We want to change our habits, we often know what to do... why can't we do it? How can we really enact the changes we want for ourselves? DBT might be the way. Maddy Ellberger shares how Dialectical Behavior Therapy (DBT) works to help us break unhealthy cycles and create the life - and the habits - we want. From over-drinking/ spending/ eating/ working to anxiety to caring for ourselves... we talk about DBT tools that can be applied to ANY lifestyle change we want to make.SHOW NOTES: www.onairella.com/post/395-behavior-change {REPLAY}Timestamps [00:01:09] What is DBT? [00:04:01] The key tenets of Dialectical Behavior Therapy (DBT)[00:09:02] What is the function of the behavior?[00:12:28] How to ride out the storm of anxiety[00:14:47] Improving our distress tolerance[00:17:37] Managing anxiety through DBT[00:20:48] Ella’s current challenge: consuming instead of creating[00:24:29] Creating an action and accountability plan[00:28:23] Avoidance behavior and its function[00:31:47] Creating an environment for success[00:34:11] The tool of “coping ahead” [00:37:10] Dialectical thinking and our desire for validation🚨 Join us May 9th for the Women of Impact event in NJ! Code ELLA20 saves $20 for the first 10 people! REGISTER TODAY.🛍️ PROMOS - shop, save and support!Build and keep muscle. Shop Kion Amino Acids - save with promo code ONAIRELLAMy favorite probiotic Oxyceutics - use code ELLA15 to save 15% (use “subscribe & save” for additional 20% discount)I am powered by functional mushrooms! Shop my ONLY recommended brand of lion's mane, reishi, cordyceps, chaga and get 20% off - NO CODE NEEDED! >>> See all of my discounts and brands that I love right here!------------------------------------On Air With Ella is for women who want to feel better, look better, live better - and have more fun doing it. This is where we share simple strategies and tips for living a bit better every day. If you’re interested in mindset and wellness, healthy habits and relationships, or hormone health, aging well and eating well, then you’re in the right place. Connect with Ella: @onairwithella IGwww.onairella.com WebLinkedInYouTubePrivate Facebook GroupElla's Amazon Shop☎️ Leave a voice message: +1 (202) 681-0388 -----------------------------------------------Would you take 32 secs leave a ⭐⭐⭐⭐⭐ review?Click here, scroll to bottom, and tap 5 stars. Then click "Write a Review." If you leave a comment we might read it on the air! 

A bite-sized boost to your day! Why Body Mass Index (BMI) is a terrible a metric for health. ***FYI: MINI-SODES ARE CLIPS FROM LONGER EPISODES🎧 Get the FULL episode 230📝 Get the show notes🔔 SUBSCRIBE/FOLLOW in this app to get full-length, weekly episodes!--------------------------------🚨 Join us May 9th for the Women of Impact event in NJ! Code ELLA20 saves $20 for the first 10 people! REGISTER TODAY.🛍️ PROMOS - shop, save and support!Build and keep muscle. Shop Kion Amino Acids - save with promo code ONAIRELLAMy favorite probiotic Oxyceutics - use code ELLA15 to save 15% (use “subscribe & save” for additional 20% discount)I am powered by functional mushrooms! Shop my ONLY recommended brand of lion's mane, reishi, cordyceps, chaga and get 20% off - NO CODE NEEDED! >>> See all of my discounts and brands that I love right here!------------------------------------On Air With Ella is for women who want to feel better, look better, live better - and have more fun doing it. This is where we share simple strategies and tips for living a bit better every day. If you’re interested in mindset and wellness, healthy habits and relationships, or hormone health, aging well and eating well, then you’re in the right place. Connect with Ella: @onairwithella IGwww.onairella.com WebLinkedInYouTubePrivate Facebook GroupElla's Amazon Shop☎️ Leave a voice message: +1 (202) 681-0388 -----------------------------------------------Would you take 32 secs leave a ⭐⭐⭐⭐⭐ review?Click here, scroll to bottom, and tap 5 stars. Then click "Write a Review." If you leave a comment we might read it on the air!

