Grace & Grit Podcast

You, and nearly every other human being on the planet, are on decision overload. No kidding…you are making around 35,000 decisions daily which means by lunch time you are probably already in a state of decision fatigue! You need to be sure you are making the best decisions for your health at a time when you are thinking clearly and have your VALUES governing your decisions NOT hunger, fatigue or someone else’s crisis. Improving your health should be based on a process and an effective process is NOT a spur of the moment decision or something that is slapped together at 11pm the night before. It is something you PLAN for in advance when your head is clear and your vision is strong. 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: 2:30: Decision free living defined. 4:00: How decision fatigue can derail the best of intentions. 5:00: Building an effective process for change. 7:30: How pre-planning can help you build new habits. 9:00: Recording current behavior to get clear on how to improve it. 13:00: Take the “guessing” out of the equation. 14:45: Simplifying the process of restoring your health. 16:00: 1% Better 18:00: Choose 1 thing to focus on. Looking for more Grace & Grit? Visit GraceandGrit.com

The benefits of superfoods are being sold to us at every turn. And while I am all for eating the foods that super-charge health, there are some incredibly potent character traits that have the potential to nourish us just as deeply, if not more than, the foods we are hearing so much about. Absolutely, EAT superfoods, but don’t focus so much on what you are eating that you lose focus on how you are living (or should I say NOT living). 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: 3:30: The character traits that will supercharge your health 8:20: How boundaries support integrity. 10:10: How discipline can be an act of self-love. 12:30: Why consistency matters and how to build more. 13.50: How staying curiosity can help you feel good about your health journey. 18:00: Why being healthy requires a bit of selfishness. 20:00: Why you need to find your happy ASAP! Looking for more Grace & Grit? Visit GraceandGrit.com

Women are hearing a lot these days about the importance of detoxing and cleansing their bodies to optimize health. Unfortunately, many programs are selling aggressive tactics and pushing a lot unnecessary supplements to aid these natural processes. In this episode nutritionist Sara Bradford and I help women better understand your body’s natural detoxing ability and simple measures you can take today to help keep your detoxing systems running efficiently. 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: 1:20: Meet Sara Bradford: nutritionist, mother and badass online entrepreneur 3:00: What is cleansing? 5:30: Simple measures for helping your body detoxify more efficiently. 11:30: Weight loss and cleansing. 13:00: Sara’s Community Dump Program 19:30: Most damaging substances for the body. 22:00: Less is more. 23:00: The magic of dry brushing, fermented foods and bone broth. 27:00: Ways we can help our kids make healthier choices. To get in touch with Sara visit: www.nourishrealfood.com Looking for more Grace & Grit? Visit GraceandGrit.com

Most women don’t consider that calorie cutting and exercise are forms of stress. They are great stressors in a system that can handle them, but to be honest, most women who are experiencing some form of physiological breakdown are not in the best position to be dealing with MORE stress, they need to unload their stress. In other words, women need to heal their systems BEFORE they add stressors like calorie cutting and cardio. Just as an athlete has to fortify their system to be able to handle the demands of competition, you need to heal your system to be able to handle the demands of things like calorie restriction and aggressive workouts. 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: Addressing a few things that are broken in the diet & fitness culture. 4:30: How low-calorie dieting can create more issues in a system that is struggling. 8:20: Why starting a fitness program with aggressive protocols is not the best idea. 11:45: What women should be focusing on from the outset of a program promising to better their health. 16:30: Understanding how fat loss is a bi-product of cellular health. 18:30: Defining “healing the body”. Looking for more Grace & Grit? Visit GraceandGrit.com

The scale evokes intense emotion in most women and it isn’t even a living thing! It is a hunk of metal that is judged, blamed and booted all for giving women a number that simply reflects their relationship to gravity. Contrary to popular belief, the scale is not telling you about the state of your health, your abilities or your worthiness as a human being. Nope. The scale gives you a very small sliver of insight into your greater health story and, if you are anything like the millions of women who loathe the scale, you try to extract your entire health story (and your worthiness and your possibility) from that tiny bit of information. 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: 2:00: The scale is not the problem but your misinterpretation of the data it gives you may be. 6:40: Looks can be deceiving when it comes to health 7:10: Health can not be interpreted by our “weight” 8:10: What is inflammation and why is it important to understand? 9:15: The dangers of chronic inflammation. 10:30: What if you used the scale to help monitor inflammation rather than “weight”? 12:45: Body composition vs. body weight. 15:25: There is no point in getting on the scale if you aren’t going to be honest with yourself. 17:00: Evil device or user error? Looking for more Grace & Grit? Visit GraceandGrit.com

