Fuel Your Strength

Are you suffering from a food lifestyle hangover? Counting calories and quantifying every little thing that you eat could actually be keeping you from listening to your body. Intuitive Eating is all about a more pleasurable and enjoyable way to eat that will help you start feeling better and enjoy food again. Key Takeaways If You Want To Stop Counting Calories And Start Enjoying Food You Should: Trust the process of Intuitive Eating and find a system to support you Focus less on the calories of foods and more on how certain foods make you feel Be patient with the process and allow yourself grace when navigating which foods are right for you Lead by example to create a future legacy that is not focused on restrictions and rules The Power of Intuitive Eating Caitlin Ball is a health coach who specializes in Intuitive Eating. After moving to Switzerland, Caitlin saw the astronomical difference between how food is approached in Europe compared to the United States. Once she experienced a transformative glimpse of Intuitive Eating, she knew she couldn't go back and had to share this information with the world. Rejecting Diet Culture Once and for All When working to gain more body awareness, trusting the process and finding a support system is key. As women, we have been told for so long that our worth is based on our appearance, and restricting ourselves and placing rules around food is the only way to achieve the goals society has set for us. Instead of giving into these restrictions, Intuitive Eating supports you so that you can feel great in your body, which is really all that is important. Stop Restricting Yourself and Start Feeling Caitlin realized that rather than counting calories, truly acknowledging how you feel after eating a certain food is a much better indicator of what your body needs. If you allow yourself to listen to your body, you will start making decisions based on what you feel you need next, not focusing on the 'should' or 'should not's' of certain foods. By jumping into the mode of curiosity and observation regarding how food makes you feel, you can start to figure out what is right for your body, right here and right now. Are you ready to leave the calories counting behind and walk away from the strictness and mental time it takes to quantify your food? Share which of Caitlin's Intuitive Eating tips you are going to implement into your routine in the comments section on the episode page. In This Episode How a rejection of diet culture has resulted in a totally different relationship to food in parts of Europe (8:08) Tips for breaking away from the need for control as an avid calorie counter (17:45) Why relating how you feel towards what you are eating is a much better indicator than calorie counting (19:39) How to make peace with food if you are worried about what is going to happen when you allow yourself certain foods (22:42) The role of legacy in the work that you do through children and other young souls (34:01) Quotes "Once I tried out [intuitive eating], and I changed my personal relationship with food and realized I could travel and eat these foods and not eat too much and feel disgusting, and I could enjoy my life and start liking how my body looks without having to cognizantly want to change it, once I realize how much better life was with Intuitive Eating I had to share it!" (16:20) "I knew in my heart that it wasn't working, I knew that there must be another way because I got a glimpse of it from the people around me." (18:19) "I realized that the calorie-counting wasn't actually doing anything for me, and the much better indicator was eating something, seeing how it made me feel, and then going from there and seeing what food I needed next after that." (21:30) "You do have to test your patience a little bit, but you will start to notice how these foods make you feel, and you will be able to start listening to your body a lot better and then be able to make changes from there." (26:53) "There are so many factors to how you feel because of this pandemic and everything that is going on in the world right now that do not have to do with food, so a juice cleanse is not going to solve all of your problems." (33:08) Links Join the Tune In Membership Here Caitlin Ball Website Quit Dieting For Good Podcast Follow Caitlin on Instagram Join the Listen To Your Body Newsletter Steph Gaudreau Website Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes!

