Navigating Nourishment Podcast

In a season of stress and sugar overload, Nourish coaches Debbie and Wendy offer actionable tips to help you feel energized and resilient through the holidays. The episode is about different ways to get through the holidays. Some of the main points include the following:  The importance of nutrition and sleep and how to make sure you're getting enough of both The importance of movement and how to make sure you're staying active  The importance of mindset and how to keep your mind healthy during the holidays  The importance of connection and how to ensure you're staying connected to the people and things that matter to you

Does it feel like you've been told to work harder and harder but still don't see the results you want in your health, wealth, life, and love? Do you feel stuck and frustrated with the lack of progress? If this sounds familiar, then this episode is for you.  We are joined by Kevin Palmieri, the CFO, Founder, and Co-host of Next Level University, a Global Top 100 Self-Improvement Podcast. We talk about unlearning some beliefs and welcoming new ones that allow you to become more self-aware than you could ever be with your current beliefs. Kevin Palmieri hit rock bottom around his mid-twenties, and after he hit his rock bottom, he said, I'm going to start a podcast. So he started Next Level University, which is a podcast that's listened to in over 125 countries with over a thousand downloads. He's given nearly a hundred speeches and had the opportunity to do hundreds of coaching calls. Now he's grown his podcast into a multi-six-figure business. He emphasizes consistency, commitment, habits, mindset, confidence, fear, relationships, and limiting beliefs.   Learn more about Kevin: Website: https://www.nextleveluniverse.com/ LinkedIn: https://www.linkedin.com/in/kevin-palmieri-5b7736160/ IG: https://www.instagram.com/neverquitkid/   Check out his podcasts: Next Level University: https://www.nextleveluniverse.com/podcast-growth-university/ Podcast Growth University: https://www.nextleveluniverse.com/podcast-growth-university/

Let’s talk about resistance–what it looks like for different people, and getting through it. In this episode, we share some of our client experiences that started with resistance. We love witnessing their stories unfold and being there when they have their epiphanies because they are nothing short of inspiring. The best thing about these real client stories is that they are so relatable. After listening to this episode, we're certain you’ll relate to at least one of them. We are curious to know what ideas you have been resisting lately. Give it some thought, and you may realize that it’s exactly the thing that limits you from moving forward.

Mindset is the cornerstone of our Five Foundations of Health and we unpack how to keep moving forward in this interview with Terry Tucker. Terry Tucker is a motivational speaker who has lived many lives. His outlook on life is one that shows wisdom and acceptance in a way only someone with his experience can have. We were graced with this for our interview. Terry helps us dive deep into his 4 Truths that shapes how he lives life in the midst of facing hard-ass challenges. He shares clear ideas about moving from discomfort to resilience. We also talk candidly about death and legacy work. We are so happy to share this conversation with you in hopes that you will walk away with a fresh outlook. Connect with Terry via his blog Motivational Check. You can find his book here: Sustainable Excellence, Ten Principles To Leading Your Uncommon and Extraordinary Life

Is The French Paradox true? Maybe not. Still, perhaps the French know something we don't about eating. In this short podcast, we discuss what Debbie learned about her trip to Paris and how we can adopt some of their cultural style, habits and ideas to have a richer experience when dining.

