Courageous Wellness

Today on the podcast we sit down with Brenda Lomeli, a Master Certified Life & Weight Loss Coach and Certified Holistic Nutritionist. Through her program, The Last 10lbs, Brenda helps women lose weight and create empowered lives filled with purpose. Her own journey includes an 80lb. weight loss, after discovering the connection between food and emotions. 

On this episode, we do discuss weight loss, so if that is triggering, please tune back next week. In addition to weight loss, we also talk about what those quote “10lbs” really are, we talk about emotions, self care, nutrition, and living an empowered life. 

To learn more about Brenda, you can visit: https://www.brendalomeli.com or follow on instagram @_brendalomeli

Don't forget to subscribe, rate, and review Courageous Wellness! We release new episodes each #WellnessWednesday!

You can also follow us on instagram @CourageousWellness and visit our website: www.courageouswellness.net to get in touch. 

This episode is brought to you by Milk+Honey.  To receive 15% off your purchase visit www.milkandhoney.com and use code: CWPODCAST (all one word) at checkout! Milk+Honey is a line of non-toxic, effective, and safe bath, body, and skincare products made in small batches in Austin, Texas. 

Are you interested in becoming a health coach or furthering your nutrition education? We loved our program at the Institute for Integrative Nutrition and are happy to offer our listeners a discount on tuition! To receive up to $2000 off tuition (for payments in full and $1000 off tuition for payment plans) you can use our name Aly French or Erica Stein when you enroll. To learn more you can also take a Sample Class, check out the Curriculum Guide, or visit the application page to enroll. 

We are so happy to offer our listeners 10% off on all Four Sigmatic superfood coffee and elixirs! For 10% off Four Sigmatic products visit https://foursigmatic.com/

and use the code: courageous at checkout!

Learn more about your ad choices. Visit megaphone.fm/adchoices

Today on the podcast we have a wonderful episode with Nick Shaw, the Founder and CEO of RP, Renaissance Periodization, a diet and fitness company founded on evidence-based practices to help members achieve their health, athletic performance and physique goals. He is also co-host of the RP Strength podcast with his wife - and RP colleague - Lori Shaw. 

As a former competitive powerlifter and bodybuilder, Nick has also personally coached numerous world-class athletes, including CrossFit Games Champions, international medalists, Olympians, UFC fighters, professional athletes, and Navy SEALs.  

The RP team of coaches currently boasts 20 PhDs in the fields of Sports Physiology, Sports Performance, Sports Nutrition and even Cellular/Molecular Biology with an emphasis in Nutritional Physiology.  Five members of the RP team are Registered Dietitians, with others working towards their RDs.  Unrivaled in the fitness industry, a large portion of the RP staff are as much  renowned academics as they are themselves world-class athletes. the entire team is passionate about the work they do to help hundreds of thousands of clients worldwide improve their health and meet goals. We have a wonderful conversation about fitness, nutrition, and Nick’s personal journey.

Also! If you are listening to this episode on it’s release date, January 27th, tonight at 6pm PST is our first virtual coaching event of the year. The theme is: How to Read Nutrition Labels and Why Ingredients are Important! We still have a few tickets left, and if you want to know more you can buy tickets by clicking here

To learn more about Nick, you can visit: https://renaissanceperiodization.com or follow on instagram @rpstrength

Don't forget to subscribe, rate, and review Courageous Wellness! We release new episodes each #WellnessWednesday!

You can also follow us on instagram @CourageousWellness and visit our website: www.courageouswellness.net to get in touch. 

This episode is brought to you by Milk+Honey.  To receive 15% off your purchase visit www.milkandhoney.com and use code: CWPODCAST (all one word) at checkout! Milk+Honey is a line of non-toxic, effective, and safe bath, body, and skincare products made in small batches in Austin, Texas. 

Are you interested in becoming a health coach or furthering your nutrition education? We loved our program at the Institute for Integrative Nutrition and are happy to offer our listeners a discount on tuition! To receive up to $2000 off tuition (for payments in full and $1000 off tuition for payment plans) you can use our name Aly French or Erica Stein when you enroll. To learn more you can also take a Sample Class, check out the Curriculum Guide, or visit the application page to enroll. 

We are so happy to offer our listeners 10% off on all Four Sigmatic superfood coffee and elixirs! For 10% off Four Sigmatic products visit https://foursigmatic.com/

and use the code: courageous at checkout!

