Fuel Your Strength

In theory, you'll spend about 1/3 of your life asleep. It's how humans recharge physically and psychologically. Yet in busy, modern life, sleep is often treated like a negotiable, something put last on the agenda, and as having less value than exercise when it comes to improving how you feel. Tricky indeed and full of nuance. In this episode, I'm diving into sleep a bit more from the "here's what you can implement in your life right now to feel better soon" perspective. I've divided these 13 tips up into lower barrier-to-entry and higher barrier-to-entry categories based on time, cost, and behavior change buy-in. (Note: My categories are pretty subjective.) My hope is that you find something you can implement very soon! In this episode I covered: Why sleep and rest matter Why trading sleep for workouts is a losing proposition What is the hierarchy between sleep, nutrition, and exercise? Considerations for lifestyle and non-negotiables 13 tips for better sleep based on lower and higher barriers to entry 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 Recharge Your Energy TrueDark glasses Magnesium article 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 working herself to the bone in the fitness space, Jill Coleman started creating content for the internet in 2010. Since then her online persona has exploded and she is one of the leaders creating fitness programs and health information for people through her website. Now Jill works to empower clients as well as health and fitness entrepreneurs to lead with purpose and find positivity in the food and exercise space. Creating Continuity & Confidence A big believer in overwhelming yourself at the start in order to gain experience and confidence, Jill is here to help you take the steps necessary to get your business dream off the ground. Learn why you need to earn the right to say no, how to distinguish what is okay to share with your followers and what to keep private, and ways to work together with your coach to create continuity and confidence. If you are an aspiring entrepreneur, are feeling alone in your business or just looking for a fresh perspective when it comes to training, this is the episode for you. Jill is an inspiring role model who leads by example and believes in transparency and honesty in order to move your goals forward. What baby steps are you taking to gain experience and confidence in your fitness and business goals? Share where you are at in the comments on the episode page. On Today's Episode Low stake ways to earn your confidence and business mentality through experience Exploring how things have changed in the online space over the last decade The importance of having a coach to keep you accountable and informed How to embrace overwhelm and find value in your own demand Why podcasting is the new blogging and how to create an online persona Quotes "Do something that is going to move you. To me, the solution in those situations is just to make more decisions." (14:16) "I am actually a huge fan of completely overwhelming yourself. I am to the point of like, say yes to everything until you have earned the right to say no." (22:44) "At heart, I am a teacher. So if there is something I don't feel like I understand 100% the nuances of, or I am not the person that should be talking about it, then I am probably not going to talk about it." (39:12) "I think the value of having any coach in your life is to tell you what is important and tell you what is not important. I think that is extremely critical to your process." (42:55) Resources Mentioned In This Show Follow Jill on Instagram | Facebook | Twitter | Pinterest | YouTube JillFit Website The Best Life Podcast Elite Mastermind Fitness Business Accelerator Program 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!

