In fact, these obstacles just make me want to dig my heels in and work harder.
Sound familiar?
Finally, I was able to find a different way to achieve metabolic and hormonal health that actually works.
Once I figured that out, the extra weight was gone for good.
My method is rooted in science and evidence and is influenced by my client's personal preferences and lifestyle choices.
If you are nodding your head as you're reading this, then I'd like to personally invite you to a new kind of Facebook group I have.
In this group, we have engagement, accountability, and coaching.
There's no fluff.
Who has time for that anyway?!?
Join me inside the FREE Community!
----------------------------------------------------------
👉Learn more about me: Updog Wellness and Fitness
-----------------------------------------------------------
The Mind-Body Connection and Hashimoto's- Ep 142
You've probably heard of the "mind-body" connection- an even maybe thought is was a little woo.
What you've likely no heard is how important it is to connecting to our autoimmunity and actually reversing the symptoms (spoiler, it's very much evidence based!)
Tune into todays episode as we dive into the mind-body connection and how we can use it to live a healthier, fuller life.
Why is there so much nonsense out there about Hashimoto's, PCOS, and weight loss?
Let me start from the beginning.
I'm a mom, a CEO, a Certified Nutritionist, a Millennial, and a complete overachiever.
But… the one thing I struggled with for so long was the emotional and mental strain of the extra weight I was carrying.
The worst part was that no matter how much I restricted my diet or obsessively exercised, nothing worked.
I ended up exhausted and burned out.
Fortunately, I don't give up easily.
In fact, these obstacles just make me want to dig my heels in and work harder.
Sound familiar?
Finally, I was able to find a different way to achieve metabolic and hormonal health that actually works.
Once I figured that out, the extra weight was gone for good.
My method is rooted in science and evidence and is influenced by my client's personal preferences and lifestyle choices.
If you are nodding your head as you're reading this, then I'd like to personally invite you to a new kind of Facebook group I have.
In this group, we have engagement, accountability, and coaching.
There's no fluff.
Who has time for that anyway?!?
Join me inside the FREE Community!
----------------------------------------------------------
👉Learn more about me: Updog Wellness and Fitness
-----------------------------------------------------------
You have Hashimoto's... now what?- Ep 141
When diagnosed with an autoimmune condition we can be left feeling lost, along, and scared.
What is this, how do I manage it, and where do I go from here!?
In this episode I want to offer you a different perspective on what could look and feel different.... if we approach things from a different lense.
Why is there so much nonsense out there about Hashimoto's, PCOS, and weight loss?
Let me start from the beginning.
I'm a mom, a CEO, a Certified Nutritionist, a Millennial, and a complete overachiever.
But… the one thing I struggled with for so long was the emotional and mental strain of the extra weight I was carrying.
The worst part was that no matter how much I restricted my diet or obsessively exercised, nothing worked.
I ended up exhausted and burned out.
Fortunately, I don't give up easily.
In fact, these obstacles just make me want to dig my heels in and work harder.
Sound familiar?
Finally, I was able to find a different way to achieve metabolic and hormonal health that actually works.
Once I figured that out, the extra weight was gone for good.
My method is rooted in science and evidence and is influenced by my client's personal preferences and lifestyle choices.
If you are nodding your head as you're reading this, then I'd like to personally invite you to a new kind of Facebook group I have.
In this group, we have engagement, accountability, and coaching.
There's no fluff.
Who has time for that anyway?!?
Join me inside the FREE Community!
----------------------------------------------------------
👉Learn more about me: Updog Wellness and Fitness
-----------------------------------------------------------
Finding Balance: Mastering Your Metabolism with Hashimoto's and PCOS- Ep 140
Let's talk metabolism! What it is- what it isn't...
and how can we utilize this understanding in creating a relationship that works FOR US.
*This is a recording from a live training I led in my free FB community! Make sure you join us for free trainings every Tuesday at 10am EST!
Why is there so much nonsense out there about Hashimoto's, PCOS, and weight loss?
Let me start from the beginning.
I'm a mom, a CEO, a Certified Nutritionist, a Millennial, and a complete overachiever.
But… the one thing I struggled with for so long was the emotional and mental strain of the extra weight I was carrying.
The worst part was that no matter how much I restricted my diet or obsessively exercised, nothing worked.
I ended up exhausted and burned out.
Fortunately, I don't give up easily.
In fact, these obstacles just make me want to dig my heels in and work harder.
Sound familiar?
Finally, I was able to find a different way to achieve metabolic and hormonal health that actually works.
Once I figured that out, the extra weight was gone for good.
My method is rooted in science and evidence and is influenced by my client's personal preferences and lifestyle choices.
If you are nodding your head as you're reading this, then I'd like to personally invite you to a new kind of Facebook group I have.
In this group, we have engagement, accountability, and coaching.
There's no fluff.
Who has time for that anyway?!?
Join me inside the FREE Community!
----------------------------------------------------------
👉Learn more about me: Updog Wellness and Fitness
-----------------------------------------------------------
Do I have to track macros... Ep 139
Today is a short, punchy, juicy little convo about what we MAY be missing by focusing on macros.
Macros are an evidence based approach to our nutrition- no doubt.
But it's more than the numbers.
Take a listen to my thoughts, and perspective shifts!
Why is there so much nonsense out there about Hashimoto's, PCOS, and weight loss?
Let me start from the beginning.
I'm a mom, a CEO, a Certified Nutritionist, a Millennial, and a complete overachiever.
But… the one thing I struggled with for so long was the emotional and mental strain of the extra weight I was carrying.
The worst part was that no matter how much I restricted my diet or obsessively exercised, nothing worked.
I ended up exhausted and burned out.
Fortunately, I don't give up easily.
In fact, these obstacles just make me want to dig my heels in and work harder.
Sound familiar?
Finally, I was able to find a different way to achieve metabolic and hormonal health that actually works.
Once I figured that out, the extra weight was gone for good.
My method is rooted in science and evidence and is influenced by my client's personal preferences and lifestyle choices.
If you are nodding your head as you're reading this, then I'd like to personally invite you to a new kind of Facebook group I have.
In this group, we have engagement, accountability, and coaching.
There's no fluff.
Who has time for that anyway?!?
Join me inside the FREE Community!
----------------------------------------------------------
👉Learn more about me: Updog Wellness and Fitness
-----------------------------------------------------------
The Evolution of your Health Journey- Ep 138 (The Work of Becoming Well)
Welcome to the FIRST LIVE podcast recording!
So excited to share this with you all.
In this episode Jenna and I share the evolution (and continued journey) in health and wellness.
This is a LIVE podcast we're sharing with you all once a month.
To attend LIVE (and ask questions, receive coaching etc) send me a message on Instagram (@nataliebrookeguevara) or e-mail hello@updogwellnessandfitness.com for the free Zoom link!
You can join us the first Thursday of each month at 11a EST.
Until then, take a listen to our evolutions of health.
Why is there so much nonsense out there about Hashimoto's, PCOS, and weight loss?
Let me start from the beginning.
I'm a mom, a CEO, a Certified Nutritionist, a Millennial, and a complete overachiever.
But… the one thing I struggled with for so long was the emotional and mental strain of the extra weight I was carrying.
The worst part was that no matter how much I restricted my diet or obsessively exercised, nothing worked.
I ended up exhausted and burned out.
Fortunately, I don't give up easily.
In fact, these obstacles just make me want to dig my heels in and work harder.
Sound familiar?
Finally, I was able to find a different way to achieve metabolic and hormonal health that actually works.
Once I figured that out, the extra weight was gone for good.
My method is rooted in science and evidence and is influenced by my client's personal preferences and lifestyle choices.
If you are nodding your head as you're reading this, then I'd like to personally invite you to a new kind of Facebook group I have.
In this group, we have engagement, accountability, and coaching.
There's no fluff.
Who has time for that anyway?!?
Join me inside the FREE Community!
