Be Well Cartel: the wellness girl gang podcast

Be Well Cartel: the wellness girl gang podcast

By Be Well CartelHealth & Fitness
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Be Well Cartel: the wellness girl gang podcast episodes

  • Episode 53: How does my menstrual cycle affect training and nutrition?

    It’s Week 2 of our Period Month!

    In Week 1, we took you through an overview of the different stages of the menstrual cycle.

    This week, we are adding some extra layers - namely how to think about training and nutrition, and how these interact with the different stages of our cycle.

    We cover:

    • A brief recap of the stages of the menstrual cycle
    • Why we need to take a personalized approach
    • What considerations might be useful to consider in terms of nutrition and training around the different stages of your menstrual cycle?
    • How do fluctuations of estrogen and progesterons levels affect our day-to-day energy levels?
    • Are there points of your cycle where you are at increased risk of injury?
    • What’s the deal with pre-period cravings and mood fluctuations?

      • As always, if you enjoy this episode, please share with a friend.

      If you have any questions after listening, shoot us a message on Instagram @bewellcartel



      If you want to check out our episode on period cravings, you can find it here (or scroll to Be Well Cartel Episode 17):

      https://open.spotify.com/episode/1bhf5Yjn9PZSlIOnhxr5vg?si=2269bc8f4cf447b6

      43 min
    • Episode 52: What does a ‘healthy’ menstrual cycle look like?

      Its PERIOD MONTH! This episode marks both the first episode of a 4 part series to help you become more of an expert on your own body AND a years’ worth of BWC episodes.

      In this episode, you’ll learn the basic physiology of a healthy menstrual cycle, and start to understand a bit more about the hormonal and physiological changes in each part of a menstrual cycle. We go into the phases of your menstrual cycle, and you’ll finish this episode with a MUCH more clear understanding of what a menstrual cycle entails.

      You’ll also learn about period tracking, how to do it, and why it can be helpful to start period tracking if you are not currently doing it.

      Stay tuned for next week, when we will dig into nutrition and training around your cycle, and how each of the phases might affect your day to day.

      ** disclaimer: nothing you hear in this episode is a replacement for medial advice, and please consult your doctor before making any changes to your normal routine.

      Follow us on Instagram at: https://www.instagram.com/bewellcartel/

      Mentioned in this episode: 

      Clue app: https://helloclue.com/

      Health app: https://www.apple.com/ios/health/

      Oura Ring: https://ouraring.com/

      32 min
    • Episode 51: How do I set and uphold boundaries with myself and others? (REBROADCAST)

      This episode was SO good that it deserved a second chance to shine! This is the #1 most shared episode of the BWC, and even if you've already heard this one, you'll want to go back through and listen again.

      In this episode, originally from January 2021, you'll learn about boundaries, communication and a framework to better understand your core values. 

      You'll hear:

      • our BWC boundaries framework for creating effective, meaningful boundaries
      • how to know if you're lacking boundaries
      • the difference between boundaries and rules
      • effective communication with others around boundaries
      • what to do when someone doesn't respect a boundary

        • ... and SO much more.ç

        As always, we LOVE your feedback, and appreciate so much when you share our podcast with the people you love! Send us a DM on Instagram and let us know how you liked this episode, and if you have any questions you would like us to answer in a future episode of the Be Well Cartel.

        Don’t forget to follow the Be Well Cartel podcast on Instagram (@bewellcartel), and if you’re loving these episodes, leave us a 5 star rating and review on Apple, or a rating on Spotify.

        Mentioned in this podcast: 

        -Brené Brown (the anatomy of trust)- google it!

        -Crucial Conversations by Kerry Patterson

        -Nonviolent Communication by Marshall B. Rosenberg and Deepak Chopra

        -Byron Katie

        1 hr 4 min
      • #50: Five minute lessons to help you coach yourself

        In this episode, you'll learn three different lessons that we use with our clients that you can use with YOURSELF to start changing your mindset and offer yourself a new perspective.

