Lifting Women Up

Nicole dives into the transformative world of strength training, moving beyond the conventional goals of aesthetics. Through a thought-provoking discussion sparked by a conversation at a corporate fitness event, she challenges the myths surrounding weight lifting, particularly the fear among women of becoming "bulky." Nicole explores the wide-ranging benefits of strength training, highlighting not only physical improvements like enhanced bone density and joint health but also the boost in mood, confidence, and overall quality of life. Addressing societal stereotypes and cultural biases, Nicole advocates for a redefined perspective on fitness, one that embraces strength training as a versatile and empowering tool tailored to individual lifestyles and aspirations.

In this episode, I'm taking a fresh look at working out. Forget the "no pain, no gain" spiel and the scale. Let's chat about turning exercise into something we actually look forward to, something that feels like a treat, not a chore. I'll share my own journey and debunk some of those myths that make fitness feel like a drag. Ever thought about how your mindset can totally change the game? Or why chilling on the couch might be just as important as hitting the gym for some? It's all about finding what makes your body happy. So, let's dive in and shake up the way we think about staying active.

This week we're diving into the critical, yet often overlooked aspects of heart health, that extend beyond physical activity. We'll explore how our daily habits, routines, and self-talk can significantly impact our cardiovascular well-being, sometimes in ways we don't anticipate. From the detrimental effects of negative self-dialogue and lifestyle choices like alcohol consumption to the influence of our digital environment, we uncover the subtle yet powerful factors shaping our heart health. We also demystify the concept of self-compassion, illustrating how kindness towards oneself, recognizing our shared human experience, and practicing mindfulness can transform our approach to heart health. This episode is an invitation to reassess how we support our hearts through the choices we make every day, offering practical insights for nurturing a truly heart-healthy lifestyle.

In this empowering episode, we are joined by special guest Dawn DiMicco, the author of the inspiring book "Courage Rising." Dawn takes us on a transformative journey through the power of courage and how it can help us navigate the challenges of health and wellness. Our conversation begins with a deep dive into the essence of courage and its role in building confidence. Dawn challenges us with the thought-provoking statement, "Your lack of courage is selfish," urging us to explore the consequences of not embracing courage and succumbing to self-limiting beliefs. Dawn introduces us to her transformative framework called the BRAVE Method, which serves as a roadmap to unlock our inner strength. We explore each step of the method, starting with harnessing the power of our bodies to support our overall well-being. Next, we delve into the significance of cultivating positive routines and habits, including the crucial practice of changing our self-talk and utilizing affirmations to reframe our mindset and focus on the qualities that will propel us forward. Join us for this empowering episode as Dawn DiMicco shares her wisdom and insights, guiding us towards embracing courage and unleashing our inner strength to overcome obstacles in the realm of health and wellness. Get ready to rise above self-limiting beliefs and embark on a transformative journey towards a more fulfilled and courageous life. Dawn DiMicco is the owner and powerhouse behind Epic Redemption Coaching. As a speaker, author, and coach, Dawn ignites minds, drives productivity, and instills unshakeable confidence. Specializing in mindset, productivity, and confidence, she empowers individuals to break free from limitations and live fearlessly and authentically. Connect with Dawn: Facebook - ⁠https://www.facebook.com/dawndimicco⁠ Instagram - ⁠https://www.instagram.com/dawndimicco⁠ LinkedIn - ⁠https://www.linkedin.com/in/dawn-dimicco⁠ Email - [email protected] Website - ⁠https://www.epicredemption.com⁠ Courage Rising - ⁠https://bit.ly/couragerisingbook⁠ The CLEAR Planner - ⁠https://www.theclearplanner.com⁠