----------------------------------------------------------
👉Learn more about me: Updog Wellness and Fitness
-----------------------------------------------------------
Thyroid Health 101: Symptoms, and why your labwork says you're fine, but you don't feel it- Ep 137
Why does your doctor keep telling you you're "fine", and you don't feel like it?
In this episode I am taking you through common thyroid symptoms, and why you're labwork may be "fine" but you don't feel it.
We're diving into helping you understand what's going on so you can advocate for your health, healing and happiness.
Mentioned in the episode:
Thyroid lab values to request:
TSH Free T4 Free T3 Reverse T3 TPO TgAbEpisode 136 Tackling a Sluggish Thyroid
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Why is there so much nonsense out there about Hashimoto's, PCOS, and weight loss?
Let me start from the beginning.
I'm a mom, a CEO, a Certified Nutritionist, a Millennial, and a complete overachiever.
But… the one thing I struggled with for so long was the emotional and mental strain of the extra weight I was carrying.
The worst part was that no matter how much I restricted my diet or obsessively exercised, nothing worked.
I ended up exhausted and burned out.
Fortunately, I don't give up easily.
In fact, these obstacles just make me want to dig my heels in and work harder.
Sound familiar?
Finally, I was able to find a different way to achieve metabolic and hormonal health that actually works.
Once I figured that out, the extra weight was gone for good.
My method is rooted in science and evidence and is influenced by my client's personal preferences and lifestyle choices.
If you are nodding your head as you're reading this, then I'd like to personally invite you to a new kind of Facebook group I have.
In this group, we have engagement, accountability, and coaching.
There's no fluff.
Who has time for that anyway?!?
Join me inside the FREE Community!
----------------------------------------------------------
👉Learn more about me: Updog Wellness and Fitness
-----------------------------------------------------------
Tackling Thyroid Health: Tips for a Sluggish Thyroid- Ep 136
“It’s my thyroid!” say many people struggling to lose weight.
(And yes, it’s a legit struggle.)
You’ve probably heard that low thyroid can contribute to slow metabolism.
But what does that mean, exactly, and more importantly: Are there legit ways to support a sluggish thyroid?
Today we're covering what an actual sluggish thyroid is, what it means for your metabolism, and how to help it!
Mentioned in the episode:
Hashimoto's, PCOS and Weight Loss: Strategies for Success- Ep 135 --------------------------------------------------------Why is there so much nonsense out there about Hashimoto's, PCOS, and weight loss?
Let me start from the beginning.
I'm a mom, a CEO, a Certified Nutritionist, a Millennial, and a complete overachiever.
But… the one thing I struggled with for so long was the emotional and mental strain of the extra weight I was carrying.
The worst part was that no matter how much I restricted my diet or obsessively exercised, nothing worked.
I ended up exhausted and burned out.
Fortunately, I don't give up easily.
In fact, these obstacles just make me want to dig my heels in and work harder.
Sound familiar?
Finally, I was able to find a different way to achieve metabolic and hormonal health that actually works.
Once I figured that out, the extra weight was gone for good.
My method is rooted in science and evidence and is influenced by my client's personal preferences and lifestyle choices.
If you are nodding your head as you're reading this, then I'd like to personally invite you to a new kind of Facebook group I have.
In this group, we have engagement, accountability, and coaching.
There's no fluff.
Who has time for that anyway?!?
Join me inside the FREE Community!
----------------------------------------------------------
👉Learn more about me: Updog Wellness and Fitness
-----------------------------------------------------------
Hashimoto's, PCOS and Weight Loss: Strategies for Success- Ep 135
In this episode, I am discussing the top five ways to lose the first 10 pounds with Hashimoto's or PCOS. Emphasizing that while it may be challenging, it is not impossible. I'm sharing how I have lost over 80 pounds, and my clients have also collectively lost a significant amount of weight by working with me in my signature coaching program. I go over that these tips need to be effective, individualized, and effortless. And warn against shiny object syndrome and emphasize the importance of leaning into the resources that one already has within their network. Today I am also explaining that our metabolism and minds don't care about our reflection, but they care about keeping us safe. Therefore, we must create new behaviors and habits to change our current reality. Lastly, I also explain that it is essential to focus on what works best for our unique goals and avoid making things unnecessarily hard.
Tune in for the 5 tips to help you get started on your own unique journey today.
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Why is there so much nonsense out there about Hashimoto's, PCOS, and weight loss?
Let me start from the beginning.
I'm a mom, a CEO, a Certified Nutritionist, a Millennial, and a complete overachiever.
But… the one thing I struggled with for so long was the emotional and mental strain of the extra weight I was carrying.
The worst part was that no matter how much I restricted my diet or obsessively exercised, nothing worked.
I ended up exhausted and burned out.
Fortunately, I don't give up easily.
In fact, these obstacles just make me want to dig my heels in and work harder.
Sound familiar?
Finally, I was able to find a different way to achieve metabolic and hormonal health that actually works.
Once I figured that out, the extra weight was gone for good.
My method is rooted in science and evidence and is influenced by my client's personal preferences and lifestyle choices.
If you are nodding your head as you're reading this, then I'd like to personally invite you to a new kind of Facebook group I have.
In this group, we have engagement, accountability, and coaching.
There's no fluff.
Who has time for that anyway?!?
Join me inside the FREE Community!
----------------------------------------------------------
👉Learn more about me: Updog Wellness and Fitness
-----------------------------------------------------------
Discovering your Inner Athlete with Michaela and Erin or Strides for Strength- Ep 134
Super stoked to share this episode with Michaela and Erin of Strides for Strength.
Michaela and Erin are RRCA run certified coaches who both found their love and passion for running by ‘accident’.
Both going from non-runners to now multiple time marathoners they are confident we will hold the space for you to share your big, scary goals, push you to be a stronger, better, faster athlete and help you conquer whatever running goals you are working towards!
Learn more about Strides for Strength HERE
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Why is there so much nonsense out there about Hashimoto's, PCOS, and weight loss?
Let me start from the beginning.
I'm a mom, a CEO, a Certified Nutritionist, a Millennial, and a complete overachiever.
But… the one thing I struggled with for so long was the emotional and mental strain of the extra weight I was carrying.
The worst part was that no matter how much I restricted my diet or obsessively exercised, nothing worked.
I ended up exhausted and burned out.
Fortunately, I don't give up easily.
In fact, these obstacles just make me want to dig my heels in and work harder.
Sound familiar?
Finally, I was able to find a different way to achieve metabolic and hormonal health that actually works.
Once I figured that out, the extra weight was gone for good.
My method is rooted in science and evidence and is influenced by my client's personal preferences and lifestyle choices.
If you are nodding your head as you're reading this, then I'd like to personally invite you to a new kind of Facebook group I have.
In this group, we have engagement, accountability, and coaching.
There's no fluff.
Who has time for that anyway?!?
Join me inside the FREE Community!
----------------------------------------------------------
👉Learn more about me: Updog Wellness and Fitness
-----------------------------------------------------------
Balanced Plate Method: A Sustainable Way to Manage Weight with Hashimoto's or PCOS Episode 132
It can feel REALLY overwhelming to do all "the right" things for your nutrition when you're bogged down with fatigue, brain fog and anxiety.
In this episode I am sharing a really simple and tacit-cal way to get started with your weight loss journey, and how you can actually use this exact method to maintain your weight-loss.
View the visual here>>https://www.instagram.com/p/CpKyjIqraMj/?igshid=MjkzY2Y1YTY=
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Why is there so much nonsense out there about Hashimoto's, PCOS, and weight loss?
Let me start from the beginning.
I'm a mom, a CEO, a Certified Nutritionist, a Millennial, and a complete overachiever.
But… the one thing I struggled with for so long was the emotional and mental strain of the extra weight I was carrying.
The worst part was that no matter how much I restricted my diet or obsessively exercised, nothing worked.
I ended up exhausted and burned out.
Fortunately, I don't give up easily.