        (ALSO WE MADE IT TO 50 EPISODES HOW COOL IS THAT?)

        You'll hear three separate lessons from Gillian, Holly and Olivia, and while as always you'll find common threads that run through all three lessons, you'll learn a little more about how to... 

        • Notice your thoughts and helping your brain get used to new strategies for change 
        • Challenge food rules and understanding that intention matters
        • Separate expectation from intentions and a new way to look at goals

          • Enjoy these lessons, and keep your ears open for some new, fun things to come from the BWC this year!

          If you haven't already, please take a moment to leave us a review/rating on Spotify or Apple Podcasts- it means the world to us and helps us continue to grow awareness about the podcast.

          If you have a topic or a question that you would like us to discuss on a future podcast, please send us a message on Instagram @bewellcartel OR via email [email protected]

          Enjoy!! 

          21 min
        • Episode 49: Self-criticism is so 2021... Introducing Self Compassion!

          We kick today’s podcast off with a special guest - Gillian’s 95 year-old Grandma stopped by to give us some life advice and it was wonderful!

          We then went off on a little bit of a Keanu Reeves tangent - so if you’re not a Keanu fan, skip ahead to 14 minutes in for the main course of today’s podcast.

          Today’s episode dives in on the subject of self compassion.

          We cover:

          > What is self compassion?

          > What makes up self compassion?

          > How can you start building the skill of self compassion?

          If you’re a perfectionist, overachiever, or just notice that you’re constantly hard on yourself - this episode is for you.


          Resources mentioned: 

          > Kristin Neff exercises: https://self-compassion.org/category/exercises/#exercises

          > Tara Brach 5 minute mindfulness: https://www.tarabrach.com/brief-meditation-5-minute/

          56 min
        • Episode 48 New year new you? How your self talk, identity and limiting beliefs shape who you are

          It's our first episode of 2022!!

          We’ve got a Holly and Gillian episode for you today ( although we missed our dear Olivia!). This episode dives into self limiting beliefs, identity and how your identity influences your ability to pursue and achieve your goals.

          You’ll learn how to identify your self beliefs, where they come from and how they both propel you forward and hold you back, and we present you with a step by step process to start working through limiting beliefs so you can more easily progress towards any goal you set for yourself this year or anytime!

          You will learn SO MUCH about your brain and how you think about any health, fitness or life goals in this episode, and you’ll walk away with a clear framework to start taking charge of your identity and self beliefs.

          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

          Mentioned in this Episode:

          Episode 29 Mindset traps: https://open.spotify.com/episode/04ynQcDFVTjh9j6iTyzhxm?si=80fa2ac4b3fe42d7

          Holly: https://www.instagram.com/hollypriestland/

          Olivia: https://www.instagram.com/oliviaparkcoach/

          Gillian: https://www.instagram.com/bitesizenutri/

          Be Well Cartel: https://www.instagram.com/bewellcartel/

          48 min
        • Episode 47: Our personal end-of-year reflections

          On this week’s episode we get a little personal.

          Join us as Gillian, Holly, and Olivia ask each other 3 questions that we often ask our clients to help reflect on the year gone by and set intentions for the year ahead.

          Here are the questions we dive into today, and we encourage you to spend some time on these for yourself too!

          1. What is your biggest achievement of the year?
          2. How have you developed or grown as a person as the result of your achievement?
          3. What opportunities do you see for growth next year?

            4. Thank you for tuning in to this year of Be Well Cartel, we hope you enjoyed it as much as we did and we can’t wait to share more in 2022!

            34 min
          4. Episode 46: What is 'motivation' and where do I find it?

            This week on the Be Well Cartel we dive into one of the most talked-about topic in the health & fitness industry:

            Motivation.


            We give our take on motivation, and talk about how to harness and use different kinds of motivation in pursuing goals and feeling awesome.


            Today we cover:

            > What IS motivation?