Learn more about your ad choices. Visit megaphone.fm/adchoices

Stephanie is a wealth of knowledge. She works to offer natural, effective, and evidence-based solutions for a thriving and healthy life. We also had the pleasure of being on Stephanie’s podcast last year, and you can find the link to that episode by clicking here 

To learn more about Stephanie you can visit: https://theholistichouse.org and follow on instagram @holisticstephaniemarie

On January 27th at 6pm PST we will be hosting our first virtual coaching event of the year! The theme is: How to Read Nutrition Labels + Why Ingredients Matter. It will be a fun, interactive, group coaching event and you can find the link to buy tickets here

Don't forget to subscribe, rate, and review Courageous Wellness! We release new episodes each #WellnessWednesday!

You can also follow us on instagram @CourageousWellness and visit our website: www.courageouswellness.net to get in touch. 

This episode is brought to you by Ned! You can receive 15% off our favorite Ned CBD products . They even offer an entirely female created line for periods called Natural cycles. Go to helloned.com and enter the code CWPODCAST at checkout!  

This episode is brought to you by Milk+Honey.  To receive 15% off your purchase visit www.milkandhoney.com and use code: CWPODCAST (all one word) at checkout! Milk+Honey is a line of non-toxic, effective, and safe bath, body, and skincare products made in small batches in Austin, Texas. 

Are you interested in becoming a health coach or furthering your nutrition education? We loved our program at the Institute for Integrative Nutrition and are happy to offer our listeners a discount on tuition! To receive up to $2000 off tuition (for payments in full and $1000 off tuition for payment plans) you can use our name Aly French or Erica Stein when you enroll. To learn more you can also take a Sample Class, check out the Curriculum Guide, or visit the application page to enroll. 

We are so happy to offer our listeners 10% off on all Four Sigmatic superfood coffee and elixirs! For 10% off Four Sigmatic products visit https://foursigmatic.com/

and use the code: courageous at checkout!

Learn more about your ad choices. Visit megaphone.fm/adchoices

Today on the podcast we speak with Victoria Albina. Victoria is a Certified Life Coach and Certified Breathwork Meditation Facilitator with a passion for helping women with their most important relationship: the one with themselves. She is a UCSF-trained Family Nurse Practitioner, has a Masters degree in Public Health from Boston University School of Public Health and a BA in Latin American Studies from Oberlin College. She has been working in health & wellness for over 20 years and today shares her wealth of knowledge with us and our community. 

Victoria coaches people with codependent and perfectionist thinking to stop feeling anxious and stuck so they can improve their relationships with parents, partners and most importantly: with themselves. She came to this work after years of co-dependent and perfectionist thinking that led to energy, stomach, thoughts and mood, that in her own words, were a hot mess. On this episode we have beautiful conversation about the power of choice and how to tap into awareness and acceptance to create meaningful transformation, should we choose that for ourselves.

Victoria also has an upcoming 6 month masterclass she is offering beginning Feb 1st called: The Feminist Wellness Guide to overcoming Co-Dependency. 

To learn more about Victoria you can visit: https://victoriaalbina.com and follow her instagram @victoriaalbinawellness

On January 27th at 6pm PST we will be hosting our first virtual coaching event of the year! The theme is: How to Read Nutrition Labels + Why Ingredients Matter. It will be a fun, interactive, group coaching event and you can find the link to buy tickets here

 Don't forget to subscribe, rate, and review Courageous Wellness! We release new episodes each #WellnessWednesday!

You can also follow us on instagram @CourageousWellness and visit our website: www.courageouswellness.net to get in touch. 

This episode is brought to you by Ned! You can receive 15% off our favorite Ned CBD products . They even offer an entirely female created line for periods called Natural cycles. Go to helloned.com and enter the code CWPODCAST at checkout!  

This episode is brought to you by Milk+Honey.  To receive 15% off your purchase visit www.milkandhoney.com and use code: CWPODCAST (all one word) at checkout! Milk+Honey is a line of non-toxic, effective, and safe bath, body, and skincare products made in small batches in Austin, Texas. 

Are you interested in becoming a health coach or furthering your nutrition education? We loved our program at the Institute for Integrative Nutrition and are happy to offer our listeners a discount on tuition! To receive up to $2000 off tuition (for payments in full and $1000 off tuition for payment plans) you can use our name Aly French or Erica Stein when you enroll. To learn more you can also take a Sample Class, check out the Curriculum Guide, or visit the application page to enroll. 

We are so happy to offer our listeners 10% off on all Four Sigmatic superfood coffee and elixirs! For 10% off Four Sigmatic products visit https://foursigmatic.com/

and use the code: courageous at checkout!