In fact, these obstacles just make me want to dig my heels in and work harder.
Sound familiar?
Finally, I was able to find a different way to achieve metabolic and hormonal health that actually works.
Once I figured that out, the extra weight was gone for good.
My method is rooted in science and evidence and is influenced by my client's personal preferences and lifestyle choices.
If you are nodding your head as you're reading this, then I'd like to personally invite you to a new kind of Facebook group I have.
In this group, we have engagement, accountability, and coaching.
There's no fluff.
Who has time for that anyway?!?
Join me inside the FREE Community!
----------------------------------------------------------
👉Learn more about me: Updog Wellness and Fitness
-----------------------------------------------------------
From Frustration to Success: Harnessing the Power of Monthly Reflections for Nutrition and Fitness-Ep 131
In this episode, we discuss the importance of taking a long-term approach to self-reflection and goal setting.
We share an example of how one of our clients, Laura, was able to overcome a setback in her weight loss journey by looking at the big picture and reflecting on her progress over the past month.
We emphasize the value of analyzing trends and averages over time rather than getting bogged down by day-to-day fluctuations.
We also highlight the importance of not getting discouraged by setbacks and instead using them as an opportunity to adjust and refine one's approach.
And encourage you to commit to the long game and recognize that lasting change takes time and persistence.
Additionally we are sharing 5 reasons you may not be seeing the progress you wish to see.
Tune in and let us know what you think!
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Hey! Have a minute?
It would mean the absolute word to me if you would take a couple of minutes and leave a 5-star rating and review of this podcast!
Ratings help the show show up higher in searches- which mean more women can find the podcast!
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Why is there so much nonsense out there about Hashimoto's, PCOS, and weight loss?
Let me start from the beginning.
I'm a mom, a CEO, a Certified Nutritionist, a Millennial, and a complete overachiever.
But… the one thing I struggled with for so long was the emotional and mental strain of the extra weight I was carrying.
The worst part was that no matter how much I restricted my diet or obsessively exercised, nothing worked.
I ended up exhausted and burned out.
Fortunately, I don't give up easily.
In fact, these obstacles just make me want to dig my heels in and work harder.
Sound familiar?
Finally, I was able to find a different way to achieve metabolic and hormonal health that actually works.
Once I figured that out, the extra weight was gone for good.
My method is rooted in science and evidence and is influenced by my client's personal preferences and lifestyle choices.
If you are nodding your head as you're reading this, then I'd like to personally invite you to a new kind of Facebook group I have.
In this group, we have engagement, accountability, and coaching.
There's no fluff.
Who has time for that anyway?!?
Join me inside the FREE Community!
----------------------------------------------------------
👉Learn more about me: Updog Wellness and Fitness
-----------------------------------------------------------
Self-love and Acceptance: how to make it work for you. An interview with Vicki Pittman- Ep 130
Today's episode features a special conversation surrounding self-love and acceptance with Self-Love Activator Vicki Pittman.
In this conversation, we discuss the importance of self-love and how it goes beyond just self-care. The conversation delves into the societal and cultural expectations that can make it challenging to prioritize self-love. Vicki highlights the need to assess our thoughts and strategies and make adaptations when necessary and emphasizes that individuals are masters of their own needs, but it takes willpower and compassion to act on them.
We talk differentiating self-love from self-care and outline the three components of self-love practices: intentional practice, mindful focused energy, and devotion towards developing those skills.
Dive into learn more about Vicki and this important conversation!
More about Vicki:
Vicki Pittman is a toddler mom of 1, active duty military spouse, former Pilates Studio owner and teacher trainer, weightlifter to 90’s hip hop, tarot & oracle loving card slinger, and a Self-Love Activator and Wellness Coach to her busy, go-getter female clients. Radical self-care, boundaries, and soul level alignment in regards to her work and relationships became non-negotiables after becoming a first time Mom in her late 30’s and navigating the stresses of the pandemic. Now fully present and leading with joy each day, she’s helping her L.E.A.P. 12-Week Self-Care Program clients drop their people pleasing/perfectionist ways and start living with more joy, self confidence, personal time and energy than ever before.
Vicki is a Self Love Activator and Wellness Coach to her busy professional women and Super Mom clients. Where she helps them embody alignment in all parts of their life (body, mind, and spirit) so they can truly manifest their desires and live them out in full joy and with zero guilt or shame. In her LEAP Coaching Program- a 12 Week Self Love Activation, she teaches her clients how to stop people-pleasing and putting everyone else’s needs above their own so they can finally develop a consistent morning spiritual practice, get their exercise schedule locked in, and learn how to be kinder to themselves even when they fuck up.
Learn more about Vicki and her program offerings:
Follow her on Instagram!
Learn more about the L.E.A.P Program
The continuum of nutrition for results and sustainability- Ep 129
Today we're chatting about really stopping the all-or-nothing, back or white, on again off again journey of nutrition.
Referenced: Episode 80, Is your tracking (or lack of) keeping you from results?
Learn more about me and my coaching programs at www.updogwellnessandfitness.com
Follow on IG: @NatalieBrookeGuevara
How to get started tracking macros- Ep 128
Is tracking macros a tool you're wanting to use this year? Listen in for a step-by-step guide to what you need to know to get started!
Referenced in this episode:
Learn more about me and my coaching programs at www.updogwellnessandfitness.com
Hang with me on Instagram! @NatalieBrookeGuevara
Can you be coached? And how to coach yourself-Ep 127
In this episode we're chatting all about coaching...
What it is.
What it isn't.
And how you can make sure you're receiving the support you deserve either from a current coaching relationship, future relationship or through yourself.
I'm sharing a little behind the scenes of my own current coaching struggles and how I am over coming them through coaching myself.
Dive in, and as always I'd love to know what you think!
Learn more about me at: www.updogwellnessandfitness.com
Come hang out on Instagram! @NatalieBrookeGuevara
Having a healthy body image, while still losing weight- Ep126
Do you struggle with body image?
It can be tricky. Loving your body, but wanting to lose weight and change it.
Listen, it can be both.
Today I am sharing some of my current struggles with a few strategies on how you can support your healthy body image while still wanting weight loss.
Find me on IG: @nataliebrookeguevara
Learn more about me and my coaching programs: www.updogwellnessandfitness.com
Creating a nutrition plan (that you actually want to stick to)- Ep 125
Have you struggled with follow through when it comes to your nutrition plans?
This episode is for you!
I'm breaking down the framework to create a plan that not only you can stick to, but you'll want to!
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Let's connect!
Find me on IG: @nataliebrookeguevara
Learn more about me and my coaching programs: www.updogwellnessandfitness.com
The Metabolism, Mind & Macros Group Coaching program is OPEN! Register now!
Simplify your New Years Goals- Ep 124
Happy New Year!
Do you set New Years goals or resolutions?
Whether you do or don't, this episode has tactical tools and prompts for you to consider!
Let's connect!
Learn more about me: www.updogwellnessandfitness.com
Follow me on IG: @nataliebrookeguevara
Learn more about the Metabolism, Mind and Macros Group Coaching Program
Redefining weight loss in the New Year Ep-123
Are you registered for the FREE Wellness Vision Workshop yet!? Don't forget to register so you can get the replay and all of the tools to set yourself up for success like you've never experienced in 2023!
Todays episode is a good place to start... we're talking re-defining weight loss in the New Year.
Join me as a break this down and help you get your resolutions, goals, intentions... whatever resonates with you ready for the ball to drop!
Register for my FREE 2023 Wellness Vision Workshop
Hop on the waitlist for the Metabolism, Mind and Macros Coaching program!
How can you be with yourself? Ep 122
Ooo this is juicy, and such a challenging concept for me personally!
Dive into todays episode on being... without doing over the next couple of weeks!
Register for my FREE 2023 Wellness Vision Workshop
Hop on the waitlist for the Metabolism, Mind and Macros Coaching program!
