Fuel Your Strength

MOTIVATION IS CHEAP. Yep, that's right, I said it. Motivation can be so fleeting. How often have you had plans to cook dinner or get that workout in but you throw your hands up to the sky and get frustrated about why motivation seems to be eluding you? (And then you get mad and blame yourself for being weak-willed, undisciplined, or plain ol' bad. Not helpful.) In this episode, I'm dishing on five different strategies you can use whenever you're not feeling motivated. Warning: Some of them are real talk and you may not like them. But trust me when I say that sometimes you need to hear it for your own good. Fierce love and compassion are always present. With these five strategies you'll build the frameworks that really help change stick. In this episode I covered: Why motivation is cheap Why it's time to stop waiting around for motivation 5 ways to get change to really stick Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA's September classes. You can learn more and save your seat by going to: www.nutritionaltherapy.com (and don't forget to mention my name on your application!) You can also try out their free 7-day course, Nutritional Therapy 101 by going to: https://nutritionaltherapy.com/nutritional-therapy-101/ Remember to find the show notes and other episodes on StephGaudreau.com The Core 4 is now available! Click here to get a free gift when you purchase. Thank you so much for all your support! Resources from this episode: The Core 4 Steph's Instagram Harder to Kill Club Follow Steph on: Instagram| Facebook | Pinterest | YouTube | Twitter I'd really love it if you would take 10 seconds and subscribe to the podcast!

Jason Williams believes that nutrition and fitness should not be something that you stress about. Instead, Jason works to integrate practices like meditation and yoga into his personal training to help his clients realize the power of embracing a modality of approaches to your fitness regime. True Mind-Body Connection Getting fit is not always about lifting weights or moving at a high intensity. Jason focuses on finding exercises to give you the health and serenity you crave while crossing over to different realms of the health space. Learn how to incorporate yoga, meditation and more into your workout seamlessly and effectively, as well as the multiple benefits you can receive by letting go of some of that stress. Promoting a message of awareness, inclusion, and the desire to play, Jason is changing the game when it comes to creating a sustainable life through fitness, nutrition, and mindset. It is time to embrace a more fun-loving approach to fitness and find a way to embrace recovery and self-love to develop a true mind-body connection. Have you experimented with alternative modalities such as yoga and meditation? How do you find they benefit your workout? Share with us in the comments on the episode page! On Today's Episode Why you shouldn't be stressed about working out and how to find a happy balance Simple ways to embrace basic meditation practices without extra effort Debunking the most common misconceptions about meditation The importance of inclusion and awareness in fitness and in life How to develop a mind-body connection through a lighthearted fitness approach Quotes "There are other things in life to worry about, you have enough, so make it fun, working out should be fun." (28:05) "I realized how much [meditation] changed my life, in terms of relationships, to fitness, the way I eat, to average decision making. It was awesome and that's what I wanted to bring to people, it was kind of like that missing piece to what I had." (37:22) "Meditation allows your time back. You feel like you get all this time back in the world from doing meditation." (46:58) "I don't care how you do it, but awareness is my message and including everyone so your life will become a lot easier, and that's what we all want." (50:27) Resources Mentioned In This Show Jason Williams Website Follow Jason on Facebook | Instagram Contact Jason at charmcitypersonaltrainer@gmail.com You Have Enough Stress In Your Life; Don't Let Exercise Add To It by Jason Williams Order The Core 4 Here Nutritional Therapy Association 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!

There's a really specific reason that I decided the subtitle of my new book, The Core 4 couldn't be, "Love Your Body, Own Your Power." It has to do with how we put self-love on a pedestal as the be-all, end-all way to approach personal growth and transformation in the wellbeing space. While I think most people who encourage you to "love your body" mean well, if you're in the depths of really negative body image, lacking self-confidence, and struggling with self-acceptance, self-love can feel like an impossible pipe dream. So what else is there? In this episode, I'm presenting another option for a middle ground where you can be neutral about your body. I'm discussing why it may be more helpful and why you don't have to earn the right to take care of and respect your body. My hope is that by the end, you may realize there's a neutral place you can think about instead of being dismayed at the idea of having to love every single bit of your body 24-7. In this episode I covered: Why words are important & why I changed the subtitle of the book The sticky stuff about self-love Why neutrality is a valid option What neutrality might look like Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA's September classes. You can learn more and save your seat by going to: www.nutritionaltherapy.com (and don't forget to mention my name on your application!) You can also try out their free 7-day course, Nutritional Therapy 101 by going to: https://nutritionaltherapy.com/nutritional-therapy-101/ Remember to find the show notes and other episodes on StephGaudreau.com The Core 4 is now available! Click here to get a free gift when you purchase. Thank you so much for all your support! Resources from this episode: The Core 4 Take a Deep Dive Inside The Core 4 – Ep 226 On the Wagon, Off the Wagon – Ep 216 Harder to Kill Club Follow Steph on: Instagram| Facebook | Pinterest | YouTube | Twitter I'd really love it if you would take 10 seconds and subscribe to the podcast!

