36 - BREATHE BETTER, LIVE LONGER with Breath Work Expert Niraj Naik

Are you having a hard time replacing old habits with new ones? Do you keep procrastinating getting started or getting something done? Change can be scary ("What if I fail?") and overwhelming (" I don't even know where to start."), but change can also be incredible!   Everyone has something in their lives that they’d like to improve, whether that’s managing stress more effectively, being more organized, eating healthier, feeling more purposeful, or carving out more time to rest. But many struggle to take consistent action to make it happen.  This week’s guest, coach, author, and well-being consultant Linda Bonnar, provides the right tools and techniques to making change more manageable. Her tools help you eliminate the resistance that keeps you from taking action, inspire you to make space, and how to deal with the imposter syndrome. You are in charge of your life, keep showing up for yourself, one day at a time! Timestamps: 2:15 What life events inspired Linda to write her book “Just Three Things.” 3:55 How do we find time for change? 6:19 The awareness of how you spend your time is crucial. 8:30 Creating a conducive space is necessary! Physical and headspace. 9:56 Linda’s advice for cleaning out your mind and dealing with issues. 12:00 De-clutter your life! Audit yourself and your things every so often to see if they still have value to yourself. 13:28 Approaching the fear of change. 15:49 You become the people that you hang out with. 16:20 What is the Imposter Syndrome? Who does it affect? How can we overcome it? 19:00 Labels are for jars. Stop labeling yourself and others. 23:01 Creating big changes by implementing small steps. 25:40 Take the pressure off yourself on your journey. Comparison is the thief of accomplishment. Be flexible with the process. 28:14 How to put an end to procrastination! 31:55 The challenges that Linda is still working on today. Hint: don’t forget to take a vacation. 35:58 Feel free to stay int touch with Linda Bonnar based on the mentioned accounts.  ----------------- Learn More: https://www.curtco.com/lifedonebetter Have questions, feedback, or suggestions for a topic for Jill? You can call her and leave a message at: (323) 522-5006‬ or send her a message on Instagram: https://www.instagram.com/_modelsdoeat Follow us on Twitter: https://www.twitter.com/_lifedonebetter Hosted by: Jill de Jong Produced and edited by: AJ Moseley A CurtCo Media Production https://www.curtco.comSee omnystudio.com/listener for privacy information.

Are your (new year) goals body and health related? Has it been hard to reach your goals in the past? This week’s guest, fitness trainer Emily Eckstein, will help you get focused and explain how you can improve your mindset around losing weight, body shaming, and loving yourself. This is an invitation to go deep within and get vulnerable with yourself, because knowing your WHY will be the driving force of your actions.   When we put in time and energy working towards a goal and we don’t see the desired results quickly, we get discouraged and feel unmotivated. We need to reevaluate our mindset and the way we invest time in ourselves in the long run.   Emily and Jill also talk about other success factors such as: scheduling workouts, setting monthly goals, and choosing exercises you enjoy and make you feel good. We function better when we feel good, so let's keep moving and raising our vibrations! Timestamps: 1:55 Is it worth making excuses? 2:40 Importance of scheduling in what’s important 4:30 Mindset before physical goals 7:55 Top tips making lasting goals! 11:30 Finding your “why” to your goals 12:54 The power of being honest and vulnerable to yourself 13:36 Goals are like a marathon. No need to sprint off the bat 15:15 Emily’s journey into fitness. Healthy? 19:26 Emily’s like changing moment when she was hit by an 18-wheeler 24:22 Mindset tricks to help you start to believe in yourself 27:55 The energy you put out into this world, comes right back ----------------- Learn More: https://www.curtco.com/lifedonebetter Have questions, feedback, or suggestions for a topic for Jill? You can call her and leave a message at: (323) 522-5006‬ or send her a message on Instagram: https://www.instagram.com/_modelsdoeat Follow us on Twitter: https://www.twitter.com/_lifedonebetter Hosted by: Jill de Jong Produced and edited by: AJ Moseley A CurtCo Media Production https://www.curtco.comSee omnystudio.com/listener for privacy information.