Navigating the Holidays with Empowered Decisions Ep 121
Empower your decisions this holiday season without unnecessary pressure to track food, over exercise or say no to your favorite treats.
Connect with me on Instagram!
@nataliebrookeguevara
www.updogwellnessandfitness.com
The ONE thing you need to be clear on to achieve your goals this season Ep 120
Let's chat about the ONE thing you need to be a success in this season.
In this episode we gain clarity around what success is for you in this season, and how you can actually achieve it.
If you'd like to join me this Thursday, Dec 8th, at 8pm EST I'd love to see you in my FREE workshop on Navigating the holidays through Empowered Decision making. Reach out at hello@updogwellnessandfitness.com and I'll shoot you the Zoom link!
Is it in my head? Interview with Chronic Illness Expert Wanda Beslisle Ep 119
You're tired, you ache... your doctor is dismissive.
Is it in your head?
Join me today as I chat with Chronic Illness Expert Wanda Beslisle as we chat about her journey from health coach to specializing in supporting folks through chronic illness, chronic fatigue, long covid.
We dive into her own journey, draw parallels to my own through Hashimotos and so much more.
Learn more about Wanda here:
https://www.instagram.com/wandabelisle/
Learn more about me:
www.updogwellnessandfitness.com
IG @NatalieBrookeGuevara
Jumpstarting Weight-loss During the Holidays Ep 118
Feel like you need a do-over after Thanksgiving?
Here are my tips and tricks for getting back on track after the holiday.
Catch me on IG @nataliebrookeguevara
Learn more about coaching and programs www.updogwellnessandfitness.com
It doesn't get easier... Ep 117
Change is hard my friends.
Today we're chatting change, the holidays, and how to create a different outcome for yourself this year.
Catch me on IG @nataliebrookeguevara
Learn more about coaching and programs www.updogwellnessandfitness.com
Don't fallback- 3S's to help you succeed- Ep 116
Time change, amiright!?
Unfortunately with the falling back of clocks we often see the fall back into old habits and behaviors.
Today I am sharing strategy and mindset shifts to help you set yourself up for success!
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Learn more about The STRONG Method, my signature nutrition and lifestyle coaching program for women living with hypothyroidism, Hashimoto's and PCOS- www.updogwellnessandfitness.com
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Connect with me on Instagram @NatalieBrookeGuevara
What to do before you diet- Ep 115
We're really good at dieting.
But more often then not we miss key pieces that can support you in not only a more successful dieting phase, but set you up to maintain the results.
Take a listen and let me know what you think!
As always, I'd be honored if you'd take a moment to leave a 5 star rating and review! This helps more people find the podcast, and spreads the content for free.
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Learn more about The STRONG Method, my signature nutrition and lifestyle coaching program for women living with hypothyroidism, Hashimoto's and PCOS- www.updogwellnessandfitness.com
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Connect with me on Instagram @NatalieBrookeGuevara
Hormones or Calories Ep 114
Hormones or calories what matters most?
Tune in to find out!
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Learn more about The STRONG Method, my signature nutrition and lifestyle coaching program for women living with hypothyroidism, Hashimoto's and PCOS- www.updogwellnessandfitness.com
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Connect with me on Instagram @NatalieBrookeGuevara
Things to STOP doing for a more responsive metabolism- Ep 113
Today's episode is all about doing less, for more results.
We're always so focused on what we should be adding or doing in order to achieve a certain result.
I want to do the OPPOSITE today.
I'd love to dive into how this sits with you today!
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Learn more about The STRONG Method, my signature nutrition and lifestyle coaching program for women living with hypothyroidism, Hashimoto's and PCOS- www.updogwellnessandfitness.com
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Connect with me on Instagram @NatalieBrookeGuevara
Ending Self-Sabotage- Ep 112
Oof. This is a tough battle for so many of my clients, and myself! Today I am inviting you into a conversation around noticing mental traps and what to do about them to break free of self-sabotaging patterns!
I'd love to hear how this resonates with you.
And if you find this helpful it would mean so much to me if you would take a few moments to leave a 5 star rating and review of the show!
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Learn more about The STRONG Method, my signature nutrition and lifestyle coaching program for women living with hypothyroidism, Hashimoto's and PCOS- www.updogwellnessandfitness.com
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Connect with me on Instagram @NatalieBrookeGuevara
Tracking Macros is HARD- Ep 111
This week I am sharing a raw look into my experience coming back to the land of tracking macros.
It's been uncomfortable, annoying, and full of lessons.
I hope this is insightful and inspirational as you move forward on your journey!
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Learn more about The STRONG Method, my signature nutrition and lifestyle coaching program for women living with hypothyroidism, Hashimoto's and PCOS- www.updogwellnessandfitness.com
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Connect with me on Instagram @NatalieBrookeGuevara
Radical Self-Trust with Daria Tavana- Ep 110
Holy WOW. What a BOMB of an episode!
Today we're chatting with Daria Tavana covering intuitive eating, self-trust, body confidence and so much more!
This one is worth a couple of listens!
Daria Tavana, NASM-CPT, CNC is an activist, certified trainer, nutrition coach, and creator of Trailblazing Strength, the only mentorship program for plant-based athletes committed to practicing radical self-trust by eating and training without rules or restrictions.
Tune into Daria’s Plant-Based Athletes Anonymous Podcast to learn how to navigate failure, explore success more deeply, and continue to move in the direction of your performance goals without fear of judgment or shame:
https://powerbydaria.click/podcast
Join Daria on Facebook for more training and nutrition tips for plant-based athletes:
https://www.facebook.com/groups/greenathletes
Connect with Daria on Instagram:
https://www.instagram.com/powerbydaria/
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Learn more about The STRONG Method, my signature nutrition and lifestyle coaching program for women living with hypothyroidism, Hashimoto's and PCOS- www.updogwellnessandfitness.com
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Connect with me on Instagram @NatalieBrookeGuevara and on TikTok
Scaling the Scale for Results- Ep 109
Scale got you down?
I'm right there with you.
Today I'm sharing vulnerably about my recent experience with numbers on the scale, in addition to a lesson straight out of my custom nutrition and lifestyle coaching program: The STRONG Method.
Get clarity on what the scale is, and isn't. And how to scale it for more progress and better results.
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Learn more about The STRONG Method, my signature nutrition and lifestyle coaching program for women living with hypothyroidism, Hashimoto's and PCOS- www.updogwellnessandfitness.com
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Connect with me on Instagram @NatalieBrookeGuevara
What to do when you overindulge- Ep 108
Do you feel like the summer has been a string of overindulgences? You're not alone! In this episode I am breaking down what is happening, mindset blocks holding you hostage and the actual steps you should be making post indulgence.
Take a listen and let me know what you think!
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Learn more about The STRONG Method, my signature nutrition and lifestyle coaching program for women living with hypothyroidism, Hashimoto's and PCOS- www.updogwellnessandfitness.com
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Connect with me on Instagram @NatalieBrookeGuevara
Back to school, back to health Ep 107
Today Kaitlin is back and we're chatting routines, structure and getting back to your health.
Tune in for strategies and shifts to make this your best year yet!
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Learn more about The STRONG Method, my signature nutrition and lifestyle coaching program for women living with hypothyroidism, Hashimoto's and PCOS- www.updogwellnessandfitness.com
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Connect with me on Instagram @NatalieBrookeGuevara
Doing the inner work for massive change with Jessica DeMarchis- Episode 106
Whew, today I am sharing a FIRE interview with Jess DeMarchis who is a Life Coach and Therapist for high achieving women, as well as the host of the UN Learn to Level Up podcast.
We chat about coaching vs therapy, doing the inner work required to create change, trauma and its impact on our health, and so, so much more.
I cannot wait for you to listen to this jam packed episode.
Make sure you give Jess a follow on Instagram @jess_demarchis_coaching and tune in to the UN Learn to Level Up Podcast as well!