What do you know about tonic herbalism, medicinal mushrooms and the role herbs and naturopathy can play in your life? If the answer is not much, Mason Taylor is here to correct that and introduce you to the benefits of tonic herbs. The owner and founder of SuperFeast, an Australian based tonic herbalism company, Mason is passionate about using herbs to increase your flow of Chi and connect you with your immune system. Elevate Your Mind, Body, & Spirit SuperFeast works to be more than just the standard health company selling you on something by backing up their philosophy with connection, support, and the ancient science that has helped sustain life for centuries. Learn about the energy of your symptoms, the difference between inferior, regular and superior herbs, and how to gain an understanding of how your constitution exists in your body. Mason wants to walk alongside you and help you during your discovery process. When used and understood correctly tonic herbalism can help you age gracefully, bring lightness back into your body and help you shine your spirit through your physical cracks. By opening the door to tonic herbalism you can go deeper into the herbal world, learn to forage for yourself and find new understanding and enlightenment of your Chi. Are you ready to procure an understanding of how your constitution works and get to work on your temple? Share what you found the most intriguing about Mason's journey in the comments on the episode page. On Today's Episode Explore the chemical metabolic processing happening within your immune system How to identify superior herbs that can be used to enliven and enrich your life Ways to maintain your flow of Chi and have smooth communication in your body Tips to living a sustainable lifestyle for your organ function and emotional soul Understanding the role tonic herbs and medicinal mushrooms can play in daily life Quotes "What I'm trying to do here is convey the philosophy behind these herbs so that people can really start inviting that into the culture of their health and into their habitual flow." (15:44) "You want to use herbs and practices to understand your constitution thoroughly, not to fix you." (37:28) "What they really want to begin with is these Jing herbs to restore those foundations so that it is possible to generate your own Chi energy to move you through the day." (42:31) "There's more validity in that slow approach of taking sovereign responsibility for your health and your immune system and your energy levels. So that in 40 or 50 years' time you are not walking on eggshells and all of a sudden needing surgery. And that is where tonic herbalism is just my excuse to talk about that." (54:41) Resources Mentioned In This Show SuperFeast Website SuperFeast Podcast Follow SuperFeast on Instagram | Facebook Mason Taylor Website The Mason Taylor Show Get The Core 4 Book Here Nutritional Therapy Association 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!

It's pub week, and The Core 4, my newest book, is out in the world! To celebrate, I'm taking you on a deep dive inside the book and walking you through a virtual tour. This book deals with health but it's not the same as other diet, weight loss, and fitness books. In fact, it's not a weight loss book at all. Rather it's about helping you find sustainable habits that work with your life in the four pillars: Eat Nourishing Foods Move With Intention Recharge Your Energy Empower Your Mind In this episode, I'm sharing the overall why of the book. Then, I'm giving you a brief highlight of each pillar and its framework. Finally, I walk you through the 30-day program, emphasizing what it is and isn't so that you're equipped to put this into practice in your own life. In this episode I covered: A quick celebration of the book at #1 The why of the book The two main parts of the book The 4 pillars The Core 4 30-day experience Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA's September class. You can learn more and save your seat by going to: www.nutritionaltherapy.com (and don't forget to mention my name on your application!) You can also try out their free 7-day course, Nutritional Therapy 101 by going to: https://nutritionaltherapy.com/nutritional-therapy-101/ Remember to find the show notes and other episodes on StephGaudreau.com The Core 4 is now available! Click here to get a free gift when you purchase. Thank you so much for all your support! Resources from this episode: The Core 4 Amazon Look Inside Audible audio sample Behind the Scenes of The Core 4 – Ep 225 Harder to Kill Club Follow Steph on: Instagram| Facebook | Pinterest | YouTube | Twitter I'd really love it if you would take 10 seconds and subscribe to the podcast!

