Grace & Grit Podcast

Your body is listening to everything you say and really it should come as no surprise that your body is going to be less-than-compliant to the changes you are trying to make, if you are trying to bully it into submission (which…let’s face it, isn’t working, has never worked, and will never work). How about extending a bit of grace to yourself? You know…kindness and compassion? It’s probably been awhile since you have granted yourself any grace, so let me help you out. Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Notes: 4:00: How to focus on all that the body is rather than what it isn’t. 6:00: The language you use to talk about your body has a lot to do with the health of your body. 9:00: Gratitude changes our relationship to our bodies and our life. 12:00: Gratitude exercise. 15:30: The one question to ask to dramatically shift your relationship with your body. Looking for more Grace & Grit and this week's freebie? Visit GraceandGrit.com

There is a lot of talk these days about the importance of sustainability in regards to how we live, but we all know… talk is cheap. Our actions speak volumes and are saying something else. As consumers, far too many of us are still buying into quick, fast and easy solutions that provide little to no long term success. Many people don’t want to pay the cost in terms of time, money and energy to build a solid foundation of great health. They want to commit for brief periods of time, often through extreme measures, to create massive change that disappears nearly as quickly as it was achieved. In this week’s podcast, we discuss the secret to not only achieving health goals, but being able to sustain them for years to come! Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Notes: 3:00: The “whip cream on shit” approach to health. 5:45: The three things that will help you achieve success and sustain results. 6:50: Building a meaty “why” 11:30: The problem with only having a weight goal. 13:30 How “joy” improves our chances of sustaining results. 20:45: Treating yourself like a friend, rather than an enemy. 22:40: One of the best ways to start building self-compassion. Click here to read the full Yoni Freedhoff article. Looking for more Grace & Grit? Visit GraceandGrit.com

If you are deeply committed to up-leveling yourself in any way…you will mess up, fall down and fail often and much. Sorry, my friend…it will not be a paved, leisurely track all the way to your goals. Does that mean all of your progress goes out the window and you should quit when you make a mistake? Absolutely NOT! And, yet…so many women do. Which just perpetuates the madness of our diet culture. In this week’s podcast, we talk about reframing failure so you can stay consistent with your efforts and crush your goals! Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Notes: 4:30: The two secret ingredients to ANY success. 6:30: Why you shouldn’t put so much stock in how you feel moment to moment. 10:30: How taking consistent action can change how you “feel” about things you don’t like doing. 13:45: Accepting that failure is inevitable if you are living life with an ounce of boldness. 19:20: The reality of when transformation really happens. 21:00: An exercise to help you reframe failure. Looking for more Grace & Grit and this week's freebie? Visit GraceandGrit.com

Summer is in full swing and with it comes loads of reasons you could loose footing with the progress you have made with your health goals, or rationalizations about why you won’t start taking responsibility for your health until the fall. In this episode of the Grace & Grit Podcast, Courtney talks about how to not just survive the summer months, but how to thrive through them despite the obstacles that will surely arrive. Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Notes: 2:00: Challenges that arise with summer. 4:00: The number one thing to focus on to ensure success. 6:00: The importance of a morning practice. 7:20: How to go out and get motivation. 9:00: The basics of summer self-care. 13:20: Dealing with company 16:45: How to attend parties without derailing from healthy habits. 19:45: A few notes about travel. Looking for more Grace & Grit and this week's freebie? Visit GraceandGrit.com

Traveling can be wildly disorienting when it comes to taking care of yourself; you’re away from your kitchen, your workout space and your familiar schedule. Travel demands that you become more creative and flexible to ensure you still give your body, mind and soul what they deserve…your attention. And while it isn’t always easy, with a little pre-planning, it is possible. Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Notes: 3:00: What I pack when I travel. 4:00: Getting your head straight for travel. 6:45: Things to preplan for your trip. 9:30: Set the non-negotiable. 11:30: Tips for ensuring you have healthy food options at all time. 13:00: Eating out with success. 15:00: Keep Moving! 16:30: Decompress and restore. 17:30: Setting boundaries with permissions. Looking for more Grace & Grit? Visit GraceandGrit.com

Return to Food is all about helping you develop a healthy relationship with food, your body and the planet. If you want to feel better, lose weight healthily, gain energy, increase mental clarity, elevate your moods (naturally) so you can fully enjoy life, in as little as 7 days, simply by returning to eating real food. In this awesome podcast interview, Sherry Strong, the author of Return to Food, gives us simple tips and tricks for navigating the path to optimal health with ease and wisdom. Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Notes: 2:00: Meet Sherry Strong, hear about her journey to health and her mission get people back to REAL food. 5:00: Obesity is not a disease of abundance but rather a disease of scarcity. 9:30: The “lethal recipe” explained and why you want to avoid it at all costs. 11:30: Bringing sweetness into your life without sugar. 13:00: The importance of “relationship” in your health story. Eating to nourish the “whole being”. 16:00: Natures Principal 20:00: Sourcing food and eating seasonally. 25:30: Tips to source healthy, humanely raised meats. 28:00: Sherry’s top tips for improving health quickly. About Sherry Strong:Sherry Strong is a Food Philosopher and Nutritional Strategist. She is a Chef, Nutritionist, the Curator & Co-Founder of the World Wellness Project, former; Victorian Chair of Nutrition Australia, Melbourne President of Slow Food, TEDxTokyo 2009 speaker and was a highly commended faculty member of the Institute of Holistic Nutrition, Vancouver Campus. Her recent presentation at the Canadian School of Natural Nutrition Alumni Association Conference in Toronto commanded a standing ovation and continued praise. Sherry’s written & illustrated a book called ‘A Return To Food – how going back is the way forward’ which is she presents the philosophies that form the foundation for her 8 week Online Program which teaches people to develop a healthy relationship with food, their body and the environment for a ‘body & life that works’. She is also the founder of the Jiivala Holistic Culinary Academy & Mentorship Program for Holistic Entrepreneurs which is presently transitioning to a 3-month online program culminating in a retreat with Sherry Strong on Bowen Island. Sherry also runs public and private workshops and seminars as well as exclusive coaching and lifestyle makeovers on Bowen Island. Contact Sherry directly for rates and details for her personalized programs. www.returntofood.com sherry@sherrystrong.com Looking for more Grace & Grit? Visit GraceandGrit.com