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Learn more about The STRONG Method, my signature nutrition and lifestyle coaching program for women living with hypothyroidism, Hashimoto's and PCOS- www.updogwellnessandfitness.com
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Connect with me on Instagram @NatalieBrookeGuevara and on TikTok
Your diet didn't work- Ep 105
Whew, some tough pills to swallow here!
Listen in to learn while the diet didn't work!
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Learn more about The STRONG Method, my signature nutrition and lifestyle coaching program for women living with hypothyroidism, Hashimoto's and PCOS- www.updogwellnessandfitness.com
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Connect with me on Instagram @NatalieBrookeGuevara and on TikTok
REST- Ep 104
Whew. What a radical idea to REST! Today I am sharing reflections and success in REST!
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Learn more about The STRONG Method, my signature nutrition and lifestyle coaching program for women living with hypothyroidism, Hashimoto's and PCOS- www.updogwellnessandfitness.com
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Connect with me on Instagram @NatalieBrookeGuevara and on TikTok
Tracking your cycle- Episode 103
Building on Episode 102 (Period Cravings) let's chat on tracking your cycle and how this can benefit not only your the health and happiness, but also your weight loss.
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Learn more about The STRONG Method, my signature nutrition and lifestyle coaching program for women living with hypothyroidism, Hashimoto's and PCOS- www.updogwellnessandfitness.com
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Connect with me on Instagram @NatalieBrookeGuevara and on TikTok
Period cravings- Ep 102
Ever wondered why you period is out to get you!?
Feel like you're progressing SO much, but then your period hits and you just can't control it?
Today we're diving into WHY you have cravings around your period and how to navigate them more effectively.
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Learn more about The STRONG Method, my signature nutrition and lifestyle coaching program for women living with hypothyroidism, Hashimoto's and PCOS- www.updogwellnessandfitness.com
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Connect with me on Instagram @NatalieBrookeGuevara and on TikTok
The Results Roadmap- Ep 101
Todays episode is from a workshop I led at the beginning of July, The Results Roadmap.
In this conversation I am sharing the exact formula we use in The STRONG Method to create the shift and get real, lasting transformations.
Take a listen!
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Learn more about The STRONG Method, my signature nutrition and lifestyle coaching program for women living with hypothyroidism, Hashimoto's and PCOS- www.updogwellnessandfitness.com
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Connect with me on Instagram @NatalieBrookeGuevara and on TikTok
STRONG through Vulnerability- Ep 100
A vulnerable share on the evolution of Updog Wellness and Fitness, The STRONG Mama's podcast and what we truly believe and stand for here.
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Learn more about The STRONG Method, my signature nutrition and lifestyle coaching program for women living with hypothyroidism, Hashimoto's and PCOS- www.updogwellnessandfitness.com
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Connect with me on Instagram @NatalieBrookeGuevara and on TikTok
Gut health, mindset, and the coaching transformation with Jenna Altman- Ep 99
Whew! What a juicy episode!
Today I am chatting with fellow coach Jenna Altman.
So many nuggets around mindset, making the transformation and the inner struggles that we coaches have too!
Make sure you follow Jenna on IG @JennaRaeAltman and take a listen to her podcast The LifestyleU Podcast!
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Learn more about The STRONG Method, my signature nutrition and lifestyle coaching program for women living with hypothyroidism, Hashimoto's and PCOS- www.updogwellnessandfitness.com
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Connect with me on Instagram @NatalieBrookeGuevara and on TikTok
Self-Limitations- Ep 98
Reflecting over the past year... how are you holding yourself back by focusing on your can'ts?
What would shift if you focused on your cans?
Register for the free Stress & Self-sabotage Masterclass Next Tuesday Aug 2nd at 12pm EST! www.updogwellnessandfitness.com/stressandselfsabotage
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Learn more about The STRONG Method, my signature nutrition and lifestyle coaching program for women living with hypothyroidism, Hashimoto's and PCOS- www.updogwellnessandfitness.com
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Connect with me on Instagram @NatalieBrookeGuevara and on TikTok
Situational Eating- Ep 97
Do you get caught up with vacation, specialness of situations, holidays etc throwing you off... OR preventing you from starting?
This episode is for you!
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Learn more about The STRONG Method, my signature nutrition and lifestyle coaching program for women living with hypothyroidism, Hashimoto's and PCOS- www.updogwellnessandfitness.com
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Connect with me on Instagram @NatalieBrookeGuevara and on TikTok
Small shifts for a bigger transformation- Episode 96
Today's ramble (and it is just that) is on seeing the bigger picture and making the shifts necessary for a lasting transformation.
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Learn more about The STRONG Method, my signature nutrition and lifestyle coaching program for women living with hypothyroidism, Hashimoto's and PCOS- www.updogwellnessandfitness.com
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Connect with me on Instagram @NatalieBrookeGuevara and on TikTok
Pregnant with PCOS- Episode 95
I wanted to get vulnerable today, and share a little more into my journey or pregnancy and PCOS.
In this episode I shared my diagnosis, changes with my body and finally conceiving with PCOS.
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Learn more about The STRONG Method, my signature nutrition and lifestyle coaching program for women living with hypothyroidism, Hashimoto's and PCOS- www.updogwellnessandfitness.com
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Connect with me on Instagram @NatalieBrookeGuevara and on TikTok
Coaching Connections- Ep 94
Introducing Kaitlin, the newest addition (but not so new!) to UDW&F.
In today's episode Kaitlin is sharing her journey in fitness, what led her into coaching and how she's going to make powerful shifts in the lives of many.
Show her some love on Instagram @Kaitlin_Giletto
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Learn more about The STRONG Method, my signature nutrition and lifestyle coaching program for women living with hypothyroidism, Hashimoto's and PCOS- www.updogwellnessandfitness.com
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Connect with me on Instagram @NatalieBrookeGuevara and on TikTok
Summer Nutrition Reset: The Roadmap- Episode 93
We have created clarity on where we are, what our starting point is.
And we've started to develop the inner compass that's going to guide us along our roadmap.
Today, all that's left is to put the pieces together in order to have relatively smooth sailing across our roadmap to get to our destination.
In the final episode of this 3 part series we're going to do just that. Listen in to put the pieces together!
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Learn more about The STRONG Method, my signature nutrition and lifestyle coaching program for women living with hypothyroidism, Hashimoto's and PCOS- www.updogwellnessandfitness.com
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Connect with me on Instagram @NatalieBrookeGuevara and on TikTok
Summer Nutrition Reset The Compass- Episode 92
Our metabolism is always sending us signals, whether we want to listen to them or not.
The biggest issue is, is that we don't know how to interpret the signals that we're getting, we don't understand the language that it is speaking. Getting really clear on what your body is telling you? What does my what does my body want? What does my body need, and then also taking into consideration, a mental emotional, and psychological perspective, our perceptions, our physical goals, our desires that we have up in our head?
How can we take the communication that we're getting, and essentially bridge the two...
Part 2 of 3 in the Summer Nutrition Reset Roadmap series, The Compass.
>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>> Register for The Results Roadmap, FREE Masterclass!- www.updogwellnessandfitness.com/resultsroadmap
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Learn more about The STRONG Method, my signature nutrition and lifestyle coaching program for women living with hypothyroidism, Hashimoto's and PCOS- www.updogwellnessandfitness.com
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Connect with me on Instagram @NatalieBrookeGuevara and on TikTok
Summer Nutrition Reset: Clarity- Episode 91
Your goals can ebb and flow based on the season, and we shouldn't make ourselves wrong for that.
This doesn't mean that you're any less motivated or driven. It simply means is that you're a human being.
From my perspective, in my experience, there's a lot of "shoulds" being imposed upon us from the dieting industry as to how we should be showing up for our workout plan, and our nutrition. Ultimately leading us feeling overwhelmed, hopeless or helpless, and confused.
In todays episode I am sharing the first of 3 parts of the Summer Nutrition Reset Roadmap. Starting with Clarity.