Learning how to put yourself in someone else's shoes is critical for understanding the political, pathological, and personal ways in which black women and women of color experience their relationship to food. The truth is, food affects people differently, especially when it comes to their racial identity, and it is only by shedding the societal 'should's' and outdated believes that we can soar higher. Key Takeaways If You Want To Better Understand Why Food Is Political, Pathological, and Personal You Should: Hold space for the anger of black women and women of color Stand with black women and women of color in solidarity Do not shrink into shame but instead shine in power Ask how best you can support black women and women of color Become committed to the sisterhood and stop living from a scarcity mindset Understand the lasting effects of food insecurity and racism Create space for people to work through their pain without trying to rescue them Embrace the incredible journey of discovering your own soul Let go of the beliefs that undermine your gifts and strengths Putting Yourself in Someone Else's Shoes with SharRon Jamison SharRon Jamison is a teacher, leader, minister, author, entrepreneur, and life strategist who is passionate about helping others be who they were born to be instead of settling for what society has told them to be. Through her own experience with racial injustice, eating disorders, and the patriarchy, SharRon breaks down boundaries and exposes inequalities so that women can come together and heal as a community. Down With the Patriarchy The patriarchy that we have been socialized into thrives by pitting women against each other and forcing a scarcity mindset. We are told not to trust other women and to compete with them as if there is only room for one of us at the top. While there is evidence of a light being turned on in America, we are still at the beginning stages of this illumination. SharRon sees the first step to dismantling the patriarchy as white women coming together and standing with black women and women of color. Next, we need to embrace our ability to not shrink in shame but rather to shine in our power. Thirdly, white cis-gendered people need to be vocal about asking marginalized communities how they can provide support. Finally, by being committed to the sisterhood, we can spread the education necessary to stop wounding people of color. Racism, Food, and the Diet Industry Food is political, can be pathological, and is very personal. Many things may impact your ability to be healthy that are not directly in your control. This plays into the patriarchal system by keeping those oppressed and giving them very little opportunity to rise up from that oppression. The BUGS (beliefs that undermine your strengths and gifts) that society has told you to believe are true are keeping people suffering. SharRon wants you to remember who you were before society told you that you were not enough, and work to help others without the same privileges to stop being ignored by this broken system. Equip yourself with the tools, remember who you are, and advocate for other people so that we can step into the illumination that so many desperately need to see. Have you ever connected the dots between systematic oppression, patriarchy, diet culture, and racism? Share how you are working to heal the 'sister wound' through sisterhood in the comments on the episode page. In This Episode The four steps that you can take to come together with other women and heal the collective wounds of the patriarchy (9:03) Personal ways that being a black woman has altered SharRon's relationship with food (15:29) Why food carries different political, pathological, and personal weight for women of color (18:32) How your racial background and socioeconomic status can impact your health and wellbeing (24:01) The importance of decolonizing your thinking and connecting your history to your density (28:15) Quotes "We are being used as puppets to wound each other. And when we are aware of what is happening, we will stop wounding each other and start winning with each other and change the entire status quo." (8:05) "Just like a fish does not know they are swimming in water, sometimes we do not know that we are swimming in this toxic pool called white supremacy." (11:32) "I think that it is really, really important that people see how racism touches every aspect of their lives. So now, a lot of black women are not getting help, and anytime you don't get help, you don't get hope." (18:10) "People are hurting, and it is overlooked because when you are a person of color, you don't have visibility. Or you are deemed as less valuable. So I feel pain, but I also feel pride. I feel pride because, despite limited resources, people find a way." (24:42) "Who were you before society told you who you were? You were amazing before you were socialized to be second class, before racism, before sexism, before ableism. You came to the world amazing, greatness is in your DNA!" (28:47) Links Join the Tune In Membership Here SharRon Jamison Website What Not To Say To Women Of Color by SharRon Jamison Dare To Be Me Program Deciding To Soar 2: Unwrapping Your Purpose by SharRon Jamison Follow SharRon on Facebook | Instagram Join the Listen To Your Body Newsletter Steph Gaudreau Website Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes!

