Do you live in a fire prone area? If so, you’ve probably heard the term defensible space. It’s the safe space we create around our homes to prevent the fires from moving quickly to the structures and overtaking our homes. 

In the same way, I want to teach you how to create defensible space in your life around stress.  When we can fortify ourselves for stressful events that will come, we will be much better prepared. 

This includes not only participating in your favorite well being activities (see the episode linked below!) but also making sure we are not in a constant state of fight or flight. Letting our brains and bodies know that we are safe can help us to react in the way that we want to and show up as the person we truly want to be. 

I referenced several other episodes in this episode. Here are the direct links so you can quickly find them! 

Stress and Hormones with Ali Damron: LISTEN HERE

Balancing Well-being and False Pleasures: LISTEN HERE

Living Mindfully: Connecting with Nature, Emotions, and Breath for a Stress-Free Life with Amy Stein: LISTEN HERE

 
More from Well with Lisa:

• Schedule your free strategy session: wellwithlisa.as.me
• Join the Group Coaching Program Waitlist HERE
• Your Go-To Meal Guide: grab it HERE
• Don’t be shy–come say hi! Follow me on instagram:  @well_with_lisa

Brandon Eastman from the Be Better Broadcast interviewed me a couple weeks ago for his podcast and he did such an amazing job I thought it would be fun to publish that interview here on the Eat Well, Think Well, Live Well podcast. 

I shocked and surprised Brandon with some of my answers to his questions, even though he is a  coach and someone interested and invested in his own health as well. 

Brandon did an amazing job of pulling out my highlight reel! He really let me talk about all my best stuff.  Even if you’ve listened to every episode of the podcast, this review of the most important concepts is really valuable. 

LAST CHANCE! Free food planning session! Only 10 TOTAL spots available through the first week in September.. But when they’re gone, they’re gone! I know you struggle with deciding what to eat–let me help. You’ll leave this free 50 minute, 1:1 session with a plan of exactly what to eat to start losing weight. 

SCHEDULE HERE!

LISTEN to Brandon's show: The Be Better Broadcast 

More from Well with Lisa:

• Join the Group Coaching Program Waitlist HERE
• Your Go-To Meal Guide: grab it HERE
• Schedule your free strategy session: wellwithlisa.as.me
• Don’t be shy–come say hi! Follow me on instagram:  @well_with_lisa

Do you worry about getting hungry? Does it make you nervous to leave the house without snacks because you *might* get hungry before you get back? Usually you just eat in these situations right? Go ahead and have a snack so you won’t get hungry later. 

This is preventative eating. 

We do it to prevent ourselves from being uncomfortable later. But instead we make ourselves uncomfortable now by overeating. 

In this episode I discuss several reasons why we might be preventive eating and ways we can overcome the fear fo being hungry. 

I also tell you when it could be appropriate to choose some preventative eating. 

NEW! Free food planning session! Only 10 spots available through the first week in September. But when they’re gone, they’re gone! I know you struggle with deciding what to eat–let me help. You’ll leave this free 50 minute, 1:1 session with a plan of exactly what to eat to start losing weight. 

SCHEDULE HERE!

 
More from Well with Lisa:

• Join the Group Coaching Program Waitlist HERE
• Your Go-To Meal Guide: grab it HERE
• Schedule your free strategy session: wellwithlisa.as.me
• Don’t be shy–come say hi! Follow me on instagram:  @well_with_lisa

Are you overweight? Or just undermuscled? 

This is a new way to look at our body composition that has nothing to do with the scale. Take a look at how much muscle you have–and you can do that by assessing your strength in daily activities. 

Jana tells us in this episode of a 60 year old client who wasn’t able to pick up her first grandchild out of the cot. This is a heartbreaking lack of function. 

What can we do about it? We can strength train. Jana shares multiple ways to do this and some of her favorite modalities. Plus she is an expert on mobility, which we also chat about near the end–so stay tuned for the whole episode! 

NEW! Free food planning session! Only 10 spots available in the next 4 weeks. But when they’re gone, they’re gone! I know you struggle with deciding what to eat–let me help. You’ll leave this free 50 minute session with a plan of exactly what to eat to start losing weight. 

SCHEDULE HERE!

More from Well with Lisa:

• Join the Group Coaching Program Waitlist HERE
• Your Go-To Meal Guide: grab it HERE
• Schedule your free strategy session: wellwithlisa.as.me
• Let's be friends! Follow me on instagram:  @well_with_lisa

More from Jana Barrett:

• Website: jana-barrett.com
• Instagram: jana_movement_coach
• Facebook: jana.barrett

Jana is all about exercising to feel strong, confident and powerful and to move with freedom, pain free for as long as we possibly can. 