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Register for The Results Roadmap, FREE Masterclass!- www.updogwellnessandfitness.com/resultsroadmap
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Learn more about The STRONG Method, my signature nutrition and lifestyle coaching program for women living with hypothyroidism, Hashimoto's and PCOS- www.updogwellnessandfitness.com
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Connect with me on Instagram @NatalieBrookeGuevara and on TikTok
Back on Track- Episode 90
We're in this constant yo yo cycle, January 1, we're all so super motivated, it's a new year new us, we're going to get everything under control, we're going to start off great... And then something else will happen, then summer comes along. And now all of a sudden, it's late nights, days by the pool, vacation, kids are home and it's chaotic.
And we're left feeling like we need to "get back on track".
Today let's chat about breaking the cycle.
About feeling the same Monday as we do Friday-Sunday.
Stay connected! www.updogwellnessandfitness.com
IG: @NatalieBrookeGuevara
Episode 89: The wicked weekends...
Are the weekends preventing you from hitting your weight loss goal?
Tune into todays episode as I share exactly how to move past this!
Stay in touch!
www.updogwellnessandfitness.com
Instagram: @nataliebrookeguevara
Episode 88: How refusing the donut may be wrecking your hormones...
Do you struggle with summer treats over your weight loss goals?
Listen up!
Today I am offering a different perspective on what may be holding you back...
Stay in touch!
Join the STRONG Mama's community
Follow me on IG! @nataliebrookeguevara
Episode 87: Summer goals around nutrition & fitness
We're off on our big summer vacation before baby makes his big arrival!
In honor of that I am sharing with you my Summer Success Strategy Session recorded LIVE last week.
I hope this will be provide lots of value as you prep for your summer!
Join the STRONG for the Summer Program
www.updogwellnessandfitness.com/strongforthesummer
Follow me on IG: @nataliebrookeguevara
86: Evidence to Support your Success
Here's what I know to be true... you need someone to believe in you, so you can believe in you.
In this episode I am sharing why creating a belief to support your goals and results is a non-negotiable to succeed.
And an easy way to start creating evidence today.
Don't forget, STRONG for the Summer registration is coming to an end! Don't miss out!
Join the FREE Strong Mama's FB Community!
Stay in touch!
IG: @nataliebrookeguevara
Episode 85: How to be confident this summer
Monday rambles as I share more of feeling and looking confident af this summer!
Make sure you join us in the Strong Mama's FB community May 31st at 7pm EST for the FREE Summer Success Strategy Masterclass!
Learn more about the STRONG for the Summer 10 week accountability and coaching program
Stay connected!
IG: @nataliebrookeguevara
Episode 85: Summer Success Strategies
The summer season is here!
That doesn't mean saying so long to your health and fitness goals!
Today I am going through my top 5 success strategies.
Stay connected!
www.updogwellnessandfitness.com
Join STRONG for the Summer!
www.updogwellnessandfitness.com/strongforthesummer
Episode 84: Don't get fit for the summer!
Summer time is here, and the pressure to look a certain way is on!
Today I am sharing a different perspective, and want to invite you into a uniquely different experience.
Learn more here:
www.updogwellnessandfitness.com/strongforthesummer
Episode 83: Restoring your Metabolism as a Non-negotiable
Sharing a piece of the live training held this April on restoring your metabolism!
Today I'm sharing why it's a non-negotiable, some expectations and some strategy!
Stay connected in the STRONG Mamas Mind-body Nutrition and Fitness community!
www.updogwellnessandfitness.com
IG NatalieBrookeGuevara
Episode 82: The most influential nutrition tool you're probably missing
If you're struggling to implement, maintain or even start your nutrition journey, listen up.
This is the tool you're likely missing that will change the game!
www.updogwellnessandfitness.com
Episode 81: Troubleshooting your Tracking for Better Results!
Part II on tracking! Make sure you listen to episode 80 on tracking your food to get the most benefit out of this episode!
Mentioned in todays episode:
Episode 72: Phases of Nutrition
Grab your FREE guide, 5 Keys to Balancing your Hormones!
Follow on IG! @nataliebrookeguevara
www.updogwellnessandfitness.com
Episode 80: Is your tracking (or lack of) keeping your from results?
Today I am super excited to chat with you about tracking your food, and the mindset you hold around it!
In this episode we trouble-shoot why you may avoid tracking, and how if can benefit you in seeing your desired health and fitness outcome.
Referenced in this episode:
Download the 5 Keys to Balancing your Hormones
Follow on IG: @nataliebrookeguevara
Episode 79: Slowing Down to Speed Up
Today I am sharing a live coaching call on mindset around slowing down to speed up.
I hope this reasonates and is helpful for you!
Stay in touch!
IG: @nataliebrookeguevara
www.updogwellnessandfitness.com
Episode 78: A reflection of the past 15 years and a huge transformation!
Celebrating a 15 and a 13 year old birthday this past weekend has set me up for a huge reflection! I decided to share a little more into todays episode of some huge shifts and many transformations along the past 15 years in my journey into health and happiness.
Stay connected!
www.updogwellnessandfitness.com
IG NatalieBrookeGuevara
Weekly Live Chat! Resilience
Join us on this weeks bonus episode with Natalie and Nicole on Resilience.
Episode 77: Restoring your Metabolism
Today I am sharing the number one thing most people are missing from their long-tern strategy...
Are you struggling with a sluggish metabolism?
Fatigue?
Brain-fog?
Excess weight gain?
If you're struggling as to why you metabolism feeling like it just won't work... this episode is for you!
Stay connected!
www.updogwellnessabndfitness.com
IG: @nataliebrookeguevara
BONUS Series! Episode 2: Expecting in the first trimester
Today I am sharing my expectations, and my reality around the first trimester.
I hope you enjoy this bonus series, stay tuned for a new episode next week!
Stay connected!
www.updogwellnessandfitness.com
Follow on IG: @nataliebrookeguevara
Episode 76: Are you actually eating enough to reach you goals?
It can be conflicting to know what is the right answer to reach your health goals.
I get it.
Today I am shedding perspective on making sure your body is staying adequately fueled so you can actually lose weight, vs spinning your tires in mud in an effort to starve yourself.
Stay connected!
www.updogwellnessandfitness.com
Join the Strong Mama's and Macros community!
Follow on IG: @natalierbrookeguevara
Weekly Coffee Chat! Motivation and how to get more of it!
Listen to this weeks coffee chat where Natalie and Nicole dive into motivation... what is it? What isn't it? And how do I get more of it?
Stay in touch!
www.updogwellnessandfitness.com
IG: NatalieBrookeGuevara
Strong Mama's and Macros FB community
BONUS Series! We're Expecting! Episode 1: Struggles with infertility and getting here
Welcome to episode 1 of this special bonus series!
I am so excited to be sharing this journey with you all.
Throughout I will be sharing my personal journey, experience, knowledge and experience coaching pregnant and postpartum women.
This series is intended to provide knowledge, inspiration and solidarity. It is not to replace medical advice!
Stay connected!
Join the Strong Mama's & Macros FB Group
www.updogwellnessandfitness.com
Follow me on IG! @nataliebrookeguevara
Episode 75: On trusting yourself, trusting the process and the true transformation
Wow, so excited to share this gem of an episode with you today!
This is a recorded interview with Joy as she willingly and transparently shares her journey into a 100lb weight loss... and why that's not the most important part!
I'd love to hear how this resonates with you all.
Stay in touch!
Join the Strong Mama's & Macros community
www.updogwellnessandfitness.com
Follow on IG @nataliebrookeguevara
Weekly Coffee Chat! Self compassion vs Discipline...
Welcome to the very first Weekly coffee chat with Nicole Hill of Nicole Hill Coaching!
Each week we've decided to record our weekly chats to provide you with
Coaching Valuable topics and education Diversified perspectives!This week we're chatting about self-compassion vs discipline...
How to know which you need to get you closer to your desired result!
