Tip #118 - Hold It

What we eat doesn’t just affect our physical health, it can also affect our mental and emotional health.  Today's episode highlights 5 specific nutrients that can help our body manage stress and boost our mental and emotional health. ____________________________________ If you are currently having trouble coping or struggling with your mental or emotional health it’s important to seek the help of a trusted professional.  Today’s episode is intended to help you identify the connection between nutrition and mental health and is not intended as a treatment or cure.  Services available in Canada - https://www.canada.ca/en/public-health/services/mental-health-services/mental-health-get-help.html  Services available in USA - https://www.nimh.nih.gov/health/find-help Global supports - https://checkpointorg.com/global/ ____________________________________ Other episodes referenced: Tip #14 - Hype Up Your Hydration Tip #91 - Fuel Up On Fats ____________________________________ Find more from Willpower Not Required and Fired Up Fitness: Website: https://firedupfitness.ca/ YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA Instagram: http://instagram.com/firedupfitnesscoaching Facebook: https://www.facebook.com/firedupfitnesscoaching [episode music courtesy of purple-planet.com]

Today's episode is about fascia and myofascial release. Learn how self myofascial release can help reduce pain and improve flexibility & range of motion.  Click here for a few examples of effective self myofascial release exercises. ____________________________________ Find more from Willpower Not Required and Fired Up Fitness: Website: https://firedupfitness.ca/ YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA Instagram: http://instagram.com/firedupfitnesscoaching Facebook: https://www.facebook.com/firedupfitnesscoaching [episode music courtesy of purple-planet.com]

Focusing on optimal wellness is important if we want to live a long, happy and fulfilling life. That’s why in today’s episode I wanted to talk about ways we can integrate wellness into our everyday lives.  It doesn’t need to be complicated or overwhelming. Each small action you take represents a shift in the way you interact with the world as you move through it. Small behaviors each day will contribute to the improvement in our overall health and vitality. ____________________________________ Other episodes referenced: Use Your Breath To Manage Your Stress ____________________________________ Find more from Willpower Not Required and Fired Up Fitness: Website: https://firedupfitness.ca/ YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA Instagram: http://instagram.com/firedupfitnesscoaching Facebook: https://www.facebook.com/firedupfitnesscoaching [episode music courtesy of purple-planet.com]

I’m just too tired to workout. Have you ever said that to yourself? I’m pretty sure each and every one of us would have to say yes (maybe in between a yawn and another sip of coffee). Feeling tired or downright exhausted is one of the most common barriers to physical activity. If you can barely pull yourself out of bed, how are you supposed to drag yourself through a workout? Listen to today's episode to find out! ____________________________________ Find more from Willpower Not Required and Fired Up Fitness: Website: https://firedupfitness.ca/ YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA Instagram: http://instagram.com/firedupfitnesscoaching Facebook: https://www.facebook.com/firedupfitnesscoaching [episode music courtesy of purple-planet.com]

While they may be infamous for their gassy impact on your digestive system, there are plenty of benefits of beans that make it worth including them as a regular part of your diet. That’s why today’s episode is all about beans, what they are, how they benefit your health and easy ways to include them in your weekly meal plan. Oh and a few tips to reduce that gassy impact. ____________________________________ Other episodes referenced: Tip #32 - Fill Up On Fiber Tip #44 - Pump Up Your Protein ____________________________________ Find more from Willpower Not Required and Fired Up Fitness: Website: https://firedupfitness.ca/ YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA Instagram: http://instagram.com/firedupfitnesscoaching Facebook: https://www.facebook.com/firedupfitnesscoaching [episode music courtesy of purple-planet.com]

Have you ever walked into a crowded unfamiliar room and felt like all eyes were on you? Or felt like that zit on your forehead or stain on your shirt is drawing everyone's attention? It’s a feeling we have all had at some point in our lives. Why do we feel this way?  Why do we sometimes overestimate how likely other people are to notice negative things about us? Well we can thank a cognitive bias called the Spotlight Effect for this one! This effect can strongly influence our thinking in so many situations, so it’s important to understand it, especially when it comes to making ourselves feel less self-conscious and more confident. That’s why it’s the topic of today’s podcast. Why it happens, and how can we reduce the degree to which it influences us so we can get on with doing the things we want to do to improve our health and wellness. ____________________________________ If you are finding it difficult to manage your mental or emotional health, it’s so important to seek help.  Follow the links below to access support.  You are never alone and even if it doesn’t feel like it right now….things will get better...there is always a light at the end of the tunnel when you keep moving forward. Click here for services available in Canada Click here for services available in USA Click here for global supports ____________________________________ Find more from Willpower Not Required and Fired Up Fitness: Website: https://firedupfitness.ca/ YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA Instagram: http://instagram.com/firedupfitnesscoaching Facebook: https://www.facebook.com/firedupfitnesscoaching [episode music courtesy of purple-planet.com]

How often do you move sideways in your daily life?  Probably not very often. Most of our movement is forwards because we tend to lead with our eyes. Today’s episode is all about lateral movements/exercises, their benefits and how to incorporate them into your regular routine. ____________________________________ Other episodes referenced: Episode 102 - Remember Your Sixth Sense ____________________________________ Find more from Willpower Not Required and Fired Up Fitness: Website: https://firedupfitness.ca/ YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA Instagram: http://instagram.com/firedupfitnesscoaching Facebook: https://www.facebook.com/firedupfitnesscoaching [episode music courtesy of purple-planet.com]

If you are looking for a quick and healthy weekday meal (and who isn’t really) then you will want to master the one pan meal. What is the one pan meal you ask? Listen to today's episode and find out. Click here to check out the recipe for one of my fav one plan meals - Sheet Pan Greek Chicken ____________________________________ Find more from Willpower Not Required and Fired Up Fitness: Website: https://firedupfitness.ca/ YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA Instagram: http://instagram.com/firedupfitnesscoaching Facebook: https://www.facebook.com/firedupfitnesscoaching [episode music courtesy of purple-planet.com]

I’ve talked a lot on this podcast about consistency over perfection. Today I wanted to delve a little deeper into that concept; specifically the power of consistency when it comes to achieving your goals and maintaining that success long term. More importantly I want to give you a few tips on HOW to be consistent. ____________________________________ Find more from Willpower Not Required and Fired Up Fitness: Website: https://firedupfitness.ca/ YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA Instagram: http://instagram.com/firedupfitnesscoaching Facebook: https://www.facebook.com/firedupfitnesscoaching [episode music courtesy of purple-planet.com]

There are many key benefits to including isometric exercises into your fitness routine. What are isometric exercises and what are those benefits?  Listen to today's episode to find out so you can reap the rewards of holding still. Click here for pictures and descriptions of the exercises discussed. ____________________________________ Find more from Willpower Not Required and Fired Up Fitness: Website: https://firedupfitness.ca/ YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA Instagram: http://instagram.com/firedupfitnesscoaching Facebook: https://www.facebook.com/firedupfitnesscoaching [episode music courtesy of purple-planet.com]