Would you benefit from drinking less alcohol? This week’s guest, alcohol-free lifestyle expert Amanda Kuda talks in-depth about drinking and how it affects our mind, body, and life.  We often drink because we want to “be more” and “feel less”. Even though drinking is socially acceptable and seems pretty harmless (when not drinking excessively) alcohol can become a crutch and stunt emotional growth. A no-alcohol challenge like Dry January offers a reprieve - a reset - and a time to reflect on the impact alcohol has on our lives.   Amanda explains that there are two types of people: moderators and abstainers ,and that it helps to know what category you fall into.  Don't worry, this episode is NOT intended to get you to stop drinking alcohol all together, but to provide insight and to inspire you to take a closer look at your drinking habits. Timestamps: 2:10 Amanda’s history with alcohol 7:04 The benefits Amanda has felt living alcohol free 9:45 Great alcohol substitutes 12:16 The two personality archetypes of living life (with alcohol). Which one are you?? 15:20 Why do people drink? Do you really need it? 19:07 How to handle social situations without alcohol (when alcohol is around)? 21:00 Test if you are an empath. Empath’s have a tendency to cover up stimulation with alcohol. 24:00 Dealing with friends not wanting you to quit drinking. Can be very difficult! 30:00 Is the root of drinking just connection seeking behavior? 32:00 Is alcohol stopping you from going in the direction you need? 33:34 What to say (when you aren’t drinking) when someone asks if you’d like a drink. ----------------- Learn More: https://www.curtco.com/lifedonebetter Have questions, feedback, or suggestions for a topic for Jill? You can call her and leave a message at: (323) 522-5006‬ or send her a message on Instagram: https://www.instagram.com/_modelsdoeat Follow us on Twitter: https://www.twitter.com/_lifedonebetter Hosted by: Jill de Jong Produced and edited by: AJ Moseley A CurtCo Media Production https://www.curtco.comSee omnystudio.com/listener for privacy information.

Is life feeling a bit rough? This week's guest, fat loss expert and high-performance coach, Natalie Jill says that every vision starts with a decision and when we focus on our obstacles, we get stuck, but when we focus on our opportunities, we get unstuck. You can become an entirely different person by changing your thoughts, actions, and habits. Life can deal us unforeseen challenges, disappointments, and occasional crushed dreams. But we are resilient and capable of powerful transformations, which all start with a small decision! Natalie also shares the power of creating a vision board, how to kill the FAT (False Assuming Truth,) and the importance of an anti- inflammatory diet. Episode Timestamps:2:04 How did Natalie become a master at shifting her mindset?3:20 What was the spark the changed Natalie’s life?5:50 The power of using a vision board8:27 Natalie journey and diet to becoming a fitness model at 36 10:45 Natalie’s two pieces of advice to her younger self11:30 Advice on pushing out the negative thoughts that control our mindset13:45 Mindset is the most important thing to accomplishing goals15:50 Natalie’s game-changing nutritional advice? Hint: eating anti-inflammatories are key16:50 Having muscle on your body is key to preventing injury as you age19:36 How to lose that stubborn 5-10 lbs21:00 Crowd out the bad stuff with as much good stuff as possible23:10 Natalie shares how she was able to save her marriage by changing her approach and perspective26:50 What are some keys to ‘aging in reverse’?28:15 What foods hurt us the most?29:08 Natalie introduces her exciting new program that is starting in January!See omnystudio.com/listener for privacy information.

Are you having a hard time staying consistent with exercise? This week, massage therapist and yoga instructor Sparrow Heatley shares how she learned new skills, faced her fears, and showed up for herself while training for her first sprint triathlon. Exercise is usually our last priority when we are busy and overwhelmed. But that’s when we need it the most! Exercise reduces stress and increases energy, resulting in a great ripple effect. After a workout you choose to eat healthier, sleep better at night, and experience an uplifted mood. Sometimes exercising to lose a certain amount of weight or to look a certain way is not juicy enough to keep us motivated for long periods of time. In this episode, we uncover how setting a big goal with specific benchmark dates is the key to staying motivated and consistent - even when we are at our busiest or feeling our lousiest. We invite you to say YES to the challenge you’ve had in mind for yourself!  Episode Timestamps: 2:43 How did Sparrow’s first Triathlon change her? 3:54 Calming your anxiety in high pressure races 5:02 Overcoming the feelings of “I can’t do this” 8:17 The unique environment a triathlon community provides 11:25 A victory over a triathlon can empower you throughout other aspects of your life 13:05 Learning the importance of self-care during training 17:39 How has triathlon training affected the rest of Sparrow’s life ----------------- Learn More: https://www.curtco.com/lifedonebetter Have questions, feedback, or suggestions for a topic for Jill? You can call her and leave a message at: (323) 522-5006‬ or send her a message on Instagram: https://www.instagram.com/_modelsdoeat Follow us on Twitter: https://www.twitter.com/_lifedonebetter Hosted by: Jill de Jong Produced and edited by: AJ Moseley A CurtCo Media Production https://www.curtco.comSee omnystudio.com/listener for privacy information.

