Be Well Cartel: the wellness girl gang podcast

Body Positivity

Another special episode because Holly and Gillian were actually in the *very same room* for this one! Enjoy the magical single-microphone vibes as we dive in on a topic that comes up very frequently on social media these days: body positivity.

We cover:

> What is body positivity?

> Where did body positivity originate?

> What are some of the negative aspects of body positivity?

> What do we like about body positivity?

> Actionable tips for introducing body positivity

We mentioned:

The John Berardi Show - ’The Problem with Weight Loss':

https://podcasts.apple.com/gb/podcast/the-dr-john-berardi-show/id1553695927?i=1000513816341

In this episode, you’ll learn about acceptance, how it applies to your body, and some actionable tips to start practicing acceptance in your day to day life.

We also discuss some misconceptions about what acceptance looks like, and why accepting yourself, a situation, or your body doesn’t mean giving up… it means letting go of the struggle.

In this episode we cover:

As always, if you’re enjoying the podcast, please go ahead and share your favourite episode, and don’t forget to leave us a rating and/or review wherever you’re listening!

You can find us on Instagram @bewellcartel, and we LOVE your feedback. You can also submit questions to us via Instagram DM for us to answer on a future episode of the podcast.

Mentioned in this episode:

My therapist ghosted me podcast

Feelings wheel: https://www.davidhodder.com/emotion-and-feeling-wheel/

Self compassion episode: https://open.spotify.com/episode/7ohzvlvGrkDqkTCIP2rJmD?si=zLkaoDsJSjO4HH2xKq7IDQ

The Body Image workbook: https://www.amazon.co.uk/Body-Image-Workbook-Eight-Step-Learning/dp/1572245468

A super special, very different episode today!

Our dearest Olivia has been out for a few months with the biggest life change - a beautiful baby!

Between the new baby, Holly moving to the West coast so that we now have 3 crazy time zones to coordinate (we recorded this podcast at 5am, 2pm, and 9pm for each of us!), and the world continuing to change so quickly on a monthly basis in the aftermath of 2020 - we have a WHOLE LOT to catch up on.

So that’s what this episode is - the 3 founders of the Be Well Cartel, sharing our experiences of the last few months and just catching up on each others’ lives.

Please enjoy, and we look forward to bringing you more stellar BWC content over the rest of this year!

In this episode we get into some really juicy questions from our clients:

If you're enjoying the Q+A episodes, submit your own question for us to answer on an upcoming podcast! Send your questions to @bewellcartel on Instagram.

As always, if you’re enjoying the podcast, please go ahead and share your favourite episode, and don’t forget to leave us a rating and/or review wherever you’re listening!

Mentioned in this episode:

Dr. Alia Crum on the Huberman Lab podcast: https://open.spotify.com/episode/3ELdxrMTQum8E4ulpMSb2J?si=Wq97kBNTRgWJtxl1GuKfXQ

We had Marissa Estep on the podcast this week and had an awesome conversation about the psychological side of performance. 

Here's what we dive into:

> How Marissa got into sport psychology

> How she talks about mental toughness with her clients

> Self compassion and why it seems to be treated as the opposite to mental toughness in fitness

> Building self confidence as the key to improving self talk

> Balancing the masculine and feminine sides of mental toughness

> What people get wrong about ‘working on mindset’

Find Marissa on the interwebs:

Instagram: @marissa_estep_

Website: marissaestepperformancecoaching.com

In this episode, we talk about travel nutrition and what it can look like to be intentional with your nutrition while outside your normal life circumstances.

Inevitably, your eating habits WILL be a bit different while travelling… The question is.. what do YOU want that to look like?

If you’re very all-or-nothing in your approach to nutrition, finding the middle ground in your eating habits on vacation might feel strange at first. In this episode, you’ll learn how to set yourself up for what feels right FOR YOU in your eating habits before travel, on your trip, and when you get back.

In this episode, you’ll learn:

As always, if you’re enjoying the podcast, please go ahead and share your favourite episode, and don’t forget to leave us a rating and/or review wherever you’re listening!

You can find us on Instagram @bewellcartel, and we LOVE your feedback. You can also submit questions to us via Instagram DM for us to answer on a future episode of the podcast.

Mentioned in this episode:

Nutritional periodization: https://open.spotify.com/episode/5P32eYLi76aFrYIajpBGYp?si=6f41f21025bf46e2

Mindful eating cheat sheet: https://bitesize.ck.page/cheatsheet

Mindful eating in social settings: https://open.spotify.com/episode/1tfXo3p60If6PPyZHQwDcV?si=898335be451f403d

This week, we’re talking TIME MANAGEMENT!