This is Part II: How to generate your own momentum. Get Part I: Are You Being the Person You Want to Be?Intrinsic motivation is crucial for long-lasting change because it is self-sustaining. Ella shares 3 practical strategies to help you cultivate motivation and align your actions with your desired identity.📝 Show notes: www.onairella.com/post/393-intrinsic-motivation⬇️ Download the handoutWant more?🎧 Part One: "Are You Being the Person You Want to Be?"🎧 Related episode: "The Myth of Motivation" --------------------------------🚨 Join us May 9th for the Women of Impact event in NJ! Code ELLA20 saves $20 for the first 10 people! REGISTER TODAY.🛍️ PROMOS - shop, save and support!Build and keep muscle. Shop Kion Amino Acids - save with promo code ONAIRELLAMy favorite probiotic Oxyceutics - use code ELLA15 to save 15% (use “subscribe & save” for additional 20% discount)I am powered by functional mushrooms! Shop my ONLY recommended brand of lion's mane, reishi, cordyceps, chaga and get 20% off - NO CODE NEEDED! >>> See all of my discounts and brands that I love right here!------------------------------------On Air With Ella is for women who want to feel better, look better, live better - and have more fun doing it. This is where we share simple strategies and tips for living a bit better every day. If you’re interested in mindset and wellness, healthy habits and relationships, or hormone health, aging well and eating well, then you’re in the right place. Connect with Ella: @onairwithella IGwww.onairella.com WebLinkedInYouTubePrivate Facebook GroupElla's Amazon Shop☎️ Leave a voice message: +1 (202) 681-0388 -----------------------------------------------Would you take 32 secs leave a ⭐⭐⭐⭐⭐ review?Click here, scroll to bottom, and tap 5 stars. Then click "Write a Review." If you leave a comment we might read it on the air!

⚡️ BITE-SIZED BOOST⚡️How do we remove emotional triggers and retrain the brain? We can heal the subconscious for true, lasting change. Understand the connection between the erotic mind and your emotional needs.Plus...percussive suggestion technique (PSTEC) - a highly specialized form of self-hypnosis designed to get to the root of any emotional issue and uproot the negative emotional charge attached to it.🎧 GET THE FULL EPISODE: https://bit.ly/4gtSyrK 📝 Show notes: www.onairella.com/238-healing-emotional-triggers🌟 Guest: April Adams🔔 SUBSCRIBE / FOLLOW in this app to get full-length episodes every week!--------------------------------------🚨 Join us May 9th for the Women of Impact event in NJ! Code ELLA20 saves $20 for the first 10 people! REGISTER TODAY.🛍️ PROMOS - shop, save and support!Build and keep muscle. Shop Kion Amino Acids - save with promo code ONAIRELLAMy favorite probiotic Oxyceutics - use code ELLA15 to save 15% (use “subscribe & save” for additional 20% discount)I am powered by functional mushrooms! Shop my ONLY recommended brand of lion's mane, reishi, cordyceps, chaga and get 20% off - NO CODE NEEDED! >>> See all of my discounts and brands that I love right here!------------------------------------On Air With Ella is for women who want to feel better, look better, live better - and have more fun doing it. This is where we share simple strategies and tips for living a bit better every day. If you’re interested in mindset and wellness, healthy habits and relationships, or hormone health, aging well and eating well, then you’re in the right place. Connect with Ella: @onairwithella IGwww.onairella.com WebLinkedInYouTubePrivate Facebook GroupElla's Amazon Shop☎️ Leave a voice message: +1 (202) 681-0388 -----------------------------------------------Would you take 32 secs leave a ⭐⭐⭐⭐⭐ review?Click here, scroll to bottom, and tap 5 stars. Then click "Write a Review." If you leave a comment we might read it on the air!

Hailey helps women 35+ get in the best shape of their lives. We're talking:Overcoming gym intimidation - how to start a workout when you don't know what you're doingThe final word on Zone 2 exercise for womenSlow and sustainable weight loss for womenWhy consistency is more important than New Year's resolutionsGrab Hailey's free 12-week "learn to lift" courseThis episode is brought to you by Cozy Earth - code ELLA saves you 40%!🌟 Guest: @HaileyHappensFitness📝 Show notes: www.onairella.com/post/sustainable-weight-loss🎧 Related episode: ▶️ 310: Stacy Sims on Nutrition & Exercise in Perimenopause --------------------------------🚨 Join us May 9th for the Women of Impact event in NJ! Code ELLA20 saves $20 for the first 10 people! REGISTER TODAY.🛍️ PROMOS - shop, save and support!Build and keep muscle. Shop Kion Amino Acids - save with promo code ONAIRELLAMy favorite probiotic Oxyceutics - use code ELLA15 to save 15% (use “subscribe & save” for additional 20% discount)I am powered by functional mushrooms! Shop my ONLY recommended brand of lion's mane, reishi, cordyceps, chaga and get 20% off - NO CODE NEEDED! >>> See all of my discounts and brands that I love right here!------------------------------------On Air With Ella is for women who want to feel better, look better, live better - and have more fun doing it. This is where we share simple strategies and tips for living a bit better every day. If you’re interested in mindset and wellness, healthy habits and relationships, or hormone health, aging well and eating well, then you’re in the right place. Connect with Ella: @onairwithella IGwww.onairella.com WebLinkedInYouTubePrivate Facebook GroupElla's Amazon Shop☎️ Leave a voice message: +1 (202) 681-0388 -----------------------------------------------Would you take 32 secs leave a ⭐⭐⭐⭐⭐ review?Click here, scroll to bottom, and tap 5 stars. Then click "Write a Review." If you leave a comment we might read it on the air!