Learn more about your ad choices. Visit megaphone.fm/adchoices

Today on the podcast we have an inspiring conversation with Britteny Floyd-Mayo, the CEO behind Trap Yoga Bae.  Bridging the gap between self-care and cultural relevance — Trap Yoga Bae introduces those who feel ostracized from the typical Yogi experience to the idea that self-care looks like “YOU.” Trap Yoga with Trap Yoga Bae® is a Vinyasa-style experience, backed to the heavy bass and hypnotic rhythms of trap music, spun by a live DJ! Paired with Britteny’s signature Ratchet Affirmations™, plus an energizing 45-minute yoga set, it is a one of a kind experience. Her most recent milestone was moving her worldwide touring on to a thriving and online community app that can be downloaded for iOS and Android. 

This conversation with Britteny, is one of our favorite podcast episodes — of all time. Britteny's journey is one that will blow your mind and inspire you to live your most authentic life. On this episode we go deep and discuss transforming your entire life, starting over, and creating a life that feels good on the inside. We appreciate Britteny for sharing her incredible wisdom with all of us on the podcast, and can’t wait for you to hear this episode! 

To learn more you can visit: https://trapyogabae.com or follow on instagram @TrapYogaBae

Don't forget to subscribe, rate, and review Courageous Wellness! We release new episodes each #WellnessWednesday!

You can also follow us on instagram @CourageousWellness and visit our website: www.courageouswellness.net to get in touch. 

This episode is brought to you by Ned! You can receive 15% off our favorite Ned CBD products . They even offer an entirely female created line for periods called Natural cycles. Go to helloned.com and enter the code CWPODCAST at checkout!  

This episode is brought to you by Milk+Honey.  To receive 15% off your purchase visit www.milkandhoney.com and use code: CWPODCAST (all one word) at checkout! Milk+Honey is a line of non-toxic, effective, and safe bath, body, and skincare products made in small batches in Austin, Texas. 

Are you interested in becoming a health coach or furthering your nutrition education? We loved our program at the Institute for Integrative Nutrition and are happy to offer our listeners a discount on tuition! To receive up to $2000 off tuition (for payments in full and $1000 off tuition for payment plans) you can use our name Aly French or Erica Stein when you enroll. To learn more you can also take a Sample Class, check out the Curriculum Guide, or visit the application page to enroll. 

We are so happy to offer our listeners 10% off on all Four Sigmatic superfood coffee and elixirs! For 10% off Four Sigmatic products visit https://foursigmatic.com/

and use the code: courageous at checkout!

Learn more about your ad choices. Visit megaphone.fm/adchoices

On this episode of Courageous Wellness, we sit down with Tinamarie Clark. Tinamarie is the author and creator of the Shift Stirrer Method ™ a five-step mindfulness method to get our sh*t together and shift our perception. Tina’s path as a  Shift Stirrer™ traces back to her  roots.

Raised in Section 8 housing by a single mother she felt branded by her circumstances and struggled with a persistent sense of shame and an all-consuming feeling of “other.” These thoughts and feeling were overwhelming, and at times debilitating. To the outside world, she presented an entirely different person: fierce, defensive, and combative. This was her family’s code of honor and  most deeply-held belief: that if they were feared, no one could hurt them. 

To learn more about Tinamarie and the Shift Stirrer Method, visit: https://www.shiftstirrer.com or follow on instagram at @tinamarieclark

Don't forget to subscribe, rate, and review Courageous Wellness! We release new episodes each #WellnessWednesday!

You can also follow us on instagram @CourageousWellness and visit our website: www.courageouswellness.net to get in touch. 

This episode is brought to you by Ned! You can receive 15% off our favorite Ned CBD products . They even offer an entirely female created line for periods called Natural cycles. Go to helloned.com and enter the code CWPODCAST at checkout!  

This episode is brought to you by Milk+Honey.  To receive 15% off your purchase visit www.milkandhoney.com and use code: CWPODCAST (all one word) at checkout! Milk+Honey is a line of non-toxic, effective, and safe bath, body, and skincare products made in small batches in Austin, Texas. 

Are you interested in becoming a health coach or furthering your nutrition education? We loved our program at the Institute for Integrative Nutrition and are happy to offer our listeners a discount on tuition! To receive up to $2000 off tuition (for payments in full and $1000 off tuition for payment plans) you can use our name Aly French or Erica Stein when you enroll. To learn more you can also take a Sample Class, check out the Curriculum Guide, or visit the application page to enroll. 