I'm joined by Alisha Carlson, a Non-Diet Lifestyle Coach and founder of the Strong[HER] Way. This episode explores the powerful connection between intuitive eating, nourishing our bodies, and cultivating a positive relationship with food. In this episode, we embark on an insightful journey, covering various topics such as: First, we unravel the complex nature of diet culture, examining its impact and influence on our lives. We delve into the misconceptions and harmful effects it has on our relationship with food and our bodies. Next, we explore the concept of food freedom, particularly in the context of weight loss and body composition goals. We emphasize the importance of finding joy, pleasure, and satisfaction in our food choices, highlighting the connection between food enjoyment, mental well-being, and sustainable eating habits. We provide practical tips for fostering a positive and nurturing relationship with food while honoring our intuition. We then tackle the notion of diet mentality, shedding light on its characteristics and how it can hinder our well-being. We discuss common beliefs surrounding food, challenging societal norms and promoting a healthier mindset. As we delve into the art of balancing nutritional needs and food freedom, we address the misconception that intuitive eating disregards nutritional requirements. We offer strategies and insights on how to find harmony between honoring our intuitive cues and considering our nutritional needs. Furthermore, we explore the importance of developing relationships with food and ourselves. We discuss the significance of nurturing a positive connection with food, understanding our body's cues, and cultivating self-compassion. To empower our listeners, we provide guidance on how to read their body's cues and understand the messages it sends. We demystify the concept of bodily cues and offer practical tips for enhancing body awareness. Lastly, we tackle the challenges and obstacles that individuals may face in their journey towards balancing food choices and food freedom. We address external influences, such as diet culture, social pressures, and conflicting nutritional advice, offering strategies to navigate and overcome these hurdles. We provide support and encouragement to listeners who may encounter resistance or skepticism from others regarding intuitive eating. Join us in this episode as we embrace the power of nourishing intuition, finding balance in nutrition, and embracing food freedom for a healthier and happier relationship with ourselves and the food we love. . . . Alisha Carlson is a Non-Diet Lifestyle Coach and founder of The Strong[HER] Way. She works with women using her non diet approach to food, fitness, and life transformation to help her clients create a healthy and balanced lifestyle without dieting, deprivation, or restriction. She teaches women how to radically love themselves, their bodies, and their lives. Web: https://alishacarlson.com/  I​G:https://instagram.com/alishacarlson_ FB:  https://www.facebook.com/thealishacarlson https://thestrongherway.buzzsprout.com

Did you know that 1 in 5 women will be affected by Hashimoto's in their lifetime? This is an autoimmune condition that's on the rise and important to have a basic understanding around it. Even if you don't have a diagnosis of either of these conditions, this will still be full of incredible information for you to soak in. Join my discussion with my good friend Natalie Guevara, a Functional Nutritionist, who works with those who are living with Hashimoto's and PCOS to take charge of their journey and reverse their symptoms without fad diets or extreme supplement protocols. We'll be discussing: - This 1 simple thing that's been helping her clients manage their symptoms. - Understanding your diagnosis - How feeling safe in your body matters and how you can do it - Self-care practices that help for sustainability and the biggest self-care practice no one talks about - What to do about sleep when you don't have much control over it (coming from a mom with a 9-month old currently not sleeping well) Natalie also has a 6-week coaching program beginning on June 5th: The Hashimoto's Lifestyle Roadmap. Get in touch with Natalie below: Facebook Instagram

Do you ever find yourself reaching for that extra slice of pizza or indulging in sugary snacks when you're feeling sleep-deprived? It turns out, there's a strong connection between the quality and quantity of sleep you get and the food choices you make. Everything is connected: sleep, exercise & movement, nutrition, and stress. They all feed into each other. Join me as I discuss: - Taking the first step of gaining awareness around what you're doing now and how to establish your baseline - Viewing this process through a lens of self-compassion - How you can begin doing the right things to build muscle and not waste your effort in the gym - Tips and strategies on how to start sleeping and eating better

Unlock the Secret to Building Muscle-  How Sleep and Nutrition Can Supercharge Your Workouts! March isn't just about spring cleaning, it's also a double-whammy month for health enthusiasts! With National Sleep Awareness Month and National Nutrition Month, there's no better time to learn how these two powerhouse factors can help you achieve your fitness goals. Don't just hit the gym hard and hope for the best. Learn about the crucial recovery process that your body needs after each workout.  Let's start ditching the mindset of "No days off!" we do in fact need days off.

Part 5 and the final part of building consistency in the gym. You should know by now, the big driver of long-term motivation and consistency is competency. Can you do the thing you want to do? More importantly, do you believe you can? In this final part I discuss one of the biggest reasons many people quit: it gets boring. So, what do you do when you get bored? In this episode I discuss: - 3 big skills you will need to learn and practice  - The myth of consistency and how to determine yours - Realistic expectations in each season of your life

Part 4 of building consistency in the gym. You should know by now, the big driver of long-term motivation and consistency is competency. Can you do the thing you want to do? More importantly, do you believe you can? We get past the beginning stages of setting up a successful environment for you to thrive and talk about what happens when you get into the weight room and start doing the damn thing. There can be a lot of strong, uncomfortable feelings walking into a gym and especially the weight room. Just a hint: no matter how much prep work you do beforehand, you may still feel uncomfortable and that's normal! In this episode I discuss: - Eliminate decision fatigue with a plan - Dealing with uncomfortable feelings in the gym - Using awareness to create motivation - Plus a ton more!