In today’s fast and furious world, staying mindful in the present moment is no small task. And, yet, awareness is the key ingredient to making choices that consistently serve the life you said you wanted to live. Mindlessness, on the other hand, truly is the quickest and most powerful way to unravel your health. Check out this podcast for more insight on what a mindfulness practice is and how to get started developing your own today. 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: 2:00: Meet Mary O’Malley 4:00: Mindfulness defined. 7:40: Dispelling myths about mindfulness. 9:30: How mindfulness is beneficial to health. 13:30: What a mindfulness practice looks like. 16:00: How Mary developed her own mindfulness practice. 22:00: How to meet challenges with passion. 24:30: How to start a mindfulness practice today. 27:00: Mary’s 3 pieces of advice for women seeking to change their health story. Connect with Mary: http://www.mary-omalley.com UCLA MARC Website: http://marc.ucla.edu Looking for more Grace & Grit? Visit GraceandGrit.com

Habit change is no small task. They take a lot of GRIT and time to change. In this episode, Courtney gives you strategies for making REAL habit change. 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: 1:30: Why changing a habit in 21-days in unrealistic. 2:40: The consequence of short cuts. 6:00: How taking on too much too soon causes failure. 8:40: The power of taking on ONE THING at a time. 10:15: Get specific. 13:50: Make a plan for success. 14:40: Join habits. 17:20: Make it easy to change your habits. 19:15: Track your behavior. 20:45: Focus on WHY more than how you FEEL. Looking for more Grace & Grit? Visit GraceandGrit.com

Your gut health has been referred to as the second brain! In this interview with holistic nutritionist, Laini Gray, we discuss how important gut health is, and how you can fortify yours. Notes: About Laini Gray: Laini Gray has been in the business of fitness, food and fun for over 20 years. She began her career with a focus on FUN and earned a Bachelor’s of Science in the field of recreation, where she whole heartedly adopted the concepts of play and recreation as vitally important to creating a happy and healthy life. With these ideals, she turned her attention to learning how to further improve the quality of life and health through fitness. Her passion for helping others achieve health and well-being continued to grow, as did her interest in learning all she could about FOOD, optimal nutrition, digestion, detoxification, immunity, hormone balance, disease prevention and stress management. This desire to continue her education inspired her to become a certified Holistic Lifestyle Coach, Functional Diagnostic Nutrition Practitioner and earn a Master’s degree in Holistic Nutrition. You can find out more about Laini at www.LLfitnesshealth.com 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. 3:50 Meet Laini Gray 8:35 What is the Gut Microbiome 10:45 Why are researchers calling the gut the “second brain” 11:50 How early child years have a big impact on gut health 16:15 What happens when our bacteria gets out of balance? 18:25 Inflammation and gut health. 20:00 How to foster a healthy gut microbiome. 26: 00 How Antibiotics impact the gut microbiome. 30:40 Laini’s 3 biggest pieces of advice for a woman trying to reclaim her health Looking for more Grace & Grit? Visit GraceandGrit.com

Getting clear on what the metabolism even is and how you can train it to work for you rather than against you. 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: 1:40: Changing the conversation around the metabolism. 2:15: The metabolism defined. 3:00: What your cells actually do. 4:15: What happens when cellular health is subpar. 5:00: What affects cellular health? 7:00: The top five things you can do to increase your metabolic power. 11:00: How "undereating" kills your metabolic fire. 13:00: How dehydration negatively impacts your metabolism 16:15: "Exercise" isn’t the only movement that will impact your metabolism. 18:50: The impact sleep has on your metabolism. Looking for more Grace & Grit? Visit GraceandGrit.com

Stress plays a much bigger role in reclaiming health than most women realize. 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: 2:30: Why I suggest most women do the opposite of what the diet and fitness industry has told them to do in the initial stages of a health transformation. 4:00: Why health is a much bigger equation than calories in/calories out. 5:00: How hormonal chaos can disrupt everything! 6:20: Optimizing health really comes down to this. 7:00: Stress redefined. 8:00: How stress can be a really good thing! 9:40: When good stress goes bad. 13:00: What you MUST do before you ask your body to handle something like aggressive exercise or calorie cutting. 13:50: Tips for controlling your total stress load. Looking for more Grace & Grit? Visit GraceandGrit.com