Feel Good Effect

In this episode we're talking with Ashley Gartland about how to get unstuck, ways to identify your values and build a life around them, how to stop judging yourself and grow from a place of simplicity, switching tracks after becoming a mother, and how to find the thread of relevancy no matter where your passions take you.

Ashley has been playing the entrepreneur game since she was 22, when she got her start as a freelance food writer.

After a long run doing everything from testing cocktail recipes to working as an editor at a digital media startup, Ashley created her own brand, Ashley Gartland Coaching, to show other women that building your business doesn't have to be so hard.

Her sweet spot is helping women refine their planning, goal setting, content and visibility to bring them more profit in their business and more freedom in their life.

Ashley's work has been featured in O, The Oprah Magazine, The Huffington Post and Being Boss.

Find show notes and bonus resources at realfoodwholelife.com

Ashley Gartland

Website: ashleymgartland.com

Instagram: @ashleygartland

Key Takeaways from this Episode:

What career design means and how to do it.

How to get unstuck.

Specific tactics to help identify your values and build a life around them.

How to stop judging yourself

Why true growth comes from simplifying, and how to start.

Why everything is relevant and how to find themes that lead to passion.

Resources:

How to Start a Gratitude Practice

The Imperfect Boss

Grab a free 30-minute coaching call with Ashley

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Sadie Lincoln is the Founder and CEO of barre3, a boutique movement company whose innovative, results-driven, feel-good workout and whole-body-health approach are breaking new ground.

Since opening her first studio in 2008, Sadie has continued to evolve barre3 based on her quest for knowledge on how best to balance the body.

She works side-by-side with a growing team of experts ranging from physical therapists to scientists to meditation teachers.

Her talks and articles about discovering body wisdom, finding joy in movement, the power of body diversity, and achieving results without pain have inspired thousands around the globe.

In this episode we dive into what intuitive health means, how to detach from external ideals, commit to real, and practice balance on a day-by-day basis.

Sadie Lincoln

Website: barre3.com

Instagram: @sadielincoln @barre3

Key Takeaways from this Episode

How to make exercise more intuitive.

Detaching from external ideals and formulas.

Practicing balance day by day.

Resetting on what matters.

How to commit to real.

Resources

The Power Couple behind MindBodyGreen

Wall Street Journal Mantra Article

How I Built This Podcast

Consolations: The Solace, Nourishment and Underlying Meaning of Everyday Words

Head to realfoodwholelife.com/feelgoodeffect to access 15 days of free barre3 Online Plus!

To help the show:

1. Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one. Here's how to do it:
2. • Launch Apple's Podcast app, then tap the Search tab.
   • Enter The Feel Good Effect, then tap the Search key at the bottom right.
   • Tap the album art for the podcast, then the Reviews tab.
   • Tap Write a Review at the bottom, then tap the Stars to leave a rating.
   • Enter title text and content to leave a review. Enter your nickname, then tap Send.
   • The review won't show up right away, but it should be there within a day or so. Thank you so much for reviewing and helping the show!
3. Subscribe on iTunes.

Kelly LeVeque is a Certified Celebrity Health Coach and Holistic Nutritionist based in Los Angeles, California. Guided by a practical and always optimistic approach, Kelly helps clients improve their health, achieve their goals and develop sustainable habits to live a healthy and balanced life.

Working with well-known names such as Jessica Alba, Evan Peters, and Eve Hewson, Kelly is extremely passionate about the science of human nutrition and the desire to help clients achieve their personal health goals. Kelly LeVeque has parlayed her passion for health, wellness and the science of nutrition into her first book, Body Love.

Body Love will help you feel empowered, not overwhelmed by food and nutrition, live in balance, weigh what you want and free yourself from food drama forever.

Website: Be Well By Kelly

Instagram: @bewellbykelly

All show notes & resources available at realfoodwholelife.com

Key Takeaways from this Episode

Kelly's personal food philosophy:

• Eat For Satiety with the Fab Four and Fab Four Smoothie
• Elongate Your Blood Sugar
• Be Hormone Aware
• Ditch Perfection

Simple tips and tricks to eat to satiety and naturally balance your hunger hormones

Using the Fab Four to naturally balance your hunger hormones:

1) Protein – Signals to your brain "you're full!" Provides B Vitamins & Minerals, Provides Amino Acids, the building blocks of cells and collagen (read: nice skin!)