We are so happy to offer our listeners 10% off on all Four Sigmatic superfood coffee and elixirs! For 10% off Four Sigmatic products visit https://foursigmatic.com/

and use the code: courageous at checkout!

Learn more about your ad choices. Visit megaphone.fm/adchoices

On this episode Aly+Erica recap their virtual coaching event: How to Support Yourself (and Others!) with Food this Holiday Season. We discuss gut health, fiber, polyphenols, fermented foods, immunity, and the PFF helper. Erica also shares a recent experience with anxiety -- and how she was able to reset her gut in just 3 days! 

We conclude by sharing favorite books and shows we both have been loving lately!

Don't forget to subscribe, rate, and review Courageous Wellness! We release new episodes each #WellnessWednesday!

You can also follow us on instagram @CourageousWellness and visit our website: www.courageouswellness.net to get in touch. 

This episode is brought to you by Ned! You can receive 15% off our favorite Ned CBD products . They even offer an entirely female created line for periods called Natural cycles. Go to helloned.com and enter the code CWPODCAST at checkout!  

This episode is brought to you by Milk+Honey.  To receive 15% off your purchase visit www.milkandhoney.com and use code: CWPODCAST (all one word) at checkout! Milk+Honey is a line of non-toxic, effective, and safe bath, body, and skincare products made in small batches in Austin, Texas. 

Are you interested in becoming a health coach or furthering your nutrition education? We loved our program at the Institute for Integrative Nutrition and are happy to offer our listeners a discount on tuition! To receive up to $2000 off tuition (for payments in full and $1000 off tuition for payment plans) you can use our name Aly French or Erica Stein when you enroll. To learn more you can also take a Sample Class, check out the Curriculum Guide, or visit the application page to enroll. 

We are so happy to offer our listeners 10% off on all Four Sigmatic superfood coffee and elixirs! For 10% off Four Sigmatic products visit https://foursigmatic.com

and use the code: courageous at checkout!

Learn more about your ad choices. Visit megaphone.fm/adchoices

Today on the podcast we have a conversation with Dr. Katrina Ubell. For over a decade, Katrina yoyo dieted, lost and gained the same 40 pounds, and used food to cope with her emotions. This was all happening while she was working as a pediatrician in a busy private practice and raising three kids. 

It wasn’t until Katrina learned how to manage her mind and develop, an intuitive approach to intermittent fasting that honors how our bodies were meant to function, that she was able to regain her energy and permanently lose 40 pounds without dieting, exercising until exhaustion, or restricting herself. She now works with other busy physicians, as a Master Certified life and weight loss coach.

We have a conversation on emotional eating, creating personal food plans, tips for choosing the nutritious choice over the dopamine hit, quick fix, and body image. We do discuss weight loss heavily on this episode, so if that topic is triggering, tune back next week. 

To learn more about Dr. Katrina Ubell you can visit: https://katrinaubellmd.comor follow her on instagram @coachkatrinaubellmd

Don't forget to subscribe, rate, and review Courageous Wellness! We release new episodes each #WellnessWednesday!

You can also follow us on instagram @CourageousWellness and visit our website: www.courageouswellness.net to get in touch. 

This episode is brought to you by Ned! You can receive 15% off our favorite Ned CBD products . They even offer an entirely female created line for periods called Natural cycles. Go to helloned.com and enter the code CWPODCAST at checkout!  

This episode is brought to you by Milk+Honey.  To receive 15% off your purchase visit www.milkandhoney.com and use code: CWPODCAST (all one word) at checkout! Milk+Honey is a line of non-toxic, effective, and safe bath, body, and skincare products made in small batches in Austin, Texas. 

Are you interested in becoming a health coach or furthering your nutrition education? We loved our program at the Institute for Integrative Nutrition and are happy to offer our listeners a discount on tuition! To receive up to $2000 off tuition (for payments in full and $1000 off tuition for payment plans) you can use our name Aly French or Erica Stein when you enroll. To learn more you can also take a Sample Class, check out the Curriculum Guide, or visit the application page to enroll. 

We are so happy to offer our listeners 10% off on all Four Sigmatic superfood coffee and elixirs! For 10% off Four Sigmatic products visit foursigmatic.com and use the code: courageous at checkout!

Learn more about your ad choices. Visit megaphone.fm/adchoices

This week on the podcast we sit down with Doug Bertram, the CEO of Structural Elements. Structural Elements has been treating orthopedic conditions for over twenty years. With three locations in the USA, the company was founded on the idea that better orthopedic care exists. Instead of treating symptoms alone, they look at the body from the ground up.