Today is the day, The Core 4 is officially on the shelves of your local bookstore or favorite online retailer. I am so excited about the release of my new book that I have invited my husband Z to join us today to discuss the highs and lows of writing a book, examining the programs found in The Core 4 Book and have a look to the past and the future about what is coming next. Embracing What Works Writing a book can be filled with lots of fears and insecurities, and it is my mission to show that women can be strong in spite of our misconceptions and concerns. Through this book and this episode, I hope to walk alongside you as you stop living your restrictive lifestyle and start embracing what works for your body. I believe in setting yourself apart by persevering, moving forward and embracing your body while owning your power. The Core 4 is all about these principles, and if you would like a chance to look into the 'making of' process, join us on this episode and let me help facilitate you to find another way. Have you ordered your copy of The Core 4 yet? Share what you are most excited to read about in the comments on the episode page. On Today's Episode Why you need to purchase your copy of The Core 4 today What drove me to write a third book and exploring my creative process The role photography has played in the book and your ability to use it at home My favorite parts within the program and how to put what you read into practice The ins and outs of dealing with a literary agent versus self-publishing Quotes "This has probably been one of the biggest projects I have done in my career, my second career as a self-employed business owner and nutritional therapist and strength coach and all the things I do. But its also been one of the scariest things I think that I have done." (13:44) "When you are in it, it's so hard to see that there is another possible way of looking at things. And it doesn't mean we don't take care of ourselves, I think that's the other thing I hear, is like 'oh well you are just going to eat whatever the fuck you want and treat yourself like a trash can'. And its lie no, that's exactly not the point." (33:29) "I don't at all blame anybody who is stuck in this position and thinks this is all you know because I was there too. And it's just what we are taught." (34:00) "I wanted to plant the seed that we are so much stronger and we are capable of so much more than we give ourselves credit for." (51:27) "Women are so powerful and strong and can continue to build strength late into life. And it is not only fun and cute to do that, it's important for our health." (55:03) Resources Mentioned In This Show Order The Core 4 Book Here HTK 165: Craig Zielinski HTK 035: Craig Zielinski Steph Gaudreau Events Nutritional Therapy Association 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!

Injured and faced with taking time off the gym? Have a surgery coming up and you're required to step away from your usual movement routine? Not gonna lie: it can be a massive mindfuck. Thoughts about losing all your gains and having to start from scratch are common. The desire to rush back into it before you're ready, real. And what are you supposed to do with all this extra free time? If you're like many people who have gone through this – including me! Hey! Hi! – it's enough to make you feel crazy. Okay...deep breath. This is (probably) not the end of everything. In this episode, I'm walking you through some shifts that are essential and will be very helpful if the unfortunate injury or surgery strikes. Learn how to flip the loss of time in the gym to something useful and how to keep it all in perspective. In this episode I covered: Why time in the gym or participating in fitness is building up your savings account for injury or illness Why you need a plan B for stress relief How to maintain perspective about time off the gym What to fill your extra time with Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA's September class. You can learn more and save your seat by going to: www.nutritionaltherapy.com (and don't forget to mention my name on your application!) You can also try out their free 7-day course, Nutritional Therapy 101 by going to: https://nutritionaltherapy.com/nutritional-therapy-101/ Remember to find the show notes and other episodes on StephGaudreau.com Pre-order bonuses for The Core 4 are now available for you! Get all the freebies now because they disappear on July 30. Claim the bonuses here. Thank you so much for all your support! Resources from this episode: Get all the pre-order bonuses for The Core 4 How to Set Goals for Better Results – Ep 222 Harder to Kill Club Follow Steph on: Instagram| Facebook | Pinterest | YouTube | Twitter I'd really love it if you would take 10 seconds and subscribe to the podcast!

As adults, we often pick and nag at the things we don't like about our bodies. This can translate into your child's vocabulary of how they talk about their own body and can create issues around food and body confidence. Tools To Battle Body Negativity After early traumatic messages and social media sent Dana Suchow into an unhealthy lifestyle filled with eating disorders and unhealthy habits, Dana decided to make a difference in prevention to make sure no child felt the same way that she did. Now she helps teachers, parents, and caregivers raise body confident teens and kids while also examining their own internal dialogues. Dana is all about creating an environment where kids learn to take care of their bodies and feel safe and accepted regardless of what they look like. Today she is here to answer questions that came directly from you, the audience, so that you can learn how to raise kids that love their bodies. Learn everything from the importance of letting children speak, to how to set boundaries in a body-shaming home, why you should be diversifying your social media and essential tools to help you raise kids that are ultimately confident in their bodies no matter what. Do you know a parent, teacher or caregiver that could use this information to create a body-positive environment? Tag them in the comments on the episode page and let us know what you loved most about this episode while you're at it. On Today's Episode Tools to equip kids against body negativity when they are outside the home Setting rules around the language about the body used around your child How to help and encourage kids who are overweight without nagging Ways that you can prevent eating disorders in kids through self-love Addressing toxic masculinity and how to approach this conversation with boys Quotes "Really what we need to be doing is letting kids know that we will love them no matter what their bodies look like. Asking them 'where did you hear that, where did you learn that it is wrong to be plus-sized or it is wrong to have fat on your body?' Because there is nothing wrong with it." (24:36) "Kids are like sponges, and they pick up how we talk about our own bodies. They pick up what we say, but they also pick up what we don't say." (32:58) "When you love something you do what's best for it. And if we can teach kids to love these incredible natural machines that we were given, they will make better choices in their lives, they will take better care of themselves, and they will be more outgoing and confident in their lives." (36:17) "Shame doesn't work, so shaming a child because they are 'overweight' isn't going to work. The only thing that will work for your child to be at a weight that is healthy for them, which may not be thin, is love." (44:14) Resources Mentioned In This Show Dana Suchow Website View Dana's Body Image Resources Here Follow Dana on Facebook | Instagram | Twitter Nutritional Therapy Association Website Order The Core 4 Book Here 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!