Diet culture sucks. The stories that we have been conditioned to believe about our worth, the patriarchy, white supremacy, and so much more all play into how we feel about movement, exercise, and our bodies. Instead of viewing your exercise routine as a way to manipulate your body, I challenge you to embrace the limitless other benefits of movement. Key Takeaways If You Want To Embrace The Infinite Benefits of Movement and Exercise You Should: Work to unlearn what you have been taught to be true and stop focusing on body manipulation Embrace the positive aspects of movement and exercise that do not have to deal with weight loss Acknowledge the false ways that you have been defining your worthiness and work to shift your mindset towards something more positive Lean into the things you don't know and unpack the beliefs you have for yourself Removing Diet Culture From Movement with Christina Montalvo Christina Montalvo is a great friend, coach, gym owner, and someone who has personally been fucked over by diet culture. She created a unique women's only strength and conditioning gym that does not encourage fat or weight loss. Christina is here to challenge you to unlearn what you have taught to believe is true and start thinking more critically about the ways you move your body and the reasons behind it. Embracing the Infinite Benefits of Movement If you start out having expectations of fat and weight loss when going into a movement routine or working with a trainer, the chances of you feeling disappointed and getting stuck in a cycle of giving up are much higher. Instead of putting pressure around how and why you are moving your body, lean into all of the other benefits of movement and exercise that have nothing to do with weight loss. This can lead to a higher retention rate as a provider and a greater sense of accomplishment as a client. Unlearning What You Have Been Taught To Believe Is True There is a good chance that if you choose to engage in movement solely to manipulate your body, there is a much deeper reason guiding your decision-making. By acknowledging the false ways that you have been defining worthiness, checking your privilege, and making yourself your first priority, you can frame your purpose in a nourishing way instead of ripping yourself down. While it may be hard to unlearn how society has told you to engage with movement, it is only by leaning into the things you don't know and unpacking the beliefs that you hold within yourself that you can truly start to embrace holistic movement and reject diet culture. Have you ever experienced an inclusive space where the infinite benefits of exercise and movement are prioritized over weight loss and body manipulation? Share how you work to create that space for yourself and reject diet culture in the comments section of the episode page. In This Episode The importance of separating movement for health and wellness sake from movement for body manipulation sake (8:12) Why associating movement and weight control or body manipulation is a problem (11:10) The role of social justice when dismantling patriarchal standards and diet culture (18:24) How to navigate the space between body autonomy and potentially harmful diet practices (23:38) Common themes that are signs of searching for something deeper than a surface physical transformation (27:02) Quotes "I think what's harder than learning anything new is unlearning everything that we have always thought to be true." (10:14) "The benefits of exercise and intentional movement are absolutely infinite, and it's so crazy because I think that the benefits can be and are different for everyone." (13:33) "In any case where you are solely operating or participating in something from a place of fear or shame, that is not healthy, that is inherently unhealthy, and that is such a detriment to the wellbeing of anyone." (18:19) "Obviously a human can autonomously choose fat loss or weight loss, but there is a much deeper reason why they are choosing it." (26:01) "Whenever we are engaging in intentional weight loss, everything else in our life becomes much more grayscale. We turn down the intensity and the importance of everything else in our life, and the most important and prevalent thing becomes our bodies, our food choices, our calorie burn, what we look like, what we weigh. And so in some ways, it is a really socially acceptable way to just ignore and pacify ourselves to all these deeper, much more real, much more powerful, much more impactful problems or areas of focus in our lives." (28:46) Links Join the Tune In Membership Group Here What Is Intuitive Eating Free Training Series Follow Christina on Instagram Join the Listen To Your Body Newsletter Steph Gaudreau Website Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes!

Whether you are in a relationship or not, dating requires a large amount of confidence and the belief in extraordinary love within yourself. Dating more confidently and brazenly is all about listening to your body and trusting in the relationship you have with yourself. With a little work, support, and reframing, it is possible to view dating as an act of self-care and a space to feel whole within yourself. Key Takeaways If You Want To Approach Your Relationships Brazenly, You Should: Reject narratives that tell you you are not enough, too much, or anything that is not in line with your truth Accept that you are the answer to your dating life and what is meant for you will not pass you by Stop letting the patriarchy influence the thoughts you have about yourself and where you 'should be' in life Normalize celebrating when you are thriving in any aspect of your life, not just dating The Connection Between Listening To Your Body and Relationships After working in various fields, Lily Womble quickly rose to become one of the top matchmakers at her firm. This was until she realized that the dating industry is very similar to the diet industry and works to feed on their client's insecurities. So, Lily broke up with the matchmaking game and started Date Brazen to help badass women find extraordinary love within themselves. Swap Your Checklist for an Essence Based List Lily believes that dating apps are like McDonald's. Your mind is programmed to want that sugar fix, and the way we have been conditioned encourages us to think that playing the numbers game will bring you more satisfaction. In reality, this false sense of accomplishment can cause more frustration. The important thing to remember is that you are the answer to your dating life, not an app, and