Community. Connection. Me to we. Taking time to center ourselves. I just got back from a beautiful long weekend at mindbodygreen's revitalize weekend in the Arizona desert where I learned from teachers, speakers, and healers committed to conscious connection and leadership. I consider myself quite lucky to have had this experience, and it comes at a time in my business and life when I feel very much on the cusp of shifting and change. In this episode, I'm filling you in on why you need to grab the book bonuses now (hint: on July 30 they disappear, so pre-order now), and I'm recapping my trip to St. Louis to record The Model Health Show with my friend Shawn Stevenson. Then, I'm sharing my experiences and most important take-aways from my weekend at the revitalize retreat. In this episode I covered: Why you've got to grab the bonuses for The Core 4 soon My trip to St. Louis What it was like to attend revitalize 4 important things I took away from my experience at revitalize 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 The Model Health Show Dr. Brighten mindbodygreen Paul Kuhn Deepak Chopra Julie Piatt 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 falling captive to the scale and macro-nutrient counting, Shanique Allen said enough is enough and decided to change her lifestyle for one that was healthy, but not restrictive. Through this change in mindset and nutrition, Shanique has stopped letting food control her and now works with her clients to promote being kind to your body while still fueling yourself with healthy decisions. Live Life Unrestricted Shanique is determined to help you live your life with more ease and enjoyment. She believes that movement should be one of the things that bring you satisfaction and joy and that counting calories or setting limits for yourself is the opposite of achieving total body health and acceptance. Learn from Shanique's story as she reveals what she wishes she knew in hindsight, how being less restrictive can actually lead to greater holistic health benefits, and why we should stop judging those that go against societies version of 'healthy'. There are more aspects to your wellness than just eating clean and exercising, and Shanique is living proof of the importance of making these healthy tools accessible to everyone. By creating a community where people are empowered to take the steps for themselves, you can invest in yourself and foster acceptance from within. Are you ready to change the conversation regarding fitness and find more enjoyment in your daily routine? Share what you loved most about Shanique's story and vision in the comments on the episode page. On Today's Episode How to change your relationship and mindset with the numbers on the scale Changing the way you move to give you more joy and better results Mindset techniques you can use to break up with everything you know about fitness Ways life in Jamacia impacted Shanique's approach to food and body image The importance of acceptance and giving yourself grace when making health improvements Quotes "Having decided to break up with the person that I was, I had to create an identity that I could not 'live with', but who I was, I needed to figure that out, right now… and that's what lead me to where I am today. I am not defined by food, it is no longer something that I worry about, its something that compliments my life." (19:44) "Now when I jump on the scale, and I am no longer tracking, I don't care. And because I decided that food was no longer a determining factor in how I chose to enjoy life." (24:32) "In hindsight, I don't know what the hell I was doing! I'm like 'damn Shanique you could have saved yourself a lot'. But at the same time, I am kind of glad I went through all that because it brought me here." (34:38) "Given that we are all unique, how can you use what you have to do what you can to get to where you want to go?" (41:07) Resources Mentioned In This Show Shanique Allen Website Apply for #FabFitFormula Coaching Follow Shanique on Instagram | Facebook | Twitter Pre-Order The Core 4 Here The 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!

All-or-nothing thinking is not helpful when it comes to how you approach eating. Talk of "falling off the wagon" is extremely common and serves to keep you stuck in a loop of white-knuckle "compliance" (yuck) followed by periods of fuck-it-all eating, guilt, and shame. If you keep coming back to this way of thinking, start by asking yourself if it's actually helping you find better health and more ease. Probably not. In this episode, I'm talking about why all-or-nothing words and ways of thinking create unhelpful feelings which then lead to behaviors that cause further guilt and shame with food. I'm also sharing five practical steps you can follow for beginning to detangle yourself from the words and metaphors of dieting so you're more empowered from within and less likely to spend all of your time thinking about food. In this episode I covered: The reaction to last week's BMI episode Who I'm not for Why all-or-nothing thinking about food is disempowering 5 steps you can follow to begin breaking the cycle of on the wagon, off the wagon thinking 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 before July 30. Just pre-order The Core 4 and 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 6 Reasons BMI is Bullshit – Ep 214 The Scale – Ep 120 Diet Culture – Ep 142 Intuitive Eating 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!

I invite you to welcome back my real life friends Kristin Kaschak and Taylor Gage as we dive into a thought-provoking, curse-filled discussion about everything fitness. Fellow business owners, Kristin and Taylor are here to share strong opinions about everything from CrossFit to diet and nutrition and the ever ominous scale. Value Sustainable Health If you are looking for an episode that makes you think, provides new perspectives and encouragement that you are not alone in your fitness struggles, these are the girls for you. Everything from the stigma of CrossFit and the fitness realms preference to value output over mechanics, to the importance of separating the ideas of health and aesthetics into two very different categories, and so much more are covered today. Often we are so focused on the achievement of our goal that we forget about the 'why' behind our actions. Kristin and Taylor are here to drop some truth bombs and help you get out of the loop of unfulfillment to find something that really works for your physical and mental health. Kristin and Taylor believe that you should stop putting your performance on a pedestal and find what works for your long term health. Join us as we unweave the internalized messages many approach fitness with to address the language and mindset you use to impact your ability to suit your own health. Are you ready to learn how to stop valuing your performance over sustainable health? Share what steps you are taking to achieve a more holistic approach to wellness in the comments on the episode page! On Today's Episode Identifying your internal feelings to find the type of fitness that works for you How to get over the number on the scale without questioning your self worth Ways to readjust your priorities away from aesthetics and towards feeling good Why you should question everything you believe to find what is true for you Addressing your language and context when it comes to your fitness goals Quotes "When we are prioritizing output, when we feel like you have to be dead on the floor after every single workout and that's the bar for the workout, that's the only place I give a little bit of a side eye and think oh, I feel like we should stop and ask some questions right here." (16:30) "Health is contextual. It is going to change depending on who you are and where you are, it's different for everybody and what that looks like. So if you are just putting a big stamp on something and saying 'this is what health looks like', that I think where the error comes in." (22:28) "Health ultimately is there to support your life, it should not be your life." (37:54) "Until you literally go all the way down, to these foundational elements of what you believe to be true about yourself in the world, you really are going to have a hard time seeing much else change in your life." (56:10) Resources Mentioned In This Show She Thrives Blog The Girl With The Butter Website Follow She Thrives on Instagram She Thrives Radio She Thrives Academy Follow The Girl With The Butter on Instagram Functional Fare Nutrition Website HTK 104: Kristin Kaschak HTK 073: Taylor Gage HTK 014: She Thrives HTK 188: Nutritional Therapy Nutritional Therapy Association Website Nutritional Therapy 101 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!