A bite-sized boost to your day! What to do when we want to change - or start something new - and our brain tells us NO.🎧 Play the FULL EPISODE in APPLE or SPOTIFY 📝 SHOW NOTES: www.onairella.com/post/259-sean-croxton🌟 Guest: Sean Croxton🔔 SUBSCRIBE for our full-length episodes every Tuesday!------------------------------------------🚨 Join us May 9th for the Women of Impact event in NJ! Code ELLA20 saves $20 for the first 10 people! REGISTER TODAY.🛍️ PROMOS - shop, save and support!Build and keep muscle. Shop Kion Amino Acids - save with promo code ONAIRELLAMy favorite probiotic Oxyceutics - use code ELLA15 to save 15% (use “subscribe & save” for additional 20% discount)I am powered by functional mushrooms! Shop my ONLY recommended brand of lion's mane, reishi, cordyceps, chaga and get 20% off - NO CODE NEEDED! >>> See all of my discounts and brands that I love right here!------------------------------------On Air With Ella is for women who want to feel better, look better, live better - and have more fun doing it. This is where we share simple strategies and tips for living a bit better every day. If you’re interested in mindset and wellness, healthy habits and relationships, or hormone health, aging well and eating well, then you’re in the right place. Connect with Ella: @onairwithella IGwww.onairella.com WebLinkedInYouTubePrivate Facebook GroupElla's Amazon Shop☎️ Leave a voice message: +1 (202) 681-0388 -----------------------------------------------Would you take 32 secs leave a ⭐⭐⭐⭐⭐ review?Click here, scroll to bottom, and tap 5 stars. Then click "Write a Review." If you leave a comment we might read it on the air!

Who are you practicing becoming? This episode is the first in a 3-part series focusing on sustainable change through understanding self-perception. Get Part 2 here.In this episode:My aversion to resolutions (00:00:00) Reframing Self-Improvement (00:01:10) The Power of Identity (00:04:32) Master Identity Shifting (00:06:01) Exploratory Ques 1 (00:09:23) Who do I want to be? Exploratory Ques 2 (00:10:36) What actions reflect my desired identity? Exploratory Ques 3 (00:11:45) Who in my life influences my identity? Practicing 'As If' (00:14:45) Is your current identity aligned with what you want? (00:20:29) 📝 Show notes: www.onairella.com/post/389-identity-shift⬇️ Download the handout🎧 Related episodes: ▶️ 232: "Why We Do What We Do" - Jim Fortin ▶️ 238: "Healing the Subconscious" - April Adams ▶️ 259: "Retraining Our Brains" - Sean Croxton--------------------------------On Air With Ella is for women who want to feel better, look better, live better - and have more fun doing it. This is where we share simple strategies and tips for living a bit better every day. If you’re interested in mindset and wellness, healthy habits and relationships, or hormone health, aging well and eating well, then you’re in the right place. Connect with Ella: @onairwithella IGwww.onairella.com WebLinkedInYouTubePrivate Facebook GroupElla's Amazon Shop☎️ Leave a voice message: +1 (202) 681-0388 -----------------------------------------------Would you take 32 secs leave a ⭐⭐⭐⭐⭐ review?Click here, scroll to bottom, and tap 5 stars. Then click "Write a Review." If you leave a comment we might read it on the air!🚨 Join us May 9th for the Women of Impact event in NJ! Code ELLA20 saves $20 for the first 10 people! REGISTER TODAY.🛍️ PROMOS - shop, save and support!Build and keep muscle. Shop Kion Amino Acids - save with promo code ONAIRELLAMy favorite probiotic Oxyceutics - use code ELLA15 to save 15% (use “subscribe & save” for additional 20% discount)I am powered by functional mushrooms! Shop my ONLY recommended brand of lion's mane, reishi, cordyceps, chaga and get 20% off - NO CODE NEEDED! >>> See all of my discounts and brands that I love right here!------------------------------------