You've tried countless times to start and, more importantly, keep a new, healthy habit. Some have lasted a day, a week, a month. Others, maybe more. But, ultimately, you just can't seem to stick to what you promise yourself to. It's frustrating. Why does this happen? No will power? No support? Life got in the way? We've all been there. Habits can be hard to keep up. This, after all, is why we do what we do! To try to get people to adopt healthy habits that they keep forever and ever. Or, until they don't need them anymore. In this podcast, we share how we help our clients make and keep these habits (or let go of ones that they want to let go of). Listen and share! Below is the transcript.   Wendy Yeah, so many people get tripped up on starting new habits. And we have a couple of ideas to share with people that can really get them to shift their habits into gear. And we wanted to share them with you. Debbie That's right. This is Debbie. Wendy And this is Wendy. Welcome to Nourish Noshes. Debbie So three simple steps that aren't quite really simple. But they're simple to say, on how to get your habits in line, so that you can start doing things and adopting habits that you really want to have. Wendy One of the first things and it's not one of the three. But we often say we're going to start tomorrow and next week, and the days and the week. So the biggest one is taking action is just moving into doing the first step. But let's take it a step backwards. Let's, what's the first thing we need to understand around habits? Debbie I think it is to know your why. Number one. Wendy 100 percent, because why do we want to work our bodies and get strong? Why did we want to change our eating habits? Why do we want to stop doing something or start doing something? Right? And if we don't have that underlying bullseye? Why? We'll make excuses like crazy. Debbie That's right. And when you know your why, and it when we get to the core of that, why because it's not just a simple answer--if you work with us, you know that already. Because it's why and then why again, and then why again. But the idea is when you really understand that why, you don't falter because it's so important to you. For example, some people start off saying what my why is "because I want to feel healthy," or "I want to lose weight." And then we say, "okay, so why do you want to feel healthy? Why do you want to lose weight?" And you keep asking the why. "Well, because then I would I would feel good every day--I'd have energy." "But why do you want to have energy?" So it's uncovering that it's like getting to the pit of the avocado, right? Wendy Yeah, absolutely. I like that so much better than the peeling the onion. Yeah, so your why gets really clear. And this is one of the things we simply ask people to sit down with a notebook and pen and just start writing. What is the reason for this? What's at the core? Why do I want to do this? Five simple words. Why do I want to do this? Right? Do I want to do this? That was seven. Why is this important? Right? Is this important? Just four simple words. Why is this important? Yeah. Good. Love it. Second step is to get a group together, or a tribe or a person or some sort of accountability, because we know that's why we're in the health and wellness coaching field. We know that when we have a coach when we have a person who works side by side with us who's a cheerleader, who we check in with, our success rises dramatically. Some of the best people in the world, the best athletes, the best singers, the best leaders have coaches. Debbie Yeah, absolutely. We all need accountability. You know, we are social beings and accountability shows up in that way. The best is by using the leverage that you have with other people, whether it's bosses, coaches, whether it's a family member, whether it's a partner, whatever it is, we need someone or some people to help us move forward. Wendy

If you’re approaching "middle-age," you may be a little confused and nervous about the idea of menopause. Most likely, this is because this time of life for women has long held negative connotations in our society, largely tied to stigmas of aging. However, the transition to menopause can be a time of reflection and inspiration. It’s a normal and natural part of a woman’s life, and it can be just as well lived as earlier stages. When it comes down to it, it has a lot to do with mindset. The menopause phase is a time of change and with that, it's also a time of choice. The mindset with which you approach this transition can have a huge impact on your experience of it. Of course, the symptoms and changes that come with this phase aren’t always avoidable, but how you experience it and the years that follow has much to do with your how you think about it and choose to behave. Those that choose to, see this time of life as a new beginning--one that can be lived vibrantly, fully, and in good health. We don't mean to ignore the symptoms and effects that are challenging. It's important to know, as we say in our podcast more than once is that the effects of the menopause phase vary greatly from woman to woman. It's also important to know that as many as one-third of women say that they have almost no symptoms. Another third occasionally experiences mild or short-lived problems. Regardless, it has been shown that those with a more positive attitude, as well as positive lifestyle habits including self-care and, just a importantly, self-compassion, report more mild symptoms overall. Take a listen to our podcast and our take on this time of life. Here is the transcript: Wendy  00:00 Hi, I'm Wendy. I'm Debbie. Welcome to nourish Noshes. We're so glad you're here. It's so funny, isn't it? How we as women don't even know what the definition of menopause was, we had to look it up. Debbie  00:15 Well, that's because it's a little bit confusing. And some people, as I've just discovered recently, haven't even heard of perimenopause. And so what's the difference? Right. That's the confusion, I think, too, is when people are like, Oh, menopause? And I think people refer to menopause when they really mean perimenopause. Or, you know, so we just thought we'd want to clarify some things. Wendy  00:35 Yeah, we think it's interesting. And curious time of life. Right? Debbie  00:41 Yeah, for sure. Wendy  00:43 Define it, because menopause is usually what people say. But there's, the definition is a very short period of time. Debbie  00:53 Yeah, it's actually more of a phase. You know, it's a process. But the actual definition is that it's the final period, the final menstrual period, which you don't even know is your final one. Right. But it's got it's the final one. What is and it's confirmed after you've missed your period for 12 consecutive months, so a year. So you don't even realize realize you're in menopause until it's over. And then you're in post menopause. So, Wendy  01:25 but that period of time between your last period and a year, you're in perimenopause. Debbie  01:31 Correct and the time before that. The time before that is perimenopause, which overlaps with menopause. And that's the time when things start getting a little wonky. Wendy  01:43 Yeah, and wonky is such a perfect word. Because, first of all, we're all different. Yes. Well, maybe even first of all, we're all going to go through it. Yes. And, and we're all different. So every woman will go through perimenopause, hit menopause and become post menopausal. Debbie  02:06 Correct. And there's a huge time span, usually somewhere between 40 and 55, 56, 57. And it can start as early as 40. Or even sometimes some people even a little bit earlier, although that's rare. And it can go to 58, 60. And that's kind of rare to it. But you know, there's usually an average somewhere around 50, 51, 52.