Stay connected;
IG @nataliebrookeguevara
Join the Strong Mama's & Macros FB community
www.updogwellnessandfitness.com
74: Why is Weight Loss Hard?
Why is weight loss hard...
How can we simplify it?
Episodes mentioned in the epsiode:
Episode 73: Weight Loss Mindset
Episode 72: Phases of Nutrition
Join the Strong Mama's and Macros FB Community
www.updogwellnessandfitness.com
Follow on IG @NatalieBrookeGuevara
Episode 73: Weight Loss Mindset
Excited to chat with you today all about your dieting or weight loss mindset!
Today we cover:
Your internal belief systems that are holding you back Typical thoughts and beliefs around weight loss And what you may need to shift to break through.Episodes referenced:
Episode 72: Phases of Nutrition
Episode 57: The most important investment you can make for your health
Stay connected!
Join The Strong Mama's & Macros on FB
www.updogwellnessandfitness.com
Follow me on IG: @nataliebrookeguevara
Episode 72: Phases of Nutrition (more than just a diet)
This weeks episode as all about the different phases of nutrition!
I am excited to build off of Episode 71 and share all of the different ways we use macros to support our health and our goals.
Mentioned in todays episode:
Stay connected!
Follow me on Instagram: @nataliebrookeguevara
www.updogwellnessandfitness.com
Join the free Strong Mama's & Macros Facebook community!
Episode 71: Macros Made Easy; how to calculate your macros.
Curious about macro tracking?
Today we're breaking down what macros are...
Why they matter...
How to calculate your own numbers.
And more!
Links mentioned in todays episode:
Episode 45: Protein Queen of the Macros
Episode 46: Carbs, Friend or Foe?
Episode 47: Does Fat make you Fat?
Stay connected!
Join the free Strong Mama's & Macros Facebook Community!
Instagram: @nataliebrookeguevara
Episode 70: Resolutions vs Actionable Goals
Happy New Year friends!
Todays episode is about putting action behind those New Years resolutions and goals! Download the free guide to support you in making 2022 the best year yet!
Listen and let me know how you're taking your dreams and turning them into reality with
Strategy Action and a path.Stay connected!
IG @NatalieBrookeGuevara
Facebook The Strong Mama's and Macros FREE community
www.updogwellnessandfitness.com
Episode 68: Lessons from 2021
Happy Holidays!
2022 is almost here, but before it comes, what people have thought of 2021?!
What life lessons have you learned in 2021?
Life is a continuous learning experience. Throughout our lives we keep rising and falling, picking up important lessons along the way. Some of these lessons come from experience, yet there are others that we learn by watching others, reading blogs, or even listening to a podcast. Furthermore, there are many life lessons that we simply cannot learn until we face certain situations in life.
A notable example is the inspiring story and biggest takeways of Natalie from this year which teaches you to be more confident, empowered, believing in yourself and many more!
Tune into today’s episode to find out!
Featured In This Episode:
Get a free 30 minutes success strategy session hereStay Connected with Natalie:
Website: www.updogwellnessandfitness.com
Instagram: @nataliebrookeguevara
Facebook: Natalie Guevara & Updog Wellness
Episode 67: Boundaries
Learning to set healthy boundaries takes time. It is a process. Boundaries are the limits or barriers that you set for yourself and personal relationships on how people will treat you, behave around you and what they expect from you.
But do you know that BOUNDARIES help protect your mental, emotional and physical health?
Well, that could be possible when you use it appropriately. They can help you make the most of your time, health, relationships and resources.
Why is it important to set boundaries?
Setting limits is not only for establishing healthier interpersonal relationships and connections, but to improve overall quality of life and in today’s episode Natalie will be sharing with us the five proven tips and ideas for establishing boundaries.
Feature In The Episode:
Episode 63: Healthy Habits for Holidays Episode 66: Self Sabotage and SleepStay Connected with Natalie:
Website: www.updogwellnessandfitness.com
Instagram: @nataliebrookeguevara
Facebook: Natalie Guevara & Updog Wellness
Episode 66: Self-Sabotage and Sleep
Are you Sabotaging yourself?
Self-Sabotage is when you wreck your own best-laid plans. On the outside, you may want to get healthy but on the inside, you’re compelled to get in your own way. In today’s culture, sleep and rest in general can be treated in very contradicting ways. On the other hand, expressing a sense of tiredness and a need for rest has become a cultural norm. While on the other, it has become a cynical type of status symbol to be busy that having time for rest must mean someone isn't working hard enough.
Are You Self Sabotaging Your Sleep?
What habits would you like to break?
It’s very possible that a person could well be self-sabotaging their own sleep and in today’s episode you will be able to learn:
Ideas to get better or adequate sleep How does sleep affect your health 9 kinds of negative things that happen when you don't get enough sleep The main causes of sleep deprivation Apps and wearables that track or monitor your sleepAnd so much more!
Featured In The Episode:
Episode 63: Healthy Habits for HolidaysStay Connected with Natalie:
Website: www.updogwellnessandfitness.com
Instagram: @nataliebrookeguevara
Facebook: Natalie Guevara & Updog Wellness
Episode 65: Either or Thinking
Episode 65 • Either or Thinking
Are you thinking about being more active?
Why is it so hard to stick to good habits?
How can we have the best intentions to become better, and yet still see so little progress which essentially causes us to continuously give up?
It can be difficult to build healthy habits and that’s especially true if you want to stick with them for the long term. We now know how important consistency is, but clearly, as humans, we find it difficult to be consistent. It seems most people follow more of a ‘yo-yo’ or on-off approach to their health and fitness. But thankfully, there are few simple ways that you can use to build good habits and break bad ones.
Tune into today’s episode as Natalie will be sharing with us some tips that can help you make progress with most of the goals you have for your health, work, and your life.
Featured In The Episode:
Episode 63: Healthy Habits for the Holidays
Stay Connected with Natalie:
Website: www.updogwellnessandfitness.com
Instagram: @nataliebrookeguevara
Facebook: Natalie Guevara & Updog Wellness
64: What you can be doing now for a healthier metabolism...
A quick little pep talk today on what matters now for a more flexible and responsive metabolism.
Make sure to register for the FREE 5 Day Nutrition Reset www.updogwellnessandfitness.com/reset. We start MONDAY December 6th!
Episode 63: Healthy Habits for the Holidays
Today I am getting real strategic on how to navigate the holidays in a way that clearly aligns with how you wish to feel, your health, your goals, and ultimately your happiness.
I am sharing 5 tips for staying on track this holiday season without restriction or crazy crash diets.
Ready for even more? Download my complimentary check-list on how to stay healthy through the holidays.
You can grab it HEREEpisode 62: Environment & lifestyle for results.
Your health and wellness are 80% environmental and lifestyle! Let's create conditions for success.
www.updogwellnessandfitness.com
Episode 60: A better night for a better tomorrow!
Wrapping up this 3 part series on routines! Enjoy!
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Episode 59: Good morning, or a great morning?
All about morning routines! And not in the way you're probably thinking....
www.updogwellnessandfitness.com
Episode 58: Don't Fail because it's Fall
Tools to stay on top of your success all fall long.
www.updogwellnessandfitness.com
Episode 57: The most important investment for your health!
Let's chat about the biggest investment you can make for your health and fitness this fall!
www.updogwellnessandfitness.com
Episode 56: Unlearning Old Tricks! On stress and emotional eating habits...
Let me know what habits you're trying to break! www.updogwellnessandfitness.com
Episode 55: Defining your values for success.
Clearly defined values keep you on track and help create a clear foundation for decisions.
Join us in the Strong Mama's and Macros Facebook group! www.updogwellnessandfitness.com
Episode 54: Meal Prep Magic
Simplify your meal prep this fall! Here's some of my favorite strategies!
www.updogwellnessandfitness.com
Episode 53: The fastest way to results isn't the hustle and grind...