Jana is a Tacfit certified Instructor, Strength & Conditioning coach, qualified personal trainer.

Jana helps women over 50 unleash the true power of their body, to move with freedom, pain free without a gym or lifting a single weight so they can build the physical strength and confidence to become unstoppable and to live their lives to the fullest.

Jana has almost a decade of experience training  women, from complete beginners to professional athletes. Her clients get strong, flexible and powerful using exercise and movement that is intuitive and suits their bodies, especially as they are transitioning through menopause. Jana is a strong advocate for women at this stage of life as this is often a forgotten group.

Jana has discovered & mastered ancient warrior training with steel mace & clubbells and she now helps other women discover their inner warrior. She believes that every woman deserves to be strong, confident and invincible!

Jana a mother of three children and lives in the beautiful New Zealand. She loves all things outdoors and is a keen (but not always very good) surfer.

NEW! Free food planning session! Only 10 spots available in the next 4 weeks. But when they’re gone, they’re gone! I know you struggle with deciding what to eat–let me help. You’ll leave this free 50 minute, 1:1 session with a plan of exactly what to eat to start losing weight. 

SCHEDULE HERE!

Your brain lies to you. Did you know this? Often your brain will lie to you, and it’s usually to get you to eat more, so that the dopamine will keep on flowing!! 

But these lies are not helpful to your weight loss.  

I’ve identified 5 lies we tell ourselves about our weight loss that seem especially pervasive in my clients. I think you'll find your brain tells you these too. 

I’ll give you some ways to eliminate these from your thought patterns and help you identify why these lies aren’t helping your results. 

Link to episode 31: Accessing Past Diet Experiences to Help Decide What to Eat Now--LISTEN HERE

Don't miss this!
-->Join the Group Coaching Program Waitlist HERE
 
More from Well with Lisa:

• Your Go-To Meal Guide: grab it HERE
• Schedule your free strategy session: wellwithlisa.as.me
• Don’t be shy–come say hi! Follow me on instagram:  @well_with_lisa

One year of podcast episodes deserved a very special guest and Jody Moore agreed to celebrate with me by sharing in her own words lessons she has taught me over the years of coaching. 

I’ve been coached by several amazing women, but none has been as impactful as Jody. I wanted her to teach you some of the tools and concepts that I use in my everyday life as well as with my clients. 

Listen in as we discuss disappointment, body love, relationship with self, transitions, and why “I don’t know” is always a lie.

NEW! Free food planning session! Only 10 spots available in the next 4 weeks. But when they’re gone, they’re gone! I know you struggle with deciding what to eat–let me help. You’ll leave this free 50 minute session with a plan of exactly what to eat to start losing weight. 

SCHEDULE HERE!

More from Well with Lisa:

• Join the Group Coaching Program Waitlist HERE
• Your Go-To Meal Guide: grab it HERE
• Let's be friends! Follow me on instagram:  @well_with_lisa

More from Jody Moore:

• Website: jodymoore.com
• Instagram: @jodymoorecoaching
• Try Out coaching: jodymoore.com/trial
• Podcast: jodymoore.com/podcast

After having her first two kids, Jody Moore struggled with work/life balance, embracing motherhood, and liking herself. As an active member of The Church of Jesus Christ of Latter-day Saints she felt guilty for not loving the role of mother and wife, and turned to life coaching for help. The transformation she experienced not only helped her at work and at home, it strengthened her testimony of Christ leading her to dive into learning the tools of coaching and to leave her position as a corporate leadership coach to launch her own coaching practice. Jody is certified through The Life Coach School and completed Master Coach Certification in 2018. 

Today Jody has helped tens of thousands of people through her top-rated podcast Better Than Happy as well as her coaching membership program Be Bold. She has 4 children ages 7 – 17 and resides in Spokane, Washington with them, her husband, and their French bulldog Finn and cat Oscar.

How’d you sleep last night? If it wasn’t great, do you notice how it’s affecting you today?

Sleep is often the missing link in your weight loss efforts. We sometimes don't even consciously realize that our poor sleep is affecting us, we just wonder why we can’t seem to stop craving cookies! 

Robynn and I discuss the links between sleep and hunger hormones as well as exercise and memory. Plus she gives helpful tips on how to start a better sleep routine! 