A bite-sized boost to your day! Expert vocal coach Susan shares very practical tips for finding and using your best, boldest, authentic voice. Explore the significance of using an authentic voice, particularly for women, in various settings—from personal interactions to professional environments. 🎧 GET THE FULL EPISODE: in Apple or Spotify📝 SHOW NOTES: www.onairella.com/post/283-voice-coach🌟 Guest: Vocal Coach Susan Murphy🔔 SUBSCRIBE for our full-length, weekly episodes!---------------------------------------On Air With Ella is for women who want to feel better, look better, live better - and have more fun doing it. This is where we share simple strategies and tips for living a bit better every day. If you’re interested in mindset and wellness, healthy habits and relationships, or hormone health, aging well and eating well, then you’re in the right place. Connect with Ella: @onairwithella IGwww.onairella.com WebLinkedInYouTubePrivate Facebook GroupElla's Amazon Shop☎️ Leave a voice message: +1 (202) 681-0388 -----------------------------------------------Would you take 32 secs leave a ⭐⭐⭐⭐⭐ review?Click here, scroll to bottom, and tap 5 stars. Then click "Write a Review." If you leave a comment we might read it on the air!🚨 Join us May 9th for the Women of Impact event in NJ! Code ELLA20 saves $20 for the first 10 people! REGISTER TODAY.🛍️ PROMOS - shop, save and support!Build and keep muscle. Shop Kion Amino Acids - save with promo code ONAIRELLAMy favorite probiotic Oxyceutics - use code ELLA15 to save 15% (use “subscribe & save” for additional 20% discount)I am powered by functional mushrooms! Shop my ONLY recommended brand of lion's mane, reishi, cordyceps, chaga and get 20% off - NO CODE NEEDED! >>> See all of my discounts and brands that I love right here!------------------------------------

In this enlightening discussion, Kristen Holmes, Global Head of Human Performance at WHOOP, uncovers the crucial role sleep plays in women's health, especially for those over 35. She reveals how hormonal balance, circadian rhythms, and even alcohol can disrupt sleep. Kristen also explains the significance of heart rate variability and shares practical tips for better sleep quality. From the benefits of morning light to the surprising advantages of sexual activity for sleep, this conversation highlights the fascinating interplay between sleep, energy, and overall performance.

Not only do I not want to be a part of the 'wellness overwhelm' problem, I don't want lose sight of the power of small daily habits. These are the small things I am doing every day that I believe are helping (and the things I just haven't been able to stick to).📝 Show notes: www.onairella.com/post/386-small-wellness-habits🎧 Episodes mentioned: ▶️ 385: "Bio-Hack Aging - Dr. Shara Posner" ▶️ 381: "Boost Collagen + Natural 'Botox'" ▶️ 354: "Creatine for Women" ▶️ 340: "Functional Mushrooms" ▶️ 337: "Vibraton Therapy"Updates:🎁 Get my holiday gift guide!👯‍♀️ Want to join me Jan 16 (VA) or May 9 (NJ)? - DM me! @onairwithella More details coming soon.✍️ 21 Days of Journaling / Meditation / Quiet Time - If you're interested, join me here or in IG and we'll start Dec 1st.--------------------------------On Air With Ella is for women who want to feel better, look better, live better - and have more fun doing it. This is where we share simple strategies and tips for living a bit better every day. If you’re interested in mindset and wellness, healthy habits and relationships, or hormone health, aging well and eating well, then you’re in the right place. Connect with Ella: @onairwithella IGwww.onairella.com WebLinkedInYouTubePrivate Facebook GroupElla's Amazon Shop☎️ Leave a voice message: +1 (202) 681-0388 -----------------------------------------------Would you take 32 secs leave a ⭐⭐⭐⭐⭐ review?Click here, scroll to bottom, and tap 5 stars. Then click "Write a Review." If you leave a comment we might read it on the air!🚨 Join us May 9th for the Women of Impact event in NJ! Code ELLA20 saves $20 for the first 10 people! REGISTER TODAY.🛍️ PROMOS - shop, save and support!Build and keep muscle. Shop Kion Amino Acids - save with promo code ONAIRELLAMy favorite probiotic Oxyceutics - use code ELLA15 to save 15% (use “subscribe & save” for additional 20% discount)I am powered by functional mushrooms! Shop my ONLY recommended brand of lion's mane, reishi, cordyceps, chaga and get 20% off - NO CODE NEEDED! >>> See all of my discounts and brands that I love right here!------------------------------------