            > Self Determination Theory & The 3 pillars of motivation:

            • Autonomy
            • Competence
            • Relatedness

              • > Extrinsic vs. Intrinsic motivation

              > How to develop and use motivation


              During the podcast, we mentioned a book you might be interested in:

              > Burn: The Misunderstood Science of Metabolism, Herman Pontzer

              Preview here: https://read.amazon.co.uk/kp/embed?asin=B08DQWBCNG&preview=newtab&linkCode=kpe&ref_=cm_sw_r_kb_dp_2XQR86V51WK8SHMBH0NE

              40 min
            • Episode 45: The issue with 'intuitive' eating and 'listening to your body'

              There’s been a shift in the narrative around bodies lately, and like any trend, diet culture has just hopped right on board. You hear more than ever now words like ‘intuitive’ when it comes to nutrition and exercise… and we dig into what it really means in this episode, and how to start working towards that in your own life.

              Now don’t get us wrong… we LOVE seeing a move away from strict diet rules… but simply telling someone to ‘listen to their body’ isn’t as simple as it sounds.

              In this episode, we cover:

              > why listen to your body sounds easier than it really is

              > what we love about listening to your body

              > how you learn to NOT listen to your body from childhood

              > a potential framework for starting to listen to your body

              > potential struggles on the road to becoming more ‘intuitive’

              > the role of self trust in listening to your body

              > how to start identifying what feels right and what doesn’t

              You’ll also learn the first steps towards becoming a better listener when it comes to your own body.

              As always, any questions or feedback, we LOVE hearing from you. Follow us on Instagram @bewellcartel and let us know how you liked this episode. If you want to support the podcast, one of the best ways to do that is to share your favourite episodes with your network, and make sure to tag us!

              35 min
            • Episode 44: How do I actually stop caring so much about what I look like?

              I *know* I’m supposed to care more about what my body does, but I can’t seem to care less about what I look like… so what gives?

              Has the fitness and wellness industry swung the pendulum too far to the other side? We’re so used to focusing on what we LOOK like, but the push in wellness towards focusing on what our bodies can DO might not be the cure-all it’s been presented as.

              In this episode, we discuss body autonomy, how to start shifting the way you view yourself, and why body positivity might not work for you.

              Covered in this episode:

              > the problems with body positivity

              > why we sometimes prefer body neutrality

              > what ‘body functionality’ means and why it’s important

              > the importance of appearance AND body function

              > why ‘loving your body’ is so hard

              > how to create your own definition of what is important to you when it comes to your body

              > what your core values have to do with all this

              > how to start attaching less importance to your appearance

              As always, any feedback, requests for future episodes or favourite dad jokes are all welcome!

              Mentioned in this episode:

              BWC Mindset traps episode: https://open.spotify.com/episode/04ynQcDFVTjh9j6iTyzhxm?si=db87614c52e54a76

              Emotional Agility by Dr. Susan David: https://www.amazon.es/Emotional-Agility-Unstuck-Embrace-Change/dp/1592409490

              Fearing the Black Body by Sabrina Strings: https://www.amazon.es/Fearing-Black-Body-Racial-Origins/dp/1479886750

              Health at Every Size by Linda Bacon: https://lindobacon.com/health-at-every-size-book/

              The Dr. John Berardi Show episodes on weight: https://drjohnberardishow.com/#episode

              The Body Image Workbook by Thomas Cash: https://www.amazon.com/dp/B0066BDRMK/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1

              The Body is not an Apology by Sonya Renee Taylor: https://thebodyisnotanapology.com/

              Steven Hayes (Founder of ACT): https://stevenchayes.com/about/

              (TV Shows)

              Ted Lasso (WATCH IT!)

              The Good Morning Show

              What we do in the shadows

              Fleabag

              I will destroy you

              43 min

            About Be Well Cartel: the wellness girl gang podcast

            From the publisher's feed

            We're Holly, Olivia and Gillian, a trio of coaches coming to you from England, Spain and Korea.