what is meant for you will not pass you by, regardless if you choose to use an app or not. Instead of basing your checklist off of qualities, you think you want to dig deeper into what that particular hairstyle or height actually means about the core values you are searching for. Extraordinary Is Possible As women, we have been conditioned to believe a legacy of narratives that tell us that we are not enough, too much, or incorrect the way we are. It takes incremental work to gain a sense of wholeness again and reject the patriarchy that influences the thoughts we have about ourselves. By getting to the essence of who you are and being more whole with yourself, you can use that jumping-off point to have fulfilling relationships that are on your terms and will make you feel like the amazing bright star that you are. What is your brag? We want to know! Tag us on Instagram or share your brag in the comments on the episode page. In This Episode Why your checklist of what you think you want in a life partner may not actually be serving you (10:10) Tips for navigating online dating when you don't feel super confident or are afraid of judgment (15:48) How to resolve not feeling like you are enough in order to achieve your relationship goals (22:16) Dismantling the relationship between the patriarchy and how a woman values her worth and views herself (31:08) The difference between celebrating your wins and bragging about yourself all the time (33:05) Quotes "That is how I came to break up with matchmaking and start Date Brazen to help badass women really find extraordinary love within themselves and in their dating lives with reflective work meets tactical action." (9:58) "The world is out of our control, there is very little that is in our control. And I think that without guidance, most people who are dating will look for those checklist things like the height, the weight, the college degree; they will look for those things because they think that is all they can control. When, in fact, it is really possible to measure how you feel in someone's presence." (14:14) "What I believe is what is meant for you will not pass you by. So whether or not you choose to date on an app, you will find what is meant for you." (20:14) "This is legacy breaking work, and it takes a lot of time, and it takes me a lot of support to get to the place where I can believe I am worthy of extraordinary love and extraordinary relationships and extraordinary money and extraordinary connection." (26:52) "I think it is a really beautiful marriage between working on your dating mindset and your dating action plan while also continuing to celebrate who amazing and whole and successful and incredible you are." (37:21) Links Date Brazen Website The Brazen Breakthrough Waitlist Date Brazen Podcast Follow Lily on Instagram Join the Listen To Your Body Newsletter Steph Gaudreau Website Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes!

2020 has been a rollercoaster of a year. With the pandemic and the uncertainty of the US election, it is more important than ever to take care of your emotional and mental health. This episode serves as your gentle reminder to take a moment to build up your emotional, mental, and physical resilience by being kind to yourself and others. Key Takeaways If You Want To Take Care Of Your Mental And Emotional Health You Should: Listen to what your body is asking for, meet yourself with kindness, and build up your resilience Calm your nervous system by reaching out to your support system, giving yourself a break, and surround yourself in comfort Get out and VOTE How To Take Care of You All of the unknowns in the world right not can cause anxiety and overwhelm. Don't keep these feelings to yourself. Instead, find ways that you can calm your nervous system, reach out to your support systems, surround yourself in comfort, give your eyes a break, and talk kindly to yourself. Your Vote Matters Simply existing in America in 2020 is political. Health is political. It is easy to think that your vote doesn't matter. But in reality, we need everyone to get out and vote to hold up our democratic process. I recommend that you vote for candidates and laws that work for and protect the most marginalized and at-risk folks in our country because when we vote to support policies that help people rise up, we all rise up together. Your vote matters, and we need your voice now more than ever. How are you taking care of your mental and emotional health right now? Share your favorite routines, self-care rituals, and anything else you are doing to feel more at ease with me in the comments section of the episode page. In This Episode How to focus on your resilience and give your body what it is asking for (4:50) Why you need to calm your nervous system and kick in your parasympathetic nervous system (5:20) The importance of talking kindly to yourself and meeting yourself with compassion (8:15) Why you need to get out and vote today to hold up the democratic process (9:40) Quotes "If you are feeling like this is all super much, you are not alone, at all. And I think it is important to normalize that these feelings are normal and it is okay to have challenging feelings, all emotions are valid." (3:02) "I am here to encourage you to check in with yourself and take care of yourself." (4:26) "Talk kindly to yourself, it is so so important. Negative mind talk and shaming is never motivating." (8:27) "Please vote today if you can. I know not everybody can vote, but if you are able to, please vote. Please get down to the polling station, drop off your mail-in ballot, make sure it is postmarked. I know it can feel like your vote doesn't count, or you are just one voice, but we really need your vote." (9:51) "Health is political. Existing in this country is political, and it touches everything." (10:19) Links Join the Listen To Your Body Newsletter Steph Gaudreau Website Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes!