More from Well with Lisa:

• Join the Group Coaching Program Waitlist HERE
• Your Go-To Meal Guide: grab it HERE
• Schedule your free strategy session: wellwithlisa.as.me
• Let's be friends! Follow me on instagram:  @well_with_lisa

More from Robynn Powers:

• Website: simplyembellishedlife.com
• Facebook group: facebook.com/groups/motivatedmoms4health 
• Free! 15 Ways to Improve Sleep

Robynn Powers is a Health Coach with a BA in Psychology and a certified Personal Trainer, Nutrition Coach, Pre/Post-natal Exercise Specialist, and Group Fitness Instructor who helps busy Moms implement daily strategies to improve their energy, strength, and confidence.  She is passionate about helping Moms become the healthiest versions of themselves so that they can feel good in their bodies and feel free to live their lives the way they deserve to, without taking time away from family or making the journey to health too complicated. 

Robynn’s passion comes from her belief that if Mom is good, healthy, happy and confident in her own skin, the kids will follow her and live a healthier and happier life as well; and her personal experience of going from feeling frustrated, drained of energy, and stuck to improved health, energy and confidence using simple strategies.

Strength training is all about gaining strength right? But sometimes we overlook that in favor of thinking this will help me change my shape or look better or burn calories, etc. But what if building strength was the exact way you could actually lose weight as well? 

Philip Pape, of the Wits and Weights podcast, is here as my guest today to chat about strength as a means to lose weight, why its a great metric and what a great strength routine would look like. 

More from Well with Lisa:

• Join the Group Coaching Program Waitlist HERE
• Your Go-To Meal Guide: grab it HERE
• Schedule your free strategy session: wellwithlisa.as.me
• Let's be friends! Follow me on instagram:  @well_with_lisa

More from Philip Pape:

• Website: witsandweights.com
• Podcast: Wits and Weights
• Instagram: @witsandweights

Philip Pape is a Certified Nutrition Coach, Body Composition Expert, and host of the Wits & Weights podcast. Through his personal transformation to become the strongest, leanest, and healthiest version of himself, Philip learned the effectiveness of using evidence-based nutrition and strength training to optimize body composition.

Philip’s approach emphasizes sustainability and self-mastery of both body and mind to upgrade and optimize your health even with a demanding lifestyle. He helps high-achieving people use their wits to build their best body, reclaim their time, and become their most capable, confident selves in the gym and in life so they can show up and make an impact.

Do you feel like you aren’t quite sure what happened after you overeat? Like you don’t even remember it? 

You are likely going unconscious and eating mindlessly.  It's not that you are eating in response to negative emotion--or what you might call emotional eating.  It's just that you aren't paying any attention (most likely because you are doing something else at the same time) and you aren't really sure how much you've eaten. You just know you feel over full. 

This is a type of emotional eating, but isn’t quite the same.  In this episode I explore the differences and how to identify when you are eating mindlessly.

I also give you 4 things to work on to reduce your mindless eating and help you get to your natural healthy weight. 

Ready for some personalized help? Tap here to schedule a time to ask me your burning weight loss questions! 

Don't miss this!
-->Join the Group Coaching Program Waitlist HERE
 
More from Well with Lisa:

• Your Go-To Meal Guide: grab it HERE
• Schedule your free strategy session: wellwithlisa.as.me
• Don’t be shy–come say hi! Follow me on instagram:  @well_with_lisa

Women in midlife tend to limit themselves–thinking more about what they can’t do rather than the possibilities open to them. Midlife mindset coach Suzy Rosenstein joins me today to discuss thought patterns you may see in yourself and some techniques to dismantle and improve those. 

I hope you found this conversation with Suzy insightful and valuable. If you are enjoying the show, don’t forget to rate and review! 

Episode mentioned on HRT: Navigating Perimenopause and Menopause with Hormone Replacement Therapy and How it Affects Weight Loss with Dr. Rosensweet [Ep. 41]: listen HERE

More from Well with Lisa:

• Join the Group Coaching Program Waitlist HERE
• Your Go-To Meal Guide: grab it HERE
• Schedule your free strategy session: wellwithlisa.as.me
• Let's be friends! Follow me on instagram:  @well_with_lisa

More from Suzy Rosenstein:

• Website: suzyrosenstein.com
• Freebie: Get Unstuck in Midlife Podcast Bundle!
• Podcast: Women in the Middle
• Instagram: @themidlifecoach_suzy

Suzy Rosenstein, MA is a master certified life coach and host of the popular podcast for midlife women, Women in the Middle®, with over 1.5 million downloads. She uses her upbeat approach about aging and being an entrepreneur over 50 to help you navigate the sometimes bumpy midlife road better and get the success and results you want with more time to enjoy your valuable time. 

Suzy helps you discover what you really want in your next chapter with the courage and commitment to pursue it so you actually love your life again!