Confident Health

We are going to get a little nerdy this week and talk about how the energy exchange within your body works. This is something that will help you gain an understanding of how your body functions in regards to both nutrition and exercise. It will also help you to understand and make more sense out of how and why you gain weight, lose weight, and how it impacts you overall on your entire health journey. 

If you're feeling completely lost on what your energy balance is, how you can better control it, and how to get more out than you’re putting in in a healthy and sustainable way. Find yourself a coach like me, you can click here to book a call if you’d like to work with me and we'll chat about your current situation, come up with actionable steps that you can take, and a plan to follow to get you to that right excess, deficit or balance that you are looking to achieve.

In this episode, I am sharing with you:

• The basics of energy
• Energy balance
• Energy excess
• Energy deficit
• Calories = Energy
• How calories can affect the body differently
• Your metabolic rate/metabolism
• Thermal effect of food
• Stress & sleeps effect on energy
• We can only control so many factors
• Every single person’s body is different
• Listening & paying attention to your body
• Click here to book your free coaching call!

Share with me what tip was the most beneficial to you! 

Send me a DM on Instagram or Facebook!!

You can listen to this podcast on any platform or app you listen to podcasts, just search Confident Health!

Resources:

~Are you tired of not really loving your body and lacking confidence?~

~Ready to finally feel amazing in your own skin again?~

Then check out my program, Confident Health

Apply now! >>> https://www.arrowhealthandfitness.com/

• Email: [email protected]
• Instagram: https://www.instagram.com/arrowhealthandfitness/
• Instagram: https://www.instagram.com/alliewilliamsonfit/
• Facebook: https://www.facebook.com/arrowhealthandfitness
• Website: https://www.arrowhealthandfitness.com/

Creating confidence in ourselves when we are starting something new can be really hard.When we start something new, whether it’s a new workout routine in the gym, starting at a new gym, or a new job, it is easy to get into our own heads and convince yourself about how difficult it’s going to be, or even that maybe you aren’t capable of it or have fear of making a fool of yourself.

In this episode I'm going to be talking about and giving you actionable tips to help you create more confidence in yourself when these situations arise and you’re feeling a bit unsettled or simply put, not confident in yourself. Use these tips I’m sharing here to help you achieve whatever goals you have set for yourself.

I’m here to support you along your journey! If you’re looking to build more confidence in your health, and fitness, or maybe need some guidance in the gym, click here to book your free coaching call with me and we can start building your confidence together.

In this episode, I am sharing with you:

• Learning to create confidence in yourself
• Fake it till you make it
• How to do this & how it ends up building more confidence
• Don’t be afraid of failure
• Building confidence in the gym and with workouts
• Dressing and presenting yourself in a way that makes you FEEL confident
• Trying & learning leads to confidence
• How coaches help build your confidence
• Surrounding yourself with positive & successful people
• Click here to book your free coaching call, let’s get you building that confidence back up!

Share with me what tip was the most beneficial to you! 

Send me a DM on Instagram or Facebook!!

You can listen to this podcast on any platform or app you listen to podcasts, just search Confident Health!

Resources:

~Are you tired of not really loving your body and lacking confidence?~

~Ready to finally feel amazing in your own skin again?~

Then check out my program, Confident Health

Apply now! >>> https://www.arrowhealthandfitness.com/

• Email: [email protected]
• Instagram: https://www.instagram.com/arrowhealthandfitness/
• Instagram: https://www.instagram.com/alliewilliamsonfit/
• Facebook: https://www.facebook.com/arrowhealthandfitness
• Website: https://www.arrowhealthandfitness.com/

Are you struggling to find the time to take care of yourself and your health? 

Time constraints keep us from doing so many different things whether it’s health and fitness related, or any other goal you may have that you keep putting off because you feel like there’s just not enough time.

No matter what your goal is, I believe it’s possible to achieve anything you want, and there are ways to shift things to open up more time. Even though everyone's situation and time are definitely not equal as some in this space believe.

Come listen in as I share some tips and things you can do to evaluate and make the time and space for the things you WANT to be a part of your life.

 - Click here to book your free coaching call - 

In this episode, I am sharing with you:

• Excuses that keep us stuck
• Why it is very clear we do not all have the same 24 hours in a day
• Scarcity mindset and hurdles that keep us from pursuing what we desire
• Evaluations 
• Stacking healthy habits
• Do an audit of your time
• Make cuts & implement things you desire
• Give yourself grace throughout the process.
• Click here to book your free coaching call, together we can make the most of the time you have available.

Share with me what tip was the most beneficial to you! 

