Podcasts

11: Self-Care Along the Journey – with Guest, Breanne Stromley of Touching Hearts at Home

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Show Notes

 Self Care Along the Journey with Breanne Stromley

  This episode is focused on self-care but, not in the ways you might think. As you know, I believe in improving all aspects of health using exercise, nutrition, and supplementation as a way to gain strength, flexibility, cognitive function, focus and more!

  Part of improving health includes self-care in a way that allows you to keep exercising, eating well, staying mentally sharp and well-rested. To learn more about the many ways that you can practice self-care, check the episode notes for my “5 Simple ways to practice Self-care” (see below) and watch for an upcoming episode dedicated to this teaching.

  Today, however, self-care takes on a whole new meaning when you find yourself in the middle of a tragedy or unexpected life event. Will your self-care practice prepare you to work through the sudden change in your life’s journey? Or will you be forced to find new practices in self-care as you navigate through the unknown? My guest today shines new light on her experience and her expertise in supporting you and your loved ones through her business, “Touching Hearts at Home” – Breanne Stromley has a unique and inspiring life story. She shares what brought her to her business and her newfound life purpose in life. I think you’re going to love this episode – on to the show!

—-more—-

“5 Simple ways to practice Self-care”

1. Sleep – not just any sleep but, options to get more rest than you are now.

  • Sleep 7-9 hours each night
  • Opt for the 15-25 minute power nap (optimized at a maximum of 25 minutes to avoid grogginess upon waking)
  • Dim or eliminate the lights (both from your screen and any lamps or bulbs

2. Create a meditation or mindfulness plan for each day

  • Breathing 3-5 minutes with a focused count or emphasis on expansion and releasing.
  • Spend a few minutes each day goal-setting and creating plans for a successful day.

3. Carve out time that is non-negotiable for a time that you need each week to do what you want.

  • Massage
  • Exercise
  • Time with friends
  • See a movie by yourself
  • Whatever you need

4. Have the tough conversations with family about what their needs are when they (or YOU) are too old to make decisions or care for themselves. 

5. Get outside each day 

  • Fresh air and vitamin D absorption is reason enough to “indulge”
  • Get out and walk, rest, breathe and just take in what we really don’t get enough of.

 

 

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7 Strategies for a Healthy and Sane Holiday Season

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Enjoy the holidays and still keep your health and fitness in check – no crazy diets or gimmicks needed. These 7 strategies might surprise you!

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Show Notes

Today’s episode is timely in that we all need to take pause and focus a little bit more on taking care of ourselves in the busy holiday season. I have been reminded from recent personal experience that if we don’t take care of ourselves, we can’t effectively take care of others. As a little inspiration, I’ve created this episode titled, “7 strategies for a healthy and sane holiday – thank you for listening!

1. Give more, Get more. Meaning, this time of year when we are so focused on buying more stuff for our family and friends, we often end up finding more stuff for ourselves. Shift your thinking and look for ways to give to organizations and strangers that are above and beyond what you normally do. Food shelves are busy this time of year but, what about the months where we are less focused on ‘gratitude and giving’? Consider giving monthly. Consider finding ways to give a little bit more – from the collection basket at church, to tipping your favorite waiter/waitress and anything else you can think of!

2. Practice Self-Care. Create non-negotiable items, time or needs for yourself that are part of self-care. There’s no excuse NOT to find time for yourself. Whether it’s as simple as washing your face every night, drinking more water, do a weekly mask, get a monthly massage, exercise daily – every little bit counts!

3. Create Traditions that Matter. Avoid looking at what other people are doing – avoid comparisons of “their lives” vs your own. Focus inward and creating small moments that matter. For our family, that is a large puzzle that we work on from Thanksgiving Day through their Christmas vacation. Your traditions don’t have to be expensive, they just need to be focused time for those that matter in your life.

4. Elevate your Cocktail. Look at drinking something that will boost hydration and nutrition BEFORE you head to the holiday party and have an alcoholic or sugary cocktail. Make your cocktail a healthy version that is focused on elevated wellness FIRST:

Here is my favorite Elevated Cocktail recipe:

Organifi Green juice: Balance your

Vitamin C powder: Boost immunity in the cold/flu season and beyond

Electrolyte Tablets: Stay hydrated and maintain healthy skin and a youthful appearance.

 

5. Read on the Real – did you know that the blue light from your device (screens, ipads, tv, etc) send blue light into your eyes which makes your body (and hormones) think it’s still daytime! This is great if you need to stay awake and need a little boost in energy (thank you sunlight which is naturally occurring blue light) but, not so good when you need to sleep, balance hormones and maintain a healthy weight! These are my favs: chic and lightweight ladyboss glasses!

6. Ask for Help. I am prone to just doing everything myself, becoming exhausted and eventually mad at everyone in my house for not helping me. But the reality is, I need to actually tell them what I need. Is this you too? We drive ourselves into the ground and then wonder why we are exhausted and everyone else is chilling watching tv? It’s crazy to even type that because it’s so obvious that I can do better!

7. Simplify. Decor, food, gifts – everything that we do in excess is unnecessarily causing us more stress. No one else really cares what you have setup and if you did your spruce tops Susie! Haa! And I for one, am not trying to “keep up with the Jones'”. If you love it, go for it! But, if decor, gift giving, spending money and everything that goes along with holiday celebrations stresses you out, do less! Show your love and gratitude for people with a little something that is both safe, healthy, inexpensive and meaningful. I am a huge advocate for safe beauty and personal care products. I have given little lip glosses, hand lotions or soaps with a note letting people know how much I care about them and their health. Check out Beautycounter products for a safe alternative to personal care products that matter: Beautycounter

Do a little yoga, make time for exercise – but, don’t stress it if you can’t do 60 minutes! Part of simplifying is taking the pressure and stress off of yourself.