Do your dreams feel out of reach? Sarah Pendrick, author of the new book Beautifully Brave, and creator of the women’s empowerment and self-development event “GirlTalk Festival” shares how to deal with self-doubt by believing you are worthy of all that you desire! It’s never too late to chase your dreams. Sometimes we just have to get out of our own way! This episode is filled with ways to get inspired to make brave decisions, learn how to deal with self-doubt, and how to have hard, confrontational conversations rooted in love, to get you moving toward your dreams. Feeling jealous? Take a moment to check in with yourself on why you’re feeling that way. Is it something you want? There is a good chance that these emotions arise when you see something you want manifest in your own life. And by recognizing those desires you are one step closer to achieving your biggest ambitions. In life, we don’t regret the things we do, we regret the things we don’t do. And it all starts with the courage to pursue them! Listen this week to learn how to start your journey towards your ultimate desires. Episode Timestamps: 2:03 Making the big move away from home 3:41 Opening doors in a brand new city 5:34 Overcoming self-doubt and negative self-talk 8:11 Tools to start your day off in the right way 10:35 Using “The 5 Love Langauges” on yourself 14:33 Tips on how to deal with hard conversations 19:10 What does women supporting women mean, and how does GirlTalk spearhead it? 21:50 Using jealousy positively for yourself 23:35 Sarah shares the “4 A’s to get out of “comparisonitus”” 27:03 How did Sarah start her business? 30:43 Tips and tricks for generating money for a personal business 32:03 Sarah shares advice on getting her voice heard in such a saturated market 33:38 What would Sarah tell her younger self?  ---- Get Sarah's book: https://amzn.to/3gesbtv And learn more about Sarah on her website: https://girltalknetwork.org/See omnystudio.com/listener for privacy information.

Could you be one question away from going into a new direction to living your best life? This week’s guest Marc Champagne believes that at any point we are only one question away from a different life. Asking yourself constructive and tough questions can provide the clarity and confidence you need to make better choices. If we question what we believe, what we stand for, and who we are, we are constantly working to improve ourselves, resulting in increased happiness. When we stop asking questions we stop learning, and asking questions forces your brain to make new patterns, challenging your old ways of thinking. In this episode Marc shares how to ask the questions that will open your mind for new possibilities, outcomes, and actions. Upgrade your life by asking yourself the right questions and answer with radical honesty.  Episode Timestamps: 1:41 Marc shares about his journey developing a popular self help app 3:42 Marc asks the big question that changes his life forever 5:27 Finding the power to ask questions` to make a big change in your life7:36 Keeping your mind healthy is integral to making big changes in your life9:04 Jill shares the question she was asked that changed the trajectory of her life10:58 The mind needs silence and peace in order to make clear decision making and intentional thought13:00 The importance of journaling and radical honesty 16:04 What are you pretending not to know?19:04 What are you willing to struggle for in life?21:02 Noticing your daily triggers and preparing for them through journaling and mental fitness24:04 What is a ‘Happiness List’ and how to use it29:08 Marc shares his top questions to break the ice and build meaningful conversations with anyone30:16 Great dinner table questions to ask friends or family32:08 A healthy practice to finish off every Friday33:49 What is not worth your time any longer? ----------------- Learn More: https://www.curtco.com/lifedonebetter Have questions, feedback, or suggestions for a topic for Jill? You can call her and leave a message at: (323) 522-5006‬ or send her a message on Instagram: https://www.instagram.com/_modelsdoeat Follow us on Twitter: https://www.twitter.com/_lifedonebetter Hosted by: Jill de Jong Produced and edited by: AJ Moseley A CurtCo Media Production https://www.curtco.comSee omnystudio.com/listener for privacy information.

Alyson acts as a pure conduit and instrument to receive "messages" and in this episode she talks with Jill about our pain body, doing shadow work, and liberating ourselves from shame. We are not here on Earth to suffer, but suffering is often a precursor for a more aligned and purposeful life. Some of the greatest lessons are learned during the toughest of times. What may feel like a burden now may be seen as a blessing down the road. Dive deep within and do the inner work, free yourself from triggers and unhealthy relationships, and trade it in for an uplifting relationship, starting with yourself. Episode Timestamps: 2:22 What is shamanism? 5:30 What is ‘shadow work’ and how can we confront it? 7:55 Dealing with behaviors and patterns that aren’t serving our highest good 9:45 Managing our personal “pain bodies.”  ----------------- Learn More: https://www.curtco.com/lifedonebetter Have questions, feedback, or suggestions for a topic for Jill? You can call her and leave a message at: (323) 522-5006‬ or send her a message on Instagram: https://www.instagram.com/_modelsdoeat Follow us on Twitter: https://www.twitter.com/_lifedonebetter Hosted by: Jill de Jong Produced and edited by: AJ Moseley Sound Engineering by: Steve Riekeberg A CurtCo Media Production https://www.curtco.comSee omnystudio.com/listener for privacy information.