Send me a DM on Instagram or Facebook!!

You can listen to this podcast on any platform or app you listen to podcasts, just search Confident Health!

Resources:

~Are you tired of not really loving your body and lacking confidence?~

~Ready to finally feel amazing in your own skin again?~

Then check out my program, Confident Health

Apply now! >>> https://www.arrowhealthandfitness.com/

• Email: [email protected]
• Instagram: https://www.instagram.com/arrowhealthandfitness/
• Instagram: https://www.instagram.com/alliewilliamsonfit/
• Facebook: https://www.facebook.com/arrowhealthandfitness
• Website: https://www.arrowhealthandfitness.com/

Are you ready to boost your metabolism today? As we are coming up on summer here within the next couple of months, many of us begin to switch our focus to shredding that body fat, and making big cuts to get ready for swimsuits and shorts season. This tends to involve some major diets, workouts, and trying to find ways to burn that fat and boost your metabolism since we all know that those things impact and affect the way our bodies look & feel.

Today I’m going to share with you 5 simple tips that you can implement today to start boosting your metabolism without all of the stress and anxiety around finding a complicated meal plan or workout regimen. These are great ways to get started right away that don’t feel overwhelming.

Ready to really kick start your health journey before summer?  Click here to book your free coaching call, and we can get a customized plan that will have you feeling & looking great in no time!

In this episode, I am sharing with you:

• Summer is quickly approaching, are you feeling ready?
• Simple ways to boost your metabolism today
• Protein, protein, protein
• Why it's so important, and how eating more can help!
• DRINK MORE WATER
• How drinking cold water makes a difference
• Do you lift heavy? If not, here’s why you should!
• Are you getting enough sleep?
• Why sleep is vital to your overall health
• Spend a lot of time sitting at the office or on your commute to work? Listen in for this great tip to help make a big difference!
• Find simple ways to make a difference in your health to avoid overwhelm
• It’s okay to start small & build from there 
• Ready for your ​​customized plan to help you ensure that you're eating enough protein, getting enough water, doing the right exercises in the gym to reach your body goals?
•  I'll give you the coaching and guidance to help you with your sleep….book a call here!

Share with me what tip was the most beneficial to you! 

Send me a DM on Instagram or Facebook!!

You can listen to this podcast on any platform or app you listen to podcasts, just search Confident Health!

Resources:

~Are you tired of not really loving your body and lacking confidence?~

~Ready to finally feel amazing in your own skin again?~

Then check out my program, Confident Health

Apply now! >>> https://www.arrowhealthandfitness.com/

• Email: [email protected]
• Instagram: https://www.instagram.com/arrowhealthandfitness/
• Instagram: https://www.instagram.com/alliewilliamsonfit/
• Facebook: https://www.facebook.com/arrowhealthandfitness
• Website: https://www.arrowhealthandfitness.com/

Traveling has a way of throwing a wrench into things when you are on a health journey. Between trying to stick to a diet, get into the gym, stay hydrated, moving your body frequently and getting your steps in, and getting adequate amounts of sleep…it’s easy to fall off the wagon or feel as if travel will completely derail all your hard work or delay progress.

However, it can be done successfully and this episode is going to be filled with tips for staying on your health journey while you're traveling. These are the tips that I use and implement to make sure that I am successful on my own health, weight loss, fat journey throughout the chaos of traveling and moving cross country. You can borrow and implement them as you want and need to to support you on your own health journey. 

So let's go ahead and dive into these amazing tips

In this episode, I am sharing with you:

• Successfully supporting my health journey through a cross country move
• Tips to help you succeed & still enjoy travel
• Planning and preparations 
• Food while traveling
• Easily accessible snacks
• Set yourself up for success with flexibility and planning
• What to watch for with snacks
• Watching proportions
• Drink all your water!
• Hydration while driving and traveling
• Excercise and traveling
• Finding gyms
• Other options outside of the gym
• Focus on moving your body in simple ways while traveling
• Watch caffeine intake
• Don’t forget to enjoy yourself, and allow for flexibility throughout the process!
• Click here to book a free coaching call to see how working together can benefit you!

Share with me what tip was the most beneficial to you! 

Send me a DM on Instagram or Facebook!!

You can listen to this podcast on any platform or app you listen to podcasts, just search Confident Health!