On this episode we have a fascinating conversation with Doug about his personal journey and all things orthopedic wellness. We also discuss fascia, connective tissue’s effects on global health, the parasympathetic nervous system, the connection between posture in relation to physical illness, and why some people recover from injury, while others do not. 

To learn more about Doug and Structural Elements you can visit: https://www.structuralelements.com or follow on instagram @structuralelements

Don't forget to subscribe, rate, and review Courageous Wellness! We release new episodes each #WellnessWednesday!

You can also follow us on instagram @CourageousWellness and visit our website: www.courageouswellness.net to get in touch. 

This episode is brought to you by Ned! You can receive 15% off our favorite Ned CBD products . They even offer an entirely female created line for periods called Natural cycles. Go to helloned.com and enter the code CWPODCAST at checkout!  

This episode is brought to you by Milk+Honey.  To receive 15% off your purchase visit www.milkandhoney.com and use code: CWPODCAST (all one word) at checkout! Milk+Honey is a line of non-toxic, effective, and safe bath, body, and skincare products made in small batches in Austin, Texas. 

Are you interested in becoming a health coach or furthering your nutrition education? We loved our program at the Institute for Integrative Nutrition and are happy to offer our listeners a discount on tuition! To receive up to $2000 off tuition (for payments in full and $1000 off tuition for payment plans) you can use our name Aly French or Erica Stein when you enroll. To learn more you can also take a Sample Class, check out the Curriculum Guide, or visit the application page to enroll. 

We are so happy to offer our listeners 10% off on all Four Sigmatic superfood coffee and elixirs! For 10% off Four Sigmatic products visit https://foursigmatic.comand use the code: courageous at checkout!

Learn more about your ad choices. Visit megaphone.fm/adchoices

Today on the podcast we have a wonderful conversation with Registered Dietician, Cookbook Author, and Blogger -- Maggie Michalczyk. Maggie is a lover of food, nutrition and all things pumpkin. Her blog and first cookbook, Once Upon A Pumpkin, which debuted in July is full of sweet, savory, and delicious recipes using all aspects of the superfood! Her seasonal approach to eating and love of pumpkin inspires delicious recipes year round.  

Maggie’s philosophy is rooted in science-based ways to eat more, stress less, and feel great about your body.  All of her recipes are nutrient dense, flavorful, easy to make, and fit a wide variety of diets. We have an incredible conversation today on her personal journey, nutrition, not letting fear hold you back, being food positive, and so much more!

Also, if you are listening to this episode on it’s release date, December 9th, tonight, we are hosting our first virtual coaching at 6pm PST. The theme is: How to Support Yourself with Food this Holiday Season. We will be sharing tips to improve your gut health, immunity, and enjoy food this holiday season! 

There are still a few tickets left if you want to attend tonight -- A portion of the proceeds from the donation based event will benefit the Westside Food Bank and you can get your ticket by clicking here!

To learn more about Maggie, you can visit: https://www.onceuponapumpkinrd.comor follow on instagram @onceuponapumpkin

Don't forget to subscribe, rate, and review Courageous Wellness! We release new episodes each #WellnessWednesday!

You can also follow us on instagram @CourageousWellness and visit our website: www.courageouswellness.net to get in touch. 

This episode is brought to you by Ned! You can receive 15% off our favorite Ned CBD products . They even offer an entirely female created line for periods called Natural cycles. Go to helloned.com and enter the code CWPODCAST at checkout!  

This episode is brought to you by Milk+Honey.  To receive 15% off your purchase visit www.milkandhoney.com and use code: CWPODCAST (all one word) at checkout! Milk+Honey is a line of non-toxic, effective, and safe bath, body, and skincare products made in small batches in Austin, Texas. 

Are you interested in becoming a health coach or furthering your nutrition education? We loved our program at the Institute for Integrative Nutrition and are happy to offer our listeners a discount on tuition! To receive up to $2000 off tuition (for payments in full and $1000 off tuition for payment plans) you can use our name Aly French or Erica Stein when you enroll. To learn more you can also take a Sample Class, check out the Curriculum Guide, or visit the application page to enroll. 

We are so happy to offer our listeners 10% off on all Four Sigmatic superfood coffee and elixirs! For 10% off Four Sigmatic products visit https://foursigmatic.com/

and use the code: courageous at checkout!

Learn more about your ad choices. Visit megaphone.fm/adchoices