If you're thinking about nutrition or fitness (or both), it's usually a given that you're thinking about goals. You've probably heard that you won't achieve anything without having goals, so you make up something vague like and plow forward. Inevitably, you get frustrated by not reaching the goal fast enough and quit. Sound familiar? If so, this chat is for you. In this episode, I'm digging into the very important differences between outcome-oriented and process-oriented goals. You'll learn why you might want to cast a vision instead of get fixated on an outcome, and why staying committed to the process – while remaining fluid and flexible – is key. Also, you'll learn the surprising and powerful way to approach mistakes and failure that will keep you moving forward. In this episode I covered: Why outcome goals set you up for frustration The importance of vision and feeling How to leverage process goals to get better results Why process goals often require a perspective shift How to make SMART goals better Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA's September class. You can learn more and save your seat by going to: www.nutritionaltherapy.com (and don't forget to mention my name on your application!) You can also try out their free 7-day course, Nutritional Therapy 101 by going to: https://nutritionaltherapy.com/nutritional-therapy-101/ Remember to find the show notes and other episodes on StephGaudreau.com Pre-order bonuses for The Core 4 are now available for you! Get all the freebies now because they disappear on July 30. Claim the bonuses here. Thank you so much for all your support! Resources from this episode: Get all the pre-order bonuses for The Core 4 Harder to Kill Club Follow Steph on: Instagram| Facebook | Pinterest | YouTube | Twitter I'd really love it if you would take 10 seconds and subscribe to the podcast!

After striving to become perfect, Pat Flynn realized that it is okay to be average. More than that, he realized the potential of becoming good to great, or at least fairly competent, at many different things could have a positive effect on your life. With his new book, How to be Better at Almost Everything, Pat is taking his principles of Generalism to the masses and is here today to help you apply it to everything in your life to become a more robust human being. Becoming Better Through Generalism If you struggle with the idea of not being the best at something, it could be causing major harm to your health and mindset. Pat believes that being a specialist can be a big mistake for most people, and urges us 'normal' humans to accept generalism and all the power that comes with it. Pat is an open book and a wealth of knowledge who shares his struggle with anxiety, bullying, and more on this episode. Find out how a background in writing gave him a leg up in the fitness world, why you should be focusing on becoming a short term specialist, and how to become better at multiple areas of your life without feeling too much pressure. A generalist mentality can help you improve your everyday life, find more fulfillment in the things you enjoy, and stop the negative self-talk. Your value as a human being is based off who you are, not what you can accomplish, and Pat is here to help you realize that. Are you ready to stop obsessing over things that really don't matter and embrace generalism into your life? Share what you learned from Pat in the comments on the episode page. On Today's Episode What three basic life skills you should start working on building today How to stack your skills and find value in who you are not what you do The realities of entrepreneurship and facing your fears in the name of freedom Why you should ditch perfectionism to find more progress and liberation How to form a new relationship with anxiety and philosophically rebrand your life Quotes "In life for most people most of the time, you are probably going to have more competitive and creative advantages getting good to great, or at least fairly competent, at a wide variety of skills rather than trying to be the best in the world at any one." (14:30) "When I finally started to actually find success in areas, it wasn't because I was trying to be the best at any one thing. But good to great, or fairly competent, at a lot of different things." (34:18) "Some people are just better than me. That took me a long time to be able to admit." (39:09) "Humility is an amazing and wonderful thing. Being able to admit you know what, I am not the best at something. And that is okay, and I am still infinitely value and infinitely worth having in existence regardless of any of that." (40:27) "The day of reckoning is going to come. Be it age or injury or whatever, there is going to be a day when you lose that capacity. So you can either decide to take a deep existential look at that now, and work through that now, which I think can be extremely liberating and freeing." (49:51) Resources Mentioned In This Show How to Be Better at Almost Everything by Pat Flynn Chronicles of Strength Website The Pat Flynn Show 101 Kettlebell Workouts Free PDF HTK 082: Pat Flynn Nutritional Therapy Association Website Order The Core 4 Here 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!