Resources:

~Are you tired of not really loving your body and lacking confidence?~

~Ready to finally feel amazing in your own skin again?~

Then check out my program, Confident Health

Apply now! >>> https://www.arrowhealthandfitness.com/

• Email: [email protected]
• Instagram: https://www.instagram.com/arrowhealthandfitness/
• Instagram: https://www.instagram.com/alliewilliamsonfit/
• Facebook: https://www.facebook.com/arrowhealthandfitness
• Website: https://www.arrowhealthandfitness.com/

Are you making it a priority to include rest days in your workout regime? What about your nutrition on rest days? These are both vital parts of health journeys, that sometimes get overlooked and you may not be seeing the progress you want because of it. 

Come listen in and learn about the importance of rest days for your body, and also learn more about your nutrition during this time as well.  

Not sure if you’re doing the right thing with your workouts & nutrition? Book your free coaching call with me now, and let’s chat a bit about both and get you on the right track towards your goals!  - Click here to book your free coaching call - 

In this episode, I am sharing with you:

• Why rest is essential
• How hustle culture (especially with working out) may be affecting your results
• Amount of rest days needed with strength training
• When to take rest days
• It’s all dependent on your journey
• Complete & total rest days
• Active Rest Days
• Nutrition on your rest days
• Basing your caloric number off your lifestyle
• Worried you’re not resting, or eating like you should on rest days? Book a call with me and let's chat about it! - Click here to book your free coaching call -

Share with me what tip was the most beneficial to you! 

Send me a DM on Instagram or Facebook!!

You can listen to this podcast on any platform or app you listen to podcasts, just search Confident Health!

Resources:

~Are you tired of not really loving your body and lacking confidence?~

~Ready to finally feel amazing in your own skin again?~

Then check out my program, Confident Health

Apply now! >>> https://www.arrowhealthandfitness.com/

• Email: [email protected]
• Instagram: https://www.instagram.com/arrowhealthandfitness/
• Instagram: https://www.instagram.com/alliewilliamsonfit/
• Facebook: https://www.facebook.com/arrowhealthandfitness
• Website: https://www.arrowhealthandfitness.com/

Hello, it’s me…and I think it’s time to share more about my journey with you. How can you be confident in me and share with me as a coach if you don't know who I am?  Whether you’ve followed me for some time or stumbled across the podcast as a listener, you might be wondering about my story, how I’ve gained the knowledge I have and what’s led me to this point of coaching?

SO…ready to get to know me and my story in more depth? Listen in to this episode. I aim to have this community as a safe space to have raw and vulnerable conversations about health, fitness, life and becoming more confident in yourself. In order to do that it’s vital for you to know, trust, and feel confident in me as well. I’m so grateful you’re here and would love to get to know you too. Come join my Facebook group at the link below and feel free to send me a DM to connect further!

 - Click here to join my Facebook group - 

In this episode, I am sharing with you:

• Building confidence 
• Getting to know me
• Fur Mama
• Kansas Girl
• Journey of health through high school & college
• Introduction to running
• An injury after falling in love with running and training
• Turning my focus to nutrition while healing
• The snowball effect
• Building healthy habits
• Why having a coach could have changed things and made the process much smoother
• Health journeys are ever-changing
• You don’t have to tackle it all alone!
• Ready for help on your health & nutrition journey? Click here to book your free coaching call

Share with me what tip was the most beneficial to you! 

Send me a DM on Instagram or Facebook!!

You can listen to this podcast on any platform or app you listen to podcasts, just search Confident Health!

Resources:

~Are you tired of not really loving your body and lacking confidence?~

~Ready to finally feel amazing in your own skin again?~

Then check out my program, Confident Health

Apply now! >>> https://www.arrowhealthandfitness.com/

• Email: [email protected]
• Instagram: https://www.instagram.com/arrowhealthandfitness/
• Instagram: https://www.instagram.com/alliewilliamsonfit/
• Facebook: https://www.facebook.com/arrowhealthandfitness
• FB Group: https://www.facebook.com/groups/262855542205116
• Website: https://www.arrowhealthandfitness.com/

Bloating, it’s uncomfortable and frustrating at the least, but is it normal? If you’re struggling with regular bloat, occasional bloat, or know someone who is, this episode is for you. There are many things that can be done to assess, and ultimately alleviate dealing with bloat, and I share a vast amount of that information in this episode.

Be sure to listen, and if you’d like help with your nutrition and fitness goals be sure to book a free coaching call to learn more about working with me!

 - Click here to book your free coaching call - 

In this episode, I am sharing with you:

• Normalizing bloat? Why I don’t agree…
• Studies around the number of people who experience bloat
• What is bloat?
• Why is it happening?
• How we eat & our digestion
• Identify foods that trigger bloat for you
• Conditions that may cause this
• The mind-gut conntection
• Hormones & Bloating
• Using diet evaluation to assess bloating
• Supplments
• Book a call with me to get help with an elimination diet to assess the way different foods may be affecting your body… - Click here to book your free coaching call - 

Share with me what tip was the most beneficial to you! 