 

“The more you are thankful, the more you attract things to be thankful for”

What if what you were thankful for yesterday, was ALL that you had today? Hmmm – love this as a reminder for gratitude and remembering what is most important in our lives. Cheers friends!

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Podcast Episode #09: A conversation with coach, Mitchel Black.

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This is the first of our series of expert interviews. Join Jodi as she host’s Mitchel Black, owner and head coach at Strongside in Woodstock, GA.  Here they discuss training and coaching methodology and those unique to Strongside.

 

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Show Notes

Learn about the 5 Human movements that ALL people need. If you are not training these 5 things, you should talk to your trainer or coach. You might consider evaluating your own health in these areas – listen to find out more!

Check out Mitchel Black at:  www.the-strongside.com

 

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Episode #08: Which Diet is Right for YOU – Part 1

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In Part 1 of this 2-part podcast, we dial in to some dieting trends from the 80’s, 90’s, and early 2000’s and reference some key authors, books, and research that got us where we are today.

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Show Notes

Which diet is right for you? Have you tried every diet known to man? As a nutrition and fitness expert, I often think about Hippocrates quote, “Let food be thy medicine and medicine be thy food” and wonder, how have we swayed so far from this simple, yet effective concept? Instead of fueling our bodies with pure, whole foods, we find ways to manipulate our bodies to lose weight (only to gain it back), have more energy – only to struggle with sleep and stress. There has to be a better way. What if you could determine the right diet for you based on learning to listen to your body and allow it to heal as nature intended?

 

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Books

  • Healing With Whole Foods – by Paul Pitchford
  • Nourishing Traditions – by Sally Fallon
  • The Calorie Myth – by Jonathon Bailor
  • Dr. Atkins’ New Diet Revolution – by Robert C Atkins
  • The Clean Eating Diet – by Tosca Reno
  • The South Beach Diet – by Arthur Agatston
  • Simply Keto – by Suzanne Ryan
  • Whole30 – by Dallas Hartwig and Melissa Hartwig
  • The Virgin Diet – by JJ Virgin

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Episode #07: Common Misconceptions About IF

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Energy boosting tricks to help you avoid reaching for that quick sugar or caffeine fix late in the day!  

 

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Resources & Links

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Check out some research on intermittent fasting (IF) here:

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Episode #06: We’re Talking WATER

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Surprising tips and research around which water, how much, and what to avoid.

 

Drink more water!  We all know we should drink more water, so why don’t we do it?  Is it really that important? YES!! There is more to needing to drink water than just not feeling thirsty.  You may be surprised by what Jodi has to say and hopefully motivated to get hydrated.

 

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Resources & Links

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Episode #05: Fast Camp Q/A

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Intermittent Fasting Program with Jodi Sussner – Listen and determine if this program is right for you!

 

Is Intermittent Fasting right for you? Join Fast Camp and gain health benefits through tools, support from our community and expertise from Jodi Sussner.

 

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Resources & Links

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Episode #04: Your Body on Added Sugar

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You have heard from your doctor, nutrition and fitness experts for years…sugar is bad for you. Sugar causes weight gain, diabetes, plus mood and behavioral changes. It has far more to do with hormones and how your body is affected both short and long term than calories. Calories matter but, how sugar affects your hormones, matters more.

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Resources & Links

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  • No one is doing the demonstration of actual sugar in the common products we consume than “Sugar Stacks”. Check them out here. (link to sugar stacks blog: http://www.sugarstacks.com/blog/
  • 85 million American adults have diabetes. That is 1 in every 3 people! (cdc link to the numbers here:
  • https://www.cdc.gov/diabetes/basics/prediabetes.html
  • Here is your sugar list: 
    Agave nectar
    Brown rice syrup
    Beet sugar
    Brown sugar
    Cane crystals
    Cane sugar
    Organic cane sugar
    Corn sweetener
    Corn syrup
    Crystalline fructose
    Dextrose
    Evaporated cane juice
    Organic evaporated cane juice
    Fructose
    Fruit juice concentrates
    Glucose
    High-fructose corn syrup
    Honey
    Lactose
    Maltose
    Malt syrup
    Molasses
    Raw sugar
    Sucrose
    Sugar
    Syrup

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Episode #03: Four Tips for Quick Energy and Focus

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Energy boosting tricks to help you avoid reaching for that quick sugar or caffeine fix late in the day!  

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Show Notes

 

Do you need a boost of energy late in the day? Do you reach for caffeine or sugar for that boost only to crash again later? That is a recipe for yo-yo dieting, adrenal fatigue, weight gain, and burnout. Try these four tips instead.

 

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Episode #02: Cutting the Calorie Confusion

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Eat less and exercise more, right? That is what you have been taught. That is what worked for you in your teens and early twenties. But, now you hit 30’s, 40’s, 50’s, 60’s+ and children, grandchildren, hormone imbalance, and painful joints later…the thing that worked, doesn’t work anymore. Ummm hmmm, yes I know! It’s not going to because your metabolism is in the tank, sister! You need calories as fuel, muscle for metabolism, and a mindset that is about fueling your body not continually breaking it down.

 

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Resources & Links

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