If you are serious about optimizing your health and the health of your family, you must familiarize yourself with the very real and destructive power of chronic inflammation. In this week’s episode of the podcast, health coach Jenny Carr gives us the lowdown on chronic inflammation, as well as tips and strategies for helping to minimize inflammation that may be coming from our diet. Jenny also dishes out loads of advice for helping parents raise children with strong appetites for healthy foods. Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Writing a review will enter you in a drawing to win free access to the Grace & Grit 21-Day Challenge. Drawings will be held at the end of every month. Notes: 02:45: Hear more about Jenny’s journey, passion and mission. 14:00: Inflammation 101 18:40: The one thing Jenny recommends for FAST change. 22:30: Top five inflammatory foods. 28:40: How to help our kids develop an appetite for healthy foods. 34:00: The importance of staying creative in the kitchen. 35:30: Jenny’s top 3 tips for helping a woman to easily and radically improve her health Jenny Carr CHC, CPT, CFNC Jenny specializes in removing inflammation from the body through clean eating, movement & elegant thinking. Fiercely committed to helping people of ALL ages gain health and vibrancy, Jenny has created a number of options under the parent company Jenny Carr Health to help you live life to its fullest! By removing inflammation from the body, Jenny guides her clients into new levels of self-care where they discover joy and well-being. A certified personal trainer, health coach, fitness nutrition coach, and Deeksha Giver, Jenny uses many tools to help her clients meet their individualized goals. Contact Jenny to empower yourself and transform your health. You can reach Jenny Carr @ www.jennycarrhealth.com or www.thecleaneatingkid.com Looking for more Grace & Grit? Visit GraceandGrit.com

Far too often, when I start coaching a client on improving their food choices, they will say to me, “Just tell me what to eat.” Let me be clear, I don’t ever tell clients exactly what they should eat on any given day. That is not what I do, that is what diets do. I don’t do diets and neither should you. The work I do teaches you how to nourish your best life and, of course, what you are fueling your life with has a profound effect on the “quality” of your life. So what do I do as a health coach? I educate you about food: what is in your food, how your body responds to food, and how to improve your food choices. What I don’t do is choose your food for you, ever. Why not? Because, ultimately, it disempowers you, and greatly reduces your chance of success in the long run. That being said, we all have days that we get bored with our food and we just wish someone would give us an idea or ten about how to shake things up. In light of this, I have some ideas for you to make tomorrow a little easier. Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Writing a review will enter you in a drawing to win free access to the Grace & Grit 21-Day Challenge. Drawings will be held at the end of every month. Notes: 1:00: An introduction to the role of a health coach. 4:00: The basic tenants of healthy living. 6:30: Becoming a mindful eater. 8:22: Gratitude 9:45: The value of eating protein at every meal. 15:00: Strategies for simple meal planning. 20:00: Dinner meal prep ideas. Looking for more Grace & Grit? Visit GraceandGrit.com

Maintaining a social life, while trying to get healthier can certainly pose some challenges due to the fact that most social events are based on less than stellar food and lots of alcohol. If you are really committed to your health, you are going to have be ok with creating some parameters for yourself when you do go out for social occasions. In this episode, Courtney introduces tried and true strategies for navigating your social life while maintaining the standards you have set for your health. Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Writing a review will enter you in a drawing to win free access to the Grace & Grit 21-Day Challenge. Drawings will be held at the end of every month. Notes: 3:00: What toddler-like rationalization sounds like. 6:00: Defining your why. 8:00: Pre-deciding what success looks like in a social setting. 10:00: Eat before you go 11:55: Don’t show up empty handed. 13:50: How to avoid the comparison game. 16:00: Language matters. 19:20: Lead from the front. 21:00: Strategies for drinking less alcohol. 23:00: The importance of having a strategy for getting back on track if things don’t go according to plan. 26:00: The real deal with cheat days. Looking for more Grace & Grit? Visit GraceandGrit.com

In this episode, Doctor of Physical Therapy Kat Ingalls helps us to better understand some of the most common injuries women experience when working to up-level their health. We discuss the dangers of pushing your body too hard too fast and why a foundation of basic strength, combined with smart exercise progression, is so important. Kat also dishes out tips and tricks for quicker recovery when an injury does occur. Loving this podcast? Head over to iTunes and leave a review so the Grace and Grit message can spread to more women who need to hear it. Writing a review will enter you in a drawing to win free access to the Grace & Grit 21-Day Challenge. Drawings will be held at the end of every month. Notes: 2:53: Meet Kat Ingalls. 4:20: How the physical therapy industry is changing. 5:30: Top 3 physical challenges among women. 8:40: Understanding the “core”. 10:00: Simple ways to start engaging the “core”. 12:15: Relieving neck tension. 16:20: Understanding the functionality of the hips. 19:50: Understanding sciatic pain. 23:00: Smart exercise programming. 29:00: The role of lifestyle choices in the healing process. 32:30: Kat’s take on barefoot training. 34:00: Kat’s top 3 suggestions for avoiding injury. You can find out more about Doctor Kat Ingalls at her website: www.mindfulmotionpt.com Looking for more Grace & Grit? Visit GraceandGrit.com