Send me a DM on Instagram or Facebook!!

You can listen to this podcast on any platform or app you listen to podcasts, just search Confident Health!

Resources:

~Are you tired of not really loving your body and lacking confidence?~

~Ready to finally feel amazing in your own skin again?~

Then check out my program, Confident Health

Apply now! >>> https://www.arrowhealthandfitness.com/

• Email: [email protected]
• Instagram: https://www.instagram.com/arrowhealthandfitness/
• Instagram: https://www.instagram.com/alliewilliamsonfit/
• Facebook: https://www.facebook.com/arrowhealthandfitness
• Website: https://www.arrowhealthandfitness.com/

Feeling overwhelmed by the amount of protein you need to be consuming in order to reach your health and fitness goals? This is a common occurrence for many of my clients, and followers that reach out in the DM’s. We know protein consumption is important for muscle growth and retainment, but it’s easy to get caught up in the sheer amount we need, or eating the same old things day in and out.

In this episode, I’m going to share with you some things to keep an eye out for with what you’re consuming and also give you some tips on different ways to easily increase the amount of protein you’re consuming so it doesn’t feel like such a difficult thing to do. 

If you’d like help with your nutrition, reach out in my instagram DM’s or book a free coaching call now to learn more about working with me as a coach!

 - Click here to book your free coaching call - 

In this episode, I am sharing with you:

• The importance of protein with meeting your fitness goals
• Difficulties with consuming the amount of protein we need
• Different sources of protein
• Start including a solid protein source in your breakfast
• Post workout protein, why it’s so important & ways to get it
• Quick digesting protein supplements
• If you need recommendations on post workout protein, send me a DM
• Always aim for protein from naturally derived sources first
• Checking your sources of protein
• Adding in protein filled snacks
• Protein supplements
• Have questions? Book a free coaching call or send me a DM! 
• Click here to book your free coaching call, together we can uncover your mindset and thoughts around food and built a plan to beat the food guilt and mend your relationship with food!

Share with me what tip was the most beneficial to you! 

Send me a DM on Instagram or Facebook!!

You can listen to this podcast on any platform or app you listen to podcasts, just search Confident Health!

Resources:

~Are you tired of not really loving your body and lacking confidence?~

~Ready to finally feel amazing in your own skin again?~

Then check out my program, Confident Health

Apply now! >>> https://www.arrowhealthandfitness.com/

• Email: [email protected]
• Instagram: https://www.instagram.com/arrowhealthandfitness/
• Instagram: https://www.instagram.com/alliewilliamsonfit/
• Facebook: https://www.facebook.com/arrowhealthandfitness
• Website: https://www.arrowhealthandfitness.com/

In this episode, I’m going to be showing you a little tough love. Sometimes we all need that kick in the butt and reframing of our mindset so that we can accomplish what we have set out to accomplish.

Oftentimes though, when we are starting something new, or different out of our comfort zone, it is very uncomfortable. But growth doesn’t come from our comfort zone. I’m going to give you the pep talk you may desperately need right now, it’s officially time to quit letting fear run the show. 

Be sure to leave a review, screenshot it and post to your social media and tag me at @arrowhealthandfitness to be entered into a drawing for a gift card to your favorite coffee shop!

 - Click here to book your free coaching call - 

In this episode, I am sharing with you:

• Happy Valentine's day!
• A little tough love on starting new things
• Different ways fear shows up
• Jumping that first hurdle
• Start small, but JUST START
• Get comfortable being uncomfortable
• Letting go of excuses and fear
• Take action and chase your goals
• ENTER DRAWING FOR FREE COFFEE (instructions listed above)
• Click here to book your free coaching call, together we can uncover your mindset and thoughts around food and built a plan to beat the food guilt and mend your relationship with food!

Share with me what tip was the most beneficial to you! 

Send me a DM on Instagram or Facebook!!

You can listen to this podcast on any platform or app you listen to podcasts, just search Confident Health!

Resources:

~Are you tired of not really loving your body and lacking confidence?~

~Ready to finally feel amazing in your own skin again?~

Then check out my program, Confident Health

Apply now! >>> https://www.arrowhealthandfitness.com/

• Email: [email protected]
• Instagram: https://www.instagram.com/arrowhealthandfitness/
• Instagram: https://www.instagram.com/alliewilliamsonfit/
• Facebook: https://www.facebook.com/arrowhealthandfitness
• Website: https://www.arrowhealthandfitness.com/