Energetic, interesting, dynamic, and real are just a few words to describe Dr. Michael Edmondson, author, entrepreneur, and educator. We had the honor to sit down to get to know what makes him tick, and it was a fun ride. We invite you to peer into his mind and see how our messages overlap. If you'd like to know more about him, please visit his fascinating blog Navigate the Chaos and website  as well as his Instagram and Facebook page.

It's a bit more care-free, more activity (usually) and longer days. It's also a time where supportive group dynamics can make a difference in your health goals. With all that and YOU in mind, we created a Habit Hacking group program. Want to implement, change or upgrade a habit or two this summer that will feel extra good!? We’ve got strategies to help you get that done. Join our 6-week summer group starting July 11 on Zoom, Mondays 8:30-9:30 am. Start each week inspired. Details and registration here. 

We were lucky enough to have two conversations with fitness coach, Lisa Perry of Shore Bells. This podcast is our second conversation. Getting to know her, we spoke the same health-focused language, and because we are all coaches, we connected over our philosophies and our identities. She is so passionate about what she does and this comes through in our conversations. Just by listening, we're sure you're going to be inspired to up your health game. Here's the transcript. Edited for clarity. Debbie We're interviewing today, someone I've known for a really long time, Lisa Perry of Shore Bells. We're so happy to have you here, Lisa. And she's had such a great story that we talked with her about last week. And we were like, we have to get her on the podcast, because she's got a story our listeners have to hear. We are so happy to have you here and let our listeners hear all about you and what's going on and your business and how you can help others. Lisa 00:26 Thank you for inviting me on, it's very exciting to talk about this stuff, I'm very jazzed about it. Debbie 00:31 So, what's fascinating about your story, is the fact that you were conforming, for the first half of your life, you were conforming, doing what you thought other people wanted you to do what you think you should do. And then you broke out of that, and started doing what you wanted to do, and found out that what you were doing and what you wanted to do, you were actually really good at. And now you've kind of taken it on and inspiring others through their own transformations. Wendy 01:02 One of the things that really sparked my interest in our conversation last week was this idea that you had an inner athlete that you had never really tapped into. And you found that and it really lit you up. And I think most of us in the second half of our life are, especially in transition, whatever that transition might be, you know, empty nesters, divorce, retirement, moving--any of those things, we're trying to find what lights us up. Lisa 01:38 In this process from the old me of doing what was maybe expected, I thought was expected, of me as a woman or whatever, versus doing what I wanted to do. Along with that, and kind of in the same arc was me kind of not liking my body, feeling like I never could be the ideal physique, or whatever it is, body weight, body type, this thing, and kind of being unhappy with what I was doing gave me license to just be okay with being happy with my body. I didn't like my body. I felt very uncomfortable. I just always felt very misplaced, and just generally disconnected. And as I began to explore things my body could do. So, the transition from old to new, had a section in the middle where I was kind of exploring, and I got into yoga a little bit. That made me be like, “Oh, my body can do cool things. Like, maybe I don't hate it so much, maybe my body is okay. And you know, maybe what these other people think about my body or what I think it should be like, maybe I don't need to listen to that. And just see my body can do.” And it gave me more confidence. And then, you know, by the time I finally started strength training, as an extension of trying to chase this physique ideal, right? I had had the baby, I breastfed, and then I gained some weight. And, you know, just wasn't feeling good about myself in many ways. And I wasn't liking my career. And it was like, I hit that point where I think a lot of people get to, in their 40s, or whatever your middle age, where they're like, you know, “something's gotta give.” I don't know what that something was. But in the transition to chasing this weight loss goal, which became something I don't even care about anymore, so much. It was more like the body type. I discovered that, “Oh, I'm good at strength training,” and “oh, maybe I don't hate my body.” And, “oh, hey, my body can do all this cool stuff.” So it was like, I not only liberated myself from a career path I didn't like,