Let's chat about how to move forward when you're impatient for results!
www.updogwellnessandfitness.com
Episode 52: The ONE thing to focus on to get results!
Welcome back! We're jumping right in for back to school, back to focus! Here's the ONE thing you can focus on!
www.updogwellnessandfitness.com
Episode 51: Body Positive
Would love to hear your thoughts in the Strong Mama's and Macros Community!
Join the free challenge!
www.updogwellnessandfitness.com
Episode 50: Results! How to get them.
This week I am sharing a Facebook live from the Strong Mama's and Macros community all about results! Take a listen and share what you're implementing in the community.
www.updogwellnessandfitness.com
Episode 49: Alcohol the most popular macro!
Let's chat about alcohol and how it can be a part of your fat loss journey!
www.updogwellnessandfitness.com
Episode 48: Healthy Summer Tips
Today we're chatting strategy for your healthiest, happiest summer!
Share with us in the Strong Mama's and Macros community!
www.updogwellnessandfitness.com
Episode 47: Do fat make you fat? (episode 3 of the macro series!)
HEY!
Make sure you're registered for the Macros Made Easy Webinar THURSDAY MAY 27th at 7pm EST!
www.updogwellnessandfitness.com/webinar
And while you're at it, join us in the Strong Mama's and Macros community on Facebook!
Episode 46: Carbs, Friends, or Foe?
sign up for the free Macros Made Easy Masterclass!
Episode 45: Protein, Queen of the Macros!
Today we're chatting about the importance of protein and ways to get a little more in your diet.
Checkout www.updogwellnessandfitness.com for more ideas!
Episode 44: Breaking Free
I hope you enjoyed this interview! Grab a copy of the chapter here!
As always, would love to hear your thoughts in the Strong Mama's and Macros Community!
Episode 43: Stress and Emotional Eating
You're not alone with your cravings!
This weeks episode covers my own journey and real life strategies to deal with stress and emotional eating.
Grab the Crush your Cravings guide at www.updogwellnessandfitness.com
Episode 42: Macros Vs Calories
Replay from the Strong Mama's and Macros Chat!
www.updogwellnessandfitness.com
Episode 41: Why I hired a personal trainer for myself
Join us in the community!
www.updogwellnessandfitness.com
Episode 40: Normalize F**ckin Therapy!
This is an AWESOME CHAT with Alexandra Skinner Walsh. She took time out of her busy therapy practice to chat with me about mental health during pregnancy, postpartum and beyond.
I hope you find some comfort in this episode in knowing that you're not alone and reaching out for support isn't weak, it' really damn strong!
www.updogwellnessandfitness.com
Episode 39: Nutrition Q & A
A replay of the Facebook LIVE q&a all about nutrition!
www.updogwellnessandfitness.com
Episode 38: When you're not feeling it....
Me too!
Join the community of other like minded moms! www.updogwellnesandfitnes.com
Episode 37: Cravings Crusher Part 4
This is the final episode in this mini series! Makes sure you check out all 4! www.updogwellnessandfitnes.com
Episode 36: STOP, DO this first!
Let us know in the group, what is your action item going to be?
www.updogwellnessandfitness.com
Episode 35: Stress Management
Today I am joined by Alison from Ignite Ur Wellness www.igniteurwellness.com
As a cancer survivor, she talks all about her shift into stress management and relief.
I'd love to hear what you're going to implement, join the community www.updogwellnessandfitness.com
Episode 34: Cravings Crusher Part 3
www.updogwellnessandfitness.com for more!
Episode 33: Cravings Crusher Pt 2
Head to the Strong Mama' community for a sample plan and template!
www.updogwellnessandfitness.com
Episode 32: Cravings, what are they and what to do about them?
Join the community!
Episode 31: When results are taking forever!
Let's talk about a plan in the Strong Mama's and Macros community!
Episode 30: Navigating the Dark Years
Today on Episode 30 I chat with Amanda of Neat-Dough.
Amanda gets vulnerable with us sharing a little about her 'dark years' and how she got to where she is today.
Have a listen and let us know what you think!
"My name is Amanda and as a mother of two young kids, I was looking for a screen-free activity that would challenge my own kids’ creativity, give them an outlet for their wild imaginations and encourage their development. The result....Neat-Dough!
Each Neat-Dough kit includes homemade play dough and embellishments to create different themed scenes - all packaged in a fun reusable box. The Neat-Dough itself is safe, soft and not as crumbly as other dough you may encounter. Plus, it lasts a really long time! Neat-Dough kits provide hours of fun over and over again."
Learn more about Neat-Dough at www.neat-dough.com
Join the community! www.updogwellnessandfitness.com
Episode 29: Accountability and Support
Join the community www.updogwellnessandfitness.com
Episode 28: Moderation through Macro Nutrients
Super excited to share this content with you guys! Make sure you head over to www.updogwellnessandfitness.com to grab some resources to help you this new year!
Episode 27: Wellness and Energy
Join the community www.updogwellnessandfitness.com
Episode 26: Hi! I'm your host!
Learn more, www.updogwellnessandfitness.com
Episode 25: All or Nothing
Join us in the community! www.updogwellnessandfitness.com
Episode 24: 2020 Reflections
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Episode 23: How to stick those New Years Resolutions
I'd love to hear what yours are!!! www.updogwellnessandfitness.com
Episode 22: Reverse Dieting
Join the community www.updogwellnessandfitness.com
Episode 21: Power Words
What's your word for 2021? Join the Strong Mama's and Macros Community and let us know!
Episode 20: Merry Christmas! Let's move some positive energy in!
Join the community!
www.updogwellnessandfitness.com
Episode 19: Last minute healthy holiday gifts!
Hey! Let us know what you're gifting! Join the community!
Episode 18: Holly Jolly Treats!
Let's talk about how to ENJOY those treats! www.updogwellnessandfitness.com Let's talk about your thoughts in the community!
Episode 16: Keto? Whole30? IF?
Let's talk about some different diets you may be considering for 2021! Join the community www.updogwellnessandfitness.com
Episode 15: Gut Health & Resilient Children
Join us today for all things gut health with Jamie of Infinite Me Health!
This is a fascinating conversation around gut health and raising strong children. Find out more about Jamie at https://www.infinitemehealth.com/
And make sure you join the Strong Mama's Community and share what you took away! www.updogwellnessandfitness.com
Episode 11: Why you aren't seeing results...
The is a replay from a Liftmas FB Live in the Strong Mama's and Macros community! Enjoy!
Episode 10: Health & Habits
Today's episode is all about building healthy habits with Monica of Calibrate your Wellness!
www.calibrateyourwellness.com
Make sure you share your takeaways in the Strong Mama's & Macros Community! www.updogwellnessandfitness.com
Episode 9: Staying on the Wagon
Join the community! www.updogwellnessandfitness.com
Episode 8: Healthy Food Swaps
Here's my favorite 'swaps' or additions to your nutrition!
Join the community www.updogweelnessandfitness.com
Episode 7: Keeping Food Fresh
Talking about keeping your prepped food fresh, and what I keep in my kitchen for easy meal prep!
Join the community, let us know what's working for you!
www.updogwellnessandfitness.com
Episode 6: Sustainable and Satisfying Meal Prep
Today I am chatting with you about meal prep!
Grab my free guide for more strategies and tips!
www.updogwellnessandfitness.com/mealprep
Episode 4: Anchor Actions
Join the community! www.updogwellnessandfitness.com
Episode 5: How to get better sleep with your little one.
Today's interview is with Lauren of Tiny Transitions.
Learn more about here and her sleep consulting services at www.tinytransitions.com/lauren
Episode 3: 5 Minute Action
Let's talk about taking 5 minutes to crush those goals!
Episode 2: Defining your why
Today we're talking all about why you want to achieve your goal! Head to www.updogwellnessandfitness.com/5whys to download your guide.
Episode 1: Realistic Goals for Hustlin' Mama's
Today we have a bite sized episode all about setting goals that realistically line up with the season you're in today.