This topic is something that is at the heart of habit change - if we want to create new habits or break old ones, we need to change how we’re using our time in order to allow that to happen.

So how can we do this?

Like most things, it’s going to take a few steps, some time, and lots of patience and curiosity with yourself.

We’ll take you through 7 steps to managing your time better:

(Step 0: Core values!)

Step 1: Goal setting - what am I trying to achieve?

Step 2: Time audit - track your time

Step 3: Group regular tasks into categories

Step 4: Work out where you are spending more time than you want, and where you might be able to create time. Assign time chunks for your goal outcome.

Step 5: Input this into a calendar

a) Create a weekly (or biweekly, or monthly) skeleton plan

b) Adjust to specifics on a daily / weekly basis

Step 6: Trial run your new skeleton! (and track what actually happens)

Step 7: Adjust the plan based on what happened, run it again with adjustments next week!

We hope this is a super actionable podcast for you guys!

If you have extra questions or your own stories on time management that you’d like to share, shoot us a message on Instagram @bewellcartel !

SHOWNOTES:

> Toggl Time Tracker: toggl.com

Why is it that night time just seems to be the most opportune moment to get in a snack? Why is it so much harder to make intentional decisions about what you eat when you’re at the end of the day? And... is nighttime snacking ACTUALLY a problem, or do we just think its a problem?

In this week’s episode you’ll learn how to determine if your nighttime snacking is actually something you want to avoid, and if so, how to work on adjusting that habit to fit your goals and values.

As always, if you’re enjoying the podcast, please go ahead and share your favourite episode, and don’t forget to leave us a rating and/or review wherever you’re listening!

You can find us on Instagram @bewellcartel, and we LOVE your feedback. You can also submit questions to us via Instagram DM for us to answer on a future episode of the podcast.

Mentioned in this episode:

The habit episode: https://open.spotify.com/episode/50IjIVMiLYUQe5OWQQAjdB?si=5f445a4282cd4679

Bite Size Nutrition emotional eating episode: https://open.spotify.com/episode/2SxQUa2hmu3s6SdReQmFjb?si=588ba730da7743cb

Susan David’s emotion list: https://www.instagram.com/p/Cdq-XXIPDPp/?igshid=YmMyMTA2M2Y=

You guys enjoyed our last Q&A Party so much that we’re adding it as a regular feature!

We took 5 questions and tried to answer each one in 5 minutes or less (sometimes we are more successful than others at sticking to our time limit haha).

Here’s what we answered today:

> I know that if I do an easier version of this habit, I will be more successful - but how do I stop it feeling like I’m moving backwards?

> How do I choose healthier pre-packaged or pre-cooked options?

> Why is it so hard for me to recognize that I’m being all or nothing in the moment?

> Why do we compare ourselves to others, and how to stop it?

> How do I stop caring so much about what other people thinking of me?

If you have a question you’d like answered on the next Q&A Party, send it to us on Instagram @bewellcartel, via email at [email protected], or you can send to any of our personal Instagrams too!

@hollypriestland

@bitesizenutri

@oliviaparkcoach

Shownotes:

Gillian’s post on understanding nutrition label basics:

https://www.instagram.com/p/CWnlqUTo7Qb/?igshid=YmMyMTA2M2Y=

Food Science Babe: @foodsciencebabe

Karin Nordin: @karinnordinphd

Gillian’s post on curating your Instagram feed for body image:

https://www.instagram.com/p/CdEFZ5MISDK/?igshid=YmMyMTA2M2Y=

It’s been a while since we’ve had a guest on the podcast, and this week we chatted with Amanda Nighbert about her journey over the last two decades in the industry.

You’ll hear:

As always, if you’re loving the podcast, make sure to leave us a rating on Spotify OR Apple podcasts, and you can share feedback, ask us questions or just say hi over on Instagram @bewellcartel

You can find Amanda or learn more about how she works with clients here:

Instagram

Website

You can also follow Gillian, Holly or Olivia here:

Holly on Instagram

Gillian on Instagram

Olivia on Instagram

Disclaimer: this podcast is not a substitute for medical advice or personal nutrition recommendations. Please consult with your doctor or a nutrition professional before implementing any changes to your diet.

Mentioned in this episode:

Episode 7: Hypothalamic Amenorrhea: https://open.spotify.com/episode/3feHhAOhmVwJUsdl4wyLRN?si=7e227911c3cf4f2d

Sleep part 1: https://open.spotify.com/episode/5iljhjyrxYqWisU6wGFhcE?si=049942500911403e

Sleep part 2: https://open.spotify.com/episode/7yI397IyCHpgGZPq9kufJg?si=12c6f44caf0e47ec