2) Fiber – Provides food for bacteria, removes toxins, slows absorption of glucose

3) Fat – Provides healthy fat (not stored by your body), increases satiety, slows digestion and curbs cravings, maximizes loss of stored body fat, hydrates cells

4) Greens – Provides antioxidants, anti-inflammatory, anti-cancer, detox agents, medicinal properties for healing, provides vitamins and minerals

Resources

Order the Body Love book!

Fab Four recipes

Fab Four smoothies

Thank you so much for listening. I love hearing from you!

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To help the show:

• Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one.
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Today we're chatting with Sonja Overhiser, an author, recipe developer, podcast host, and healthy and sustainable food advocate.

Along with her husband Alex, she is creator of the A Couple Cooks website, a collection of whole foods recipes and inspiration for healthy and sustainable eating.

She is co-host of the A Couple Cooks Podcast, a show that features conversations with the freshest voices in food, including authors, farmers, and celebrity chefs.

Her work has been featured in national online and print publications, and she develops recipes for national brands.

Sonja is also the author of Pretty Simple Cooking, a cookbook that will release in February 2018 (Da Capo Press).

Sonja Overhieser

Website: acouplecooks.com

Instagram: @acouplecooks

Podcast: A Couple Cooks

Key Takeaways from this Episode

How to shift your diet away from processed and fast food to real food cooked at home.

Getting past the fear of starting.

Adopting an additive approach to eating real, whole food.

How to stay in the game when life gets tough.

Navigating the transition and unsettled seasons of life.

All show notes & resources available at realfoodwholelife.com

Resources

CML Leukemia

Navigating Seasons of Uncertainty: The Liminal Space

Sonja's Cancer Story

Rob Bell Podcast: Liminal Space

Mastering the Art of French Cooking

Food Matters: A Guide to Conscious Eating

10-Minute Abs on YouTube

To help the show:

• Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one.
• Subscribe on iTunes.

Today we're talking to Kristen Boehmer, founder and creator of the Living Loving Paleo website, where she shares nutrition, lifestyle, emotional health, and mindset mastery techniques.

Kristen was diagnosed with Crohn's Disease at the early age of 12, and after years of living her life severely ill, she took back control of her own health and completely transformed her life by changing her diet and lifestyle.

These days she works to inspire others to make healthy changes in their own lives, as she believes that we all should know what it's like to feel our absolute best.

In today's show we're diving into what it's like to live with a chronic autoimmune disease, and what the illness taught Kristen about resilience and listening her body.

Kristen shares how she changed her diet and lifestyle to facilitate healing, and how she handles setbacks. We also discuss her training routine, and how she maintains a positive daily mindset.

Kristen Boehmer

Website: Living Loving Paleo

Instagram:@livinglovingpaleo

Key Takeaways

Thriving with an autoimmune disease.

Listening to your body and changing your diet for optimal health.

Handling setbacks with courage and grace.

Maintaining a positive attitude.

Creating a morning routine for wellness.

Resources

Kristen's Crohn's Disease

Invincible Inspiration

Paleo Diet

Crohn's Disease

The Quote of the Day Show with Sean Croxton

The Feel Good Effect podcast is about deconstructing and simplifying healthy, to help you live a happy, authentic, inspired life.

Each week you'll find a new episode with health & wellness thought-leaders and visionaries who are thinking about health just a little differently.

My hope is that the show will give you inspiration to live your healthiest life, along with specific tactics, habits, and mindsets to make health & happiness practical and doable.

In the first episode I'm sharing my personal health story (along with some never-before shared details), and how I came to this place of starting a podcast.

I'm also breaking down what you can expect in each episode.

My hope is that you will absolutely love the show, and find a way to work it into your weekly wellness routine.

I can't wait to connect with you and discuss what it really means to be healthy. Here's to feeling good!

Show notes and resources: realfoodwholelife.com

Connect on Instagram: @realfoodwholelife

Facebook @realfoodwholelife

• Leave an honest review on iTunes. Your ratings and reviews really help more people find the show and I personally read each one.
• Subscribe on iTunes.