I've dabbled with this topic before in other podcast episodes about the scale and diet culture, but I haven't taken on BMI as a separate topic until now. A recent routine doctor's appointment had me reeling from an offhand BMI comment. It brought up a lot for me, and had I not been mentally stronger, it could have pushed me back into disordered eating and exercise behaviors. In this episode, I'm relaying my story and tearing into six reasons why BMI is bullshit. There's a lot of nuance here, and my experiences as a person in a smaller body are nothing like what someone else in a larger body may experience. It's my hope that you'll walk away from this episode with some things to think about and start conversations of your own with the people you care about. In this episode I covered: My recent BMI story What I said when told my BMI was too high 6 reasons BMI is total bullshit Why intuitive eating is important to move past diet mentality and diet culture Remember to find the show notes and other episodes on StephGaudreau.com Pre-order bonuses for The Core 4 are now available and free for you! Get all the freebies before July 30. Just pre-order The Core 4 and 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 The Scale – Ep 120 Diet Culture – Ep 142 Intuitive Eating 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!

Instead of focusing on the latest diet or exercise fad, Laura Schoenfeld wants you to figure out what works best for your body. A registered dietitian and placeholder of the most downloaded Harder To Kill episode to date, Laura is back for round two to take her nutrition expertise in a new and exciting direction. Food, Fitness, & Faith Believe it or not, but being malnourished in the fitness space is a very common problem, and Laura is working to fix that by spreading information and knowledge. You don't have to break up with sugar to be healthy, all it takes is understanding your cravings and balancing your micronutrients, macronutrients, and calories. Learn how to stop the binge behavior that has been ingrained into your bodies functioning, understand what your body needs both physically and spiritually to achieve optimal health, start looking at your health decisions as part of your belief system, and so much more. Sugar is not the enemy, negative self-talk and self-criticism are. Laura believes in creating a positive self-image that is not based on performance but instead based on your own sense of purpose. We all want to create a meaningful life that we look back on with fond memories, and being focused or distracted by your body image is not the way to achieve that When you have a sense of purpose, you can increase your physiological resiliency and in turn create healthy habits that are as easy as autopilot. It is time to start looking at your health decisions and understanding how it relates to your belief system in order to find the most minimal way to keep your body on track. Are you ready to stop focusing so heavily on diet and nutrition and start feeding yourself spiritually? Share what you loved most about Laura's perspective in the comments on the episode page. On Today's Episode Understanding why you may be craving sugar and how to reduce the cravings How over exercising could be holding you back from experiencing your best health The three categories you should be using to evaluate your malnourishment Using your faith to release your anxiety over food, fitness and body image Recognizing yourself as valuable regardless of your performance or diet Quotes "Just because you are eating good quality real food, vegetables, proteins, healthy fats, all that stuff, that doesn't mean you are getting enough calories or macronutrients to meet your bodies needs." (25:31) "There is research showing that the restriction of foods can actually trigger cravings and then bingeing on those foods later. That's not just an anecdotal thing, it is found in the research." (40:52) "If we can switch that mindset of the typical belief that the more you do the better your results will be, I really like to switch that and say 'what is the least I can do to get the results that I want to get', and after that, it's more just like bonus points if I feel like doing more." (50:38) "Make sure that you aren't spending all of your time focused so heavily on nutrition and fitness and all that stuff. Honestly, I feel that should be a tool to help you pursue your purpose, not the purpose of your life to focus on that stuff so heavily." (1:06:38) Resources Mentioned In This Show Get the Free 3-Part Video Training Series Here Download the Faith-Based Fed and Fearless Guide Here Fed and Fearless Website Laura Schoenfeld Website Follow Laura on Facebook | Instagram | Twitter | Pinterest Join the Fed and Fearless Society Here The Ancestral RDs Podcast HTK 105: Laura Schoenfeld Pre-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!