How can we make better decisions for ourselves and for the planet? Author, Podcast host, and co-host of  Down to Earth with Zac Efron, Darin Olien shares how our small contributions can truly make a difference! Darin shares how to vote with every dollar you spend, how to protect yourself from EMF's, and how to make a difference for yourself and the planet with everyday decisions - they may seem small, but they really do add up! We are all aware of increasing climate change, melting ice issues, rising air pollution, toxins in our food, and it can all feel pretty daunting! But what can we do? The decisions we make day-to-day impact the current and future state of the environment. Though you may already take part in recycling, Darin shares a multitude of ways to decrease your environmental impact such as buying local, fresh produce, purchasing from environmentally conscious brands, and so much more! If you're looking to have a healthy Earth, and sustain it for future generations, you're going to love this episode! Episode Timestamps: 1:58 Darin shares why he is now living in a yurt 3:30 Growing your own produce and becoming self sustainable 5:30 Darin shares how he grew up, and how he became focused on health and wellness 7:40 Fulvic and travel minerals, sacred geometry, and the things that have blown Darin’s mind recently 9:22 Sacred meals while traveling 12:00 3 things the average person can do that benefits both them and the planet 20:21 What is the baruka nut, and why should we care? 24:30 All things EMF. What is it? And what can we do to help ourselves? 31:00 Grounding. Placing our feet on raw Mother Nature. Do we even need to worry?  ----------------- Learn More: https://www.curtco.com/lifedonebetter Have questions, feedback, or suggestions for a topic for Jill? You can call her and leave a message at: (323) 522-5006‬ or send her a message on Instagram: https://www.instagram.com/_modelsdoeat Follow us on Twitter: https://www.twitter.com/_lifedonebetter Hosted by: Jill de Jong Produced and edited by: AJ Moseley Sound Engineering by: Steve Riekeberg A CurtCo Media Production https://www.curtco.comSee omnystudio.com/listener for privacy information.

Does lifting weights make you 'bulky'? No! Strength training is the best way to lose weight, gain strength, and grow your confidence! Personal trainer Chelsey Rose is a big proponent of strength training for women and gives tips on how to stay consistent and motivated even when life gets in the way. No time? No problem - even if you are not getting enough sleep, your motivation fades, and you barely have time for a workout, you can still get results. We all know it’s good for us to move our bodies, strengthen it, and to stretch, but most people have a hard time working out consistently. Does this sound familiar: you start out excited and motivated, but as soon as life gets crazy and you're feeling overwhelmed, exercise falls off the priority list. It's all about choosing the right exercise for your goals and being consistent. (A 30 minute workout is 1/48th of your day!) Tune in if you want pro tips to 'finding time', you're looking to lose weight, gain muscle and be done with body shaming, enjoy "treat meals" instead of "cheat meals", and remind yourself that exercise is a privilege and a reward, NOT a punishment. Episode Timestamps: 1:45 How did Chelsey get into strength training and what exactly is it? 4:40 Should you be looking at your weight on the scale? 7:00 How to stay consistent with your workout schedule 11:37 Should women worry about getting “bulky” when strength training? 14:00 Balancing diet with strength training 17:12 Chelsey’s tips on getting quality protein in your diet 19:00 Animal based diets and their role in energy 20:00 The psychology behind the “cheat meal” 22:00 Chelsey shares about her past experience with body shaming 27:00 Is doing Pilates enough? 30:00 Do you not have enough time to exercise? Yes you do! 32:35 Chelsey shares her favorite “At Home” Fitness tools 35:45 Alignment, alignment, alignment. Why should you care? ----------------- Learn More: https://www.curtco.com/lifedonebetter Have questions, feedback, or suggestions for a topic for Jill? You can call her and leave a message at: (323) 522-5006‬ or send her a message on Instagram: https://www.instagram.com/_modelsdoeat Follow us on Twitter: https://www.twitter.com/_lifedonebetter Hosted by: Jill de Jong Produced and edited by: AJ Moseley Sound Engineering by: Steve Riekeberg A CurtCo Media Production https://www.curtco.comSee omnystudio.com/listener for privacy information.