Did you know there are over 5000 body language moves, all of which tell a story about the person expressing the movement and the person interpreting it? By understanding how to read and use body language effectively, you can understand yourself better, build your confidence, and decode others' body language. Key Takeaways If You Want To Use Body Language To Show Up More Confidently, You Should: Take the time to set yourself up 'inside the frame' and enter any room with your head held high Always keep your hands visible and look out for signs of 'tells' from other peoples hands Stay away from a dark color palette and instead wear colors from the sunset such as light blue Believe in your confidence to send out subconscious confidence signals to you and those around you Connecting To Your Body Through Body Language Tiff Lee is dedicated to helping women be seen and heard in all areas of life with the life-changing information that is body language decoding. Once you hear what Tiff has to say about body language cues, how to use body language to improve your relationships or seek out when someone is lying, and ways that you can use body language to improve your confidence, you are never going to forget it. What Can Body Language Do for You? How you present yourself through your physical body language can drastically change how you show up in the world. Body language can help you step into your confidence (even if you aren't actually feeling that cool) and provide a way for you to connect back into your body and what you are doing. Instead of being quiet and passive, proper body language and expression can help you command the attention you deserve with ease. Decoding Others Through Body Language Understanding body language can not only give you the awareness to appear more confident; it can also help you pick up on other people's cues. While most people think about body language decoding as something out of a CSI episode, it is really just a simple tactic to help you sense when something might not be quite right. Small movements such as a shoulder shrug, hiding your hands, or an anxious 'pacifier' are all signs that you should tune into what someone else's body is trying to tell you. Body language's power lies in your ability to be aware of the body cues that make a person look anxious so that you can stop yourself from involuntarily showing up that way too. Have you ever considered that your subconscious body language is hindering or helping your ability to show up as your true authentic self? How do you relate to body language and body connectivity? Share which piece of Tiff's advice you are going to implement into your daily routine with me in the comments section of the episode page. In This Episode Simple, proactive ways to change the way you are seen and heard in all areas of life (12:46) The most common giveaways to look out for to determine someone's truthfulness or lack of truthfulness (17:13) How to use your body language to increase your own confidence and decrease your self-doubt (22:16) Specific hand gestures that make you look less confident and how to avoid making them (27:20) Tips to show up at your next Zoom meeting in a more confident and secured way (29:39) Quotes "We miss out on these things because we are so busy listening that we don't see what is going on physically." (8:50) "These movements should be congruent with what you are saying verbally. So anytime the verbal doesn't match the nonverbal, that is kind of your cue that something else may be going on." (18:40) "It is really hard to try to verbally tell the truth and then have your body language match that. Because our brains don't like to do both, they can only do one or the other." (19:45) "When you are not feeling that confident, try to do those things. Because those small movements will register on a subconscious level to other people, and then, believe it or not, it'll register for you too!" (26:10) "When people think of body language, the first thing they tend to think about is the lies, and the negativity, and the criminal shows, and all of that. And while it is extremely valid in those areas, it's also so important in our everyday lives." (35:56) Links Join the Listen To Your Body Newsletter Steph Gaudreau Website TruthTeller Online Website Follow Tiff on Instagram Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes!

We have made it to the final principle in our Intuitive Eating series, and it is by far the most misunderstood of them all. Principle 10 is all about gentle nutrition and embracing food as something that is there to nurture you, not punish you. Key Takeaways If You Want to Embrace Gentle Nutrition You Should: Stop pitting your inner wisdom and inner body trust against the external world and social pressures found in diet culture Let go of your perfectionism and restrictions and start integrating your body wisdom and logic when it comes to food Change your mindset by embracing moderation and learn to trust your bodies ability to self-regulate Lets Set the Record Straight About Gentle Nutrition There are many misunderstandings around Principle 10, which is why it is the last principle for good reason. All of the principles have a firm basis in nutrition, but exploring gentle nutrition is something that must be done after you have already embraced the Intuitive Eating framework. Your Body Is Your Home Many of us have been raised to distrust our bodies and live in fear of our own being. This is simply ludicrous, and we have diet culture to thank for pitting ourselves against our own inner wisdom and body trust in favor of how we look externally. You should not be fearful or anxious about your body, but instead, embrace your physical vessel and how it works to serve you in the world at any size or shape. Your Search for Perfection Is Not Healthy If what you are eating or your constant search for perfection is causing you stress or anxiety, it is not healthy. How we think about food directly affects our actions towards it, and it is only by changing our mentality to an additive mindset rather than a restrictive one that