Whatever you call it, exercise/fitness/movement has so many proven benefits for your body and mind that it can be hard to accept that sometimes, more is definitely not more. If you're like many people I work with, you're afraid that taking it down a notch means you're lazy, you're a failure, and you'll automatically gain 20 pounds. And that's total BS you've been lead to believe. In this episode, I'm sharing three important ways to adjust your fitness routine when life shovels a big heap of stress your way. Making adjustments to these three factors can have a huge impact on how you feel, how you perform, and how you're able to recover. Remember, more is not always more! It's time to start listening more to what your body is asking for...and what it's not. In this episode I covered: Why I'm personally taking it down a notch right now Objective & subjective ways to listen to your body re: exercise 3 ways to adjust your fitness plan when life turns up the heat Real talk about what's not going to happen to your body when you rest Remember to find the show notes and other episodes on StephGaudreau.com Pre-order bonuses for The Core 4 are now available and free for you! Get all the freebies before July 30. Just pre-order The Core 4 and 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!

At 40 years of age, Jennifer Schreckengost left behind her stable career, health insurance and the guarantee of many things to start living a life that she loved instead. Jennifer started a food blog, Wanderlust and Wellness, focused around promoting nut-free and paleo options, eventually switching to a more well-rounded version of nut-free, dairy-free and gluten-free. Since taking the leap Jennifer has successfully turned her brand into a full-time business and has never looked back. Health + Freedom Today Jennifer is passionate about helping other women realize that they too can take whatever steps necessary to change your life into something you love at any age. On this episode, Jennifer explores precise tools you can use to hit the reset button on your life at any stage, ways to get out of your own way, and tips for business and life to accomplish whatever you want to do. By creating a community where women feel safe to explore the visions of the life that they have always dreamed of while promoting healthy and positive ideas, Jennifer is spreading the mantra of 'eat well, live well and explore often'. Are you ready to solidify your 'why', take the leap to business ownership or just learn the steps necessary to start living a life you love? Share what your biggest takeaway from Jennifer's wisdom was in the comments on the episode page. On Today's Episode Getting over imposter syndrome around stepping out on your own Resources for those that live a nut-free, gluten-free or dairy-free lifestyle How to find your happy center in the current vortex of diet trends Letting go of the anxiety around the rules of what you are eating Ways Jennifer is creating a model for women at any age accomplish their goals Quotes "Patience and persistence and consistency, those are three words I have written on my board because that is probably the biggest lesson I have learned is it's not going to happen overnight, it's a slow gain." (16:17) "My goal was always to be able to do my blog full time and leave that full-time job, and my deep down vision, my 'why', was to create a life that I love, to live my best life, as cliche as that sounds, and to help other people see that they could do that too." (18:10) "To me, that sacrifice was worth it because I knew that in order for me to take that final leap into creating that life, that vision that I had, I needed to make that big jump and sacrifice and so that's what I did." (32:58) "What I want to show women is that you can make that transition, you can make that career change, you can make that lifestyle change. Whatever it is, at any age, even if it's at 40 because that's exactly what I did." (39:10) Resources Mentioned In This Show Wanderlust and Wellness Website Follow Wanderlust and Wellness on Facebook | Instagram | Pinterest The Wanderlust and Wellness Podcast by Jennifer Schreckengost Wanderlust Cooking Club HTK 205: Veronica Valli Pre-Order The Core 4 The 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!