we can start to embrace our worthiness. When it comes to making intuitive eating a part of your life, it involves practice and support. Changing your mindset may take some time, but it is crucial to your ability to stop looking for perfection on your plate and start embracing how your body can serve you right here and now. What was your favorite principle shared in the Intuitive Eating series? Share your 'a-ha' moment or a recent win with me in the comments section of the episode page. In This Episode Debunking the most common misunderstandings surrounding the final principle of Intuitive Eating (5:50) Why gentle nutrition needs to be the last principle you embrace on your Intuitive Eating journey (14:24) Where diet culture comes from and why it is systemically built into our fatphobic society (19:19) Why mindset is a key part of the Intuitive Eating framework and your relationship to food (21:22) How to embrace the principle of moderation and trust your bodies ability to self-regulate (23:17) Quotes "We are in our bodies. It is the vessel, the vehicle, by which we get around. It houses our intellect, our emotional being, our energetic being, it is how we interact with people and have a human experience." (8:56) "It is very, very common for people to want to go right to gentle nutrition first, it's familiar, but here is the reason why gentle nutrition is the last principle in the book. A lot of people think, 'oh it would be more credible if it was in the beginning'. But there is a reason for that." (14:34) "We need to understand that what we choose to eat has to also work for us as mental, emotional beings, and all of the other aspects of our wellbeing. It can't just be the physical." (15:51) "Mindset is a key part of the framework that I teach because how we think about food directly affects our actions." (21:28) "Our bodies are innately wise, and we meddle in that because we have been taught to distrust." (23:18) Links Join the Listen To Your Body Newsletter LTYB 288: How To Ditch Dieting (Intuitive Eating Principle 1) LTYB 289: Honoring Your Hunger (Intuitive Eating Principle 2) LTYB 292: Make Peace With Food (Intuitive Eating Principle #3) LTYB 293: Challenging The Food Police (Intuitive Eating Principle 4) LTYB 296: 3 Ways to Make Eating More Satisfying (Intuitive Eating Principle 5) LTYB 297: 3 Ways to Honor Your Body's Fullness (Intuitive Eating Principle 6) LYTB 300: 4 Questions to Ask About Emotional Eating (Intuitive Eating Principle 7) LYTB 301: How To Practice Body Respect (Intuitive Eating Principle 8) LTYB 303: Stop Earning and Burning Your Food Through Movement (Intuitive Eating Principle 9) Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes!

Diet culture has told us that exercise is the tool we need to use to earn the food we want to eat, burn off the food we have already eaten, and control our bodies. In reality, exercise and movement can be something that adds dimension and joy to your life, but only if you let go of this perfectionist mentality. Movement has so many other benefits, and controlling the size of your body is just simply not one of them. Key Takeaways If you want to stop using exercise as a tool of control you have too: Accept that exercise is not the way to control the size of your body Use movement in a way that adds to your wellbeing rather than restricts you in the name of health Focus on how movement makes you feel and listen to what your body is trying to tell you When Did Movement Get Replaced by Exercise? There is a good chance that at some point in your life, movement for the sake of enjoying movement was replaced by exercise and the desire to control what your body looks like. I remember the exact moment that happened to me as a young girl who was in a bigger body than the rest of her schoolmates. Despite loving being active, society told me that I should be more concerned with my aesthetics than with my relationship to movement. Shifting Your Mindset Around Movement I want you to know that this perfectionism mindset is not the truth, and it is possible to embrace exercise as a sustainable way to add value and joy to your life, rather than just something you hate and use to earn your food. The all or nothing mentality that society has pushed around exercise and our bodies is getting in the way of you doing the kind of movement that feels really great. By getting clear on what your body is telling you, you can weave movement into your life in a way that is nourishing and more aligned for you. Your Worth Is Not Based on What You Can Do Getting stuck in the mentality of having your worth based on what you can do is a false promise. So many things can happen outside of our control that can shake this foundation. Instead of placing your value in your exercise routine or the number on the scale, movement can be a stepping stone to realizing that movement is about so much more than just controlling your body and keeping it smaller. By being gentle with yourself in terms of expectations, letting go of the all or nothing mindset that society has bred into us, and finding a type of movement that aligns with what makes your body comfortable. How has your relationship to movement and exercise changed through the presence of diet culture? What type of movement do you feel aligns with where you are, here and now? Share your thoughts on Intuitive Eating Principle 9 with me in the comments on the episode page. In This Episode Learn about my story of feeling shame around my body as a kid (6:50) How to embrace sustainable movement rather than an exercise to control the size of your body (9:05) Tips for getting out of the all or nothing mentality when it comes to your worth (15:50) Discover the benefits of movement and how to listen to what your body is trying to tell you (18:20) Why perfectionism can be one of the biggest barriers is when it comes to embracing intuitive eating (25:15) Quotes "We're going to talk today about how to shift your mindset and practice from exercise being something you hate, something you do to earn the food you want to eat or burn off the food you did eat, and into something that is a sustainable practice that really adds dimension and joy to your life and brings so many other benefits besides just controlling the size of your body." (2:30) "For me, my endurance, movement and exercise became a way for me to hide and run away from my other problems in my life." (14:33) "There's just so many things that can happen that then shake that foundation if you stop your personal development and growth at the stage of just thinking you are only as good as what you can do." (16:31) "There are so many reasons why you may be predisposed to all or nothing thinking, you may have learned perfectionist outlooks as a young person, or if you were perfect, then that meant that the important people who kept you feeling safe in your life wouldn't go away. For me, that's one of the origins of my perfectionism, and I have had to learn how to unpack that." (25:54) "How can you start to weave movement into your life in a way that is really nourishing? Is it a way for you to care for your body in a basic way? And works with your personal preferences and your life setup?" (31:10) Links Join the Listen To Your Body Newsletter LTYB 288: How To Ditch Dieting (Intuitive Eating Principle 1) LTYB 289: Honoring Your Hunger (Intuitive Eating Principle 2) LTYB 292: Make Peace With Food (Intuitive Eating Principle #3) LTYB 293: Challenging The Food Police (Intuitive Eating Principle 4) LTYB 296: 3 Ways to Make Eating More Satisfying (Intuitive Eating Principle 5) LTYB 297: 3 Ways to Honor Your Body's Fullness (Intuitive Eating Principle 6) LYTB 300: 4 Questions to Ask About Emotional Eating (Intuitive Eating Principle 7) LYTB 301: How To Practice Body Respect (Intuitive Eating Principle 8) Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes!

Having joy in your workout can help you get closer to your goals, feel comfortable in your here and now body, and connect to movement in a way that breaks down the barriers so commonly seen in fitness culture. Kanoa Greene uses her warmth, radiance, and strength to encourage and support others to find joy in movement and show up in the fitness space exactly as you are now. Key Takeaways In Order To Show Up As Your Authentic Self You Must: Seek Out Representation For Your Body Type And A Community That Makes You Feel Supported Stop Comparing Yourself To Other People In Different Size Bodies And Start Embracing Where You Are Now Find A Type Of Movement That Brings You Joy and Stop Sweating The Small Stuff Fitness For Everybody And Every Body with Kanoa Greene Kanoa Greene is a fitness coach and trainer who is passionate about bringing fitness to everybody and every body. A plus size girl herself, Kanoa knows first hand the importance of representation and inclusivity in the fitness space. While she has had to switch up her coaching model due to the pandemic, she has found her tribe bringing weekly workouts to Instagram that get creative in breaking down the fitness wall even further. Finding Joy In Movement Kanoa's radiant and positive energy is contagious, which is clear during her weekly dance parties and finding joy in working out. Kanoa believes that movement can help bridge the gap between your mental and emotional health, and wants to show up in a fitness space where there is not an accurate representation of larger bodies. By inviting all bodies to be part of the conversation, Kanoa is making a place for everybody and proving that anyone can be part of this movement. Everybody Is Struggling, Not Just You Kanoa owns her role as the 'hot mess express' and her main goal is to authentically share where she is right now to inspire you to do the same. By not sweating the small stuff, finding encouragement in unexpected places, and learning how to navigate conversations on image-based platforms, you too can find a feeling of support and safety in Kanoa's world. Kanoa wants you to know that everybody is struggling, and by surrounding yourself with positivity and encouragement, you can show up just as you are. How are you working to stop comparing yourself to others and start showing up authentically as you are now? Share what you loved most about Kanoa's energetic, positive and accepting perspective in the comments on the episode page. In This Episode Navigating the changes between in-person coaching classes and going online due to Covid-19 (7:41) How to approach movement with enjoyment even if it is challenging (12:28) The importance of having a safe place to move your body when your body is not represented often in fitness (15:30) Why fitness trainers do not have everything worked out and are instead on this journey with you (23:18) Learn how Kanoa created the worlds first surf event dedicated to supporting plus size women (25:12) Quotes "There's not a lot of times you get to see an instructor that looks like me, but also someone who is teaching a class like boot camp or spin or some of these more strength conditioning classes. So my role was really to come in there and make movement accessible and tear down that wall." (8:23) "I want to move for joy but I also want to move with intentionality." (13:23) "If I can show up and help ease that for someone else. If I can create that safe space and she can look at me and say 'if she can do that hard thing, I can do one little step. If she can take a big old leap, I have the courage and confidence with her to take even a small step'. That's why it is important for me to show up in as many places as I need too, especially when there is not that representation there." (16:38) "We all have different experiences, we are all different human beings, and as long as you are living your authentic self then you do you boo!" (22:28) "No matter what it is that I am doing, its, 'I am struggling too. I am a hot mess on a lot of those workouts'. I am sweating, I am dying, and I am working too, I am struggling too, and I am in this right alongside with you." (24:12) Links Join the Listen To Your Body Newsletter Follow Kanoa on Instagram Follow Plus Size Retreats on Instagram Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes!

Have you ever been told to embrace self-love, when it seems like the most impossible thing in the world? The idea of self-love can lead to the cognitive dissonance that results in many of us giving up on our goals altogether. Instead of feeling ashamed at not being able to love your body, I argue that body respect and body neutrality are much more attainable and positive goals. Key Takeaways If You Want To Learn How To Respect Your Body You Have Too: Give yourself basic care and dignity Find clothes that fit your body right now comfortably Challenge yourself to stop body comparing Why Self Love Is the Wrong End Goal The concept of loving yourself is a wonderful idea. But for those of us who have come from or are currently in a state where we hate our bodies because we are stuck in the cycle and influence of diet culture, we blame ourselves and the concept of love feels incredibly foreign. You Deserve To Be Taken Care of as You Are Right Now No matter what society, influencers, and diet culture have taught you to believe, you deserve to be taken care of as you are right now. You deserve the same basic care, basic nourishment, and basic dignity that some people provide more of to their pets than they do to themselves. Get some clothes that fit, stop staring at the scale, and believe that you are worthy of love, respect, and care even if you don't love yourself as you currently right now. The Problem With Body Comparing Comparing your body, whether it is to a past version of you or to someone else, can only do harm. While respecting the current state of your body isn't always easy because of the messages sent to us by diet culture, it is only by rejecting the notion that smaller bodies equal better bodies that you can start to appreciate how your body is serving you. Next time you are in a conversation that results in people comparing or shaming other people's bodies that are nobodies business, I challenge you to remove yourself or stop that conversation in its tracks. While it can be hard to muster up the courage, I promise you will feel better for it. Are you ready to replace self-love with body respect and start treating your body with the dignity and care it deserves? You can do this, I promise. Let me know your thoughts about Intuitive Eating Principle 8 in the comments on the episode page. In This Episode Why the idea of body respect is more attainable than the idea of self-love for many of us (7:40) The importance of support when learning about and implementing intuitive eating (10:48) Tips for distancing yourself from people and places that perpetuate diet culture (12:20) Health-promoting habits that you can engage in that are weight neutral (14:33) How to respect your body by wearing clothes that suit it right now (18:02) Why you need to stop comparing your body and stop being the hero (23:45) Quotes "Intuitive Eating is not a new concept, it has been around for a long time. And humans are innately intuitive eaters so this isn't just some other diet.' (2:58) "I wish that the idea of body neutrality and body respect was in my lexicon, was something I had learned about, even back then. Because I think it would have been a much faster stepping stone to get to the point where I was more comfortable with my body." (8:45) "We don't want to make wellness another set of boxes to tick, but really making it fit for your life and doing the best you can right now. So maybe that means talking to somebody about your struggles, maybe that means getting out and moving your body in a way that feels really good for you. But coming back to basic care and dignity." (15:41) "You deserve to be taken care of and you deserve to care for yourself right now." (16:56) "The more we stop this constant body comparison, the easier it is for us to respect our bodies." (27:27) Links Join the Listen To Your Body Newsletter LTYB 288: How To Ditch Dieting (Intuitive Eating Principle 1) LTYB 289: Honoring Your Hunger (Intuitive Eating Principle 2) LTYB 292: Make Peace With Food (Intuitive Eating Principle #3) LTYB 293: Challenging The Food Police (Intuitive Eating Principle 4) LTYB 296: 3 Ways to Make Eating More Satisfying (Intuitive Eating Principle 5) LTYB 297: 3 Ways to Honor Your Body's Fullness (Intuitive Eating Principle 6) LYTB 300: 4 Questions to Ask About Emotional Eating (Intuitive Eating Principle 7) Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes!