In This Episode: 

• Tricia has spent over thirty years researching the hidden causes of food addiction. 
• Trica shares her personal journey of losing 50 pounds and discovering a lot of it was tied into emotional eating and what were some of the linchpins that caused her emotional eating.
•  We talk about the PEP formula that helps people identify if they are emotionally eating.
  • Painkiller - we know what food does for us but we need to look at what it does to us.
  • Escape - emotional eaters tend to be overthinkers.
  • Punishment - emotional eaters tend to beat themselves up over eating foods they enjoy.
• We talk about healthy alternatives to using food as a painkiller, escape, or punishment.
• We also discuss some of the science behind these behaviors.
• How can you tell the difference between an emotional eater and a food addict?
• We discuss the difference between emotional hunger and physical hunger.
• The "C's" for emotional eating
  • Clean - eating clean
  • Centeredness - put money in your spiritual bank account
  • Community
  • Communicate - say it doesn't stuff it
  • Conscienceness - so we don't feel isolated
  • Causes - understand the emotional causes
• Three things you can do for a transformation
  • Do something in the morning to connect with your source
  • Look for areas of stress that you can cut out of your life tied to busyness
  • Stop weighing yourself so frequently and learn to not be in diet mode.

Quotes from This Episode: 

• I think a lot of people who might be listening might be saying, Hey, I'm not an emotional eater. I just like food. Because that was me., I thought "that's a stupid term. That's not me. But after I heard the information, I started to observe my behavior around food and realized that I was different.
• Carbs and sugar are like a blanket we put on our feelings.
• It's not an eating problem it's a living problem.

Links To Things I Talk About: 

• Tricia's Book: Heal Your Hunger: Seven Simple Steps to End Emotional Eating Now
• Tricia's Podcast: The Heal Your Hunger Show
• HealYourHunger.com

In This Episode: 

• While it may seem strange to start a website on Pickleball after playing for less than a year, she's always enjoyed sports. She loves sports so much she received two graduate degrees related to them. One was a master's degree in physical education, and the second was a Ph.D. in sports psychology. 
• After her first time playing, she was hooked.
• We talk about how Pickleball got its name.
• The smaller court and the lightness of the paddle make it a lower impact sport and easier on your body.
• Is it an old person sport? 
• Lynn talks about launching her podcast. 
• We talk about sports psychology, the yips, and how the pros use techniques to get over common issues.
• The New York Post called Pickleball the perfect pandemic sport.
• How do you get started? You can go to Pickleballfire.com and click Start Here to enter your zip code or address to find courts near you, lists of instructors, and clinics. Or you can start by watching YouTube videos explaining the rules.
• Pickleball is the fastest-growing game in the USA. 
• The benefits of Pickleball are the social aspect, the multi-generational aspect, movement, mental clarity, and it's less hard on your body than many sports.   

Quotes from This Episode: 

• The game's appeal is that it is straightforward to learn. Even if you have no sports background, most people can get right there and hit the ball over the net. So you can immediately start to play the game and have fun. And in terms of mastery of the game, what's interesting is that the game is still evolving. There are a couple of professional tours now and Pickleball, which ironically started during COVID, COVID, and 2020. - Lynn
• Addiction and sport isn't always positive thing, but generally, in Pickleball, it is a very positive thing. - Lynn

Links To Things I Talk About: 

• The Pickleball Fire Podcast
• The Pickleball Fire Magazine
• The Inner Game of Tennis by Timothy Gallway

In This Episode: 

• We talk about what is emotional eating and how do we create it?
• If we can unwind what is making that particular food so important to you, then you can learn to find a different soother.
• So there are reasons that we are connected to particular things.
• We talk about why do you think most diets fail?
• How do you navigate a snack filled home? Especially if all parties of the household are on board with any particular style of. 
• Let's say somebody is emotional eating and that's the issue. How do they dig in and find out what is the issue driving, emotional, eating? How do they boil that down and figure out what it is? 
• It's trendy right now, especially on social media to have like self-deprecating humor and just this sense of low worth and I think it's an important thing to address, 
• Find what will keep your body there and then get creative about the different foods that you use to satisfy that plan.

Quotes from This Episode: 

• "I've been amazed at the epidemic of low self-worth, and if you don't feel good about yourself, you're going to use anything at hand to make yourself feel better." - Renée
• "Find what works for your body. Deal with your emotional baggage and find a way to be your best self, because when you're in your best self, you always make better choices." - Renée

Links To Things I Talk About:
https://packyourownbag.com/friends/

In This Episode: 

• And it wasn't until early 2020 while Vernon started experiencing different symptoms, he had no explanation for the tingling in his toes, tingling in his fingers. His left leg would go numb at different times, but it was a lot of tangling there. His left eye started experiencing blurred vision.
• One of the challenges we face with diabetes is Glycation, which is where sugar molecules start sticking to protein molecules. Diet diabetics have a five-time, more likelihood of developing glaucoma and blindness.
• After doing research he decided to give up his long-time favorite drink, soda, and store-bought juices. And he saw a difference in the way I perform before and after workouts through the day on the job and things of that nature.
• But one in two Americans is suspected by 2030 to end up having NAFLD (non-alcoholic fatty liver disease) by the time they're 50.
• The more sugar you eat, the more sugar-loving bacteria and candida-type species grow in your gut making you crave more sugar.
• Vernon talks about working with an herbalist and what types of herbs he has been adding to his diet, using tea to help combat some of the hormones related to type two diabetes?
• Vernon shares about what happened to many of the symptoms after changing his diet and workout habits. 
•  Dr. Kelly Dorfman's book, "How to Cure Your Child with Food" talks a lot about that with troublesome teenagers. They're having trouble with controlling their tempers and expressing themselves. So it turned out, it was largely linked to those blood sugar spikes and drops and how gluten interacted with the brain.

Quotes from This Episode: 

• "Sugar can be just as damaging to the liver as alcohol."- Brandon
• "Stay transparent with the people in your lives."- Vernon
• "Love yourself, man, whatever it is you're shopping to achieve, you're not going to be able to do it without you." - Vernon

Links To Things I Talk About:
https://www.godlyherbs.com

Vernon's Book: Uncomfortable Peace
https://dfpublishing.org/

In This Episode: 

• Jared and Brandon spent time working together at Lifetime Fitness.
• Jared started lifting weights as a freshman in high school and fell in love with strength training. 
• We talked about the importance of learning how to properly strength train to avoid injury later in life. Jared and Brandon share some of their early mistakes and how they advise their clients to avoid these common pitfalls.
• We discuss the importance of breathing techniques during strength training.
• Do people start to naturally lose muscle or does it turn to fat at a certain age? Is this a wives tale or the result of cherry-picked information? We talk about all that goes into the results of strength training and the effect that age can play in the equation.
• We also address the myth that all strength training leads to bulk. 
• We unpack Jared's personal weight training routine with him and why he does it that way.
• Write your goals down.
• Stay Consistent.
• Work hard.

Quotes from This Episode: 

• "Anytime you're shortening the muscle contracting, the intended muscle, that's the best time to exhale." - Brandon
• "I've been a strength coach for 10 years. The number one thing is I don't want to get them discouraged. I want them to really enjoy walking into the weight room." - Jared

Links To Things I Talk About: 

• Lifetime Fitness
• The valsalva manuever 

Episode Sponsor: 

This episode of the Fire Within Podcast is brought to you by the Fire Within Health Transformation Course, Learn the sustainable way to approach food, nutrition, and lifestyle changes. The yo-yo diets stop here. Buy the course today or take the free assessment.

Help Your Friends transform their health and nutrition... 

If you like the Fire Within Podcast, visit our website to subscribe, listen to past episodes, see recipes, personal training, nutrition coaching, and other resources. There are no shortcuts.

In This Episode: 

• When asked what is the first step to financial health, David says a 3-6 month cash reserve.
• We talk about what David believes is the most important piece of advice that is often overlooked when it comes to financial health - a cash reserve.
• What does a 3-6 month cash reverse really include?
• We discuss how important it is to pick a plan and stick with it. Whether it is working out or a financial plan. Consistency is a big component of long-term success so don't get stuck on finding the perfect plan, spend your time executing a plan.
• We discuss the importance of having flexibility in a plan. If a person is not a fan of a rigid plan then a rigid plan won't work for them. You have to find a plan and trainer/financial advisor that works well with your personality.
• We talk through how working with a financial advisor works and what it looks like. 
• The average retirement is now from age 65-91. 
• We speculate about the future of retirement and what it will take for upcoming generations to enjoy their retirement.
• David shares two stories about financial stability and retirement that really make you think about the definition of wealth and retirement.  
• What are some financial habits that set people up for success
  • To your own self be true
  • Regularly talk about your finances with your partner/advisor
• David shares about the habits he has developed that allow him to be in peak condition.  

Quotes from This Episode: 

• "I'm much more interested in it [a financial plan] happening than being theoretically correct." -David
• "But we are humans and we have a tendency to. To make a lot of mistakes and sometimes those handcuffs can be good. And so what we do is create fake handcuffs." - David

Links To Things I Talk About: 

• HellingerFinancial.com

Episode Sponsor: 

This episode of the Fire Within Podcast is brought to you by the Fire Within Health Transformation Course, Learn the sustainable way to approach food, nutrition, and lifestyle changes. The yo-yo diets stop here. Buy the course today or take the free assessment.

Help Your Friends transform their health and nutrition... 

If you like the Fire Within Podcast, visit our website to subscribe, listen to past episodes, see recipes, personal training, nutrition coaching, and other resources. There are no shortcuts.

In This Episode: 

• If you're having pelvic floor issues that can look like, bladder dysfunction, bowel dysfunction, peeing when you jump, vaginismus, or general hip issues.
• When Alexis got into her practice she thought most of her cases would be due to pelvic floor weakness after childbirth, but at least half of her cases were with women who experience pain with sex, a lot of young women specifically are having these issues.
• We unpack what is the pelvic floor?
• Pelvic Floor PT is a specialty area of physical therapy that focuses on the pelvic floor, which is composed of a group of muscles that support your abdominal contents and make up the base of your core. 
• Sometimes they become weak, and sometimes they carry too much tension. Anyone with pelvic pain, weakness (that may present as incontinence or pelvic pressure), or tension (pain with sex, urinary frequency, vaginismus, and even constipation) could benefit from a Pelvic Floor PT evaluation. 
• We discuss the importance of breath when it comes to correcting issues that affect the pelvic floor.
• Alexis walks us through the right way to practice correct breathing to help with your pelvic floor with a step-by-step guide.
• We talk through the benefits of Kegel exercises.
• We spent time talking about fascia, which is a thin casing of connective tissue that surrounds and holds every organ, blood vessel, bone, nerve fiber and muscle in place. 
  • Top things to do when you're looking to get balance in your pelvic floor
  • Learn to breathe
  • Strengthen your core
  • Increase your knowledge and flexibility
  • Improve stress and sleep quality

Quotes from This Episode: 

• "If you're going to do one thing for your pelvic floor: learn how to breathe the right way." - Alexis
• "Not everyone needs to kegel." - Alexis

Links To Things I Talk About: 

• Empower Pelvic Floor Physical Therapy (330) 771-0770
• The Squatty Potty
• Anatomy Trains

Episode Sponsor: 

This episode of the Fire Within Podcast is brought to you by the Fire Within Health Transformation Course, Learn the sustainable way to approach food, nutrition, and lifestyle changes. The yo-yo diets stop here. Buy the course today or take the free assessment.

Help Your Friends transform their health and nutrition... 

If you like the Fire Within Podcast, visit our website to subscribe, listen to past episodes, see recipes, personal training, nutrition coaching, and other resources. There are no shortcuts.

In This Episode: 

• Our guest today, Melinda has been here for about 16 years. She was in the financial services industry for a long time working in corporate America before she decided to make a change and I go to school to be a social worker.
• She is the program manager at the Carying Place in Cary, NC and they empower homeless working families since 1993.
• The Carying Place provides a 16-week transitional housing program for families dealing with homelessness. 
• After the 16 week program, they provide additional support in the areas of homeownership, career, and education.
• Self-care is always a goal of the program, often using the Headspace app for meditative practices or journaling.
• Melinda also shares about her personal health journey of losing 90 pounds.
• She used strength training with a trainer as her main form of exercise. Strength training is done correctly not only limits injury but also provides many benefits. 
• Starting out with exercising, canceling was a common occurrence, especially dealing with mental health issues. Having the accountability of a trainer was especially helpful.
• Sharing food with friends while eating out is a great way to maximize food enjoyment without overeating or feeling the pressure to finish a dish.
• Melinda's top 3 suggestions:
  • Listen to your body
  • Own your emotions
  • Find the exercise that works for you

Quotes from This Episode: 

• [Eating healthy] was really about learning about what makes me happy and using that joy in my food. And that's the emotion that I'm looking for when I'm eating. Obviously, it's really important for me to listen to my body.
• I listened to my body as much as possible. Something I hadn't done in 40 years. 
• We're 80/20 here at Fire Within and we don't want to take the enjoyment, the social aspect, away and say you should never have this [food].

Links To Things I Talk About: 

• The Carying Place
• Headspace
• One Wake Affordable Housing

Episode Sponsor: 

This episode of the Fire Within Podcast is brought to you by the Fire Within Health Transformation Course, Learn the sustainable way to approach food, nutrition, and lifestyle changes. The yo-yo diets stop here. Buy the course today or take the free assessment.

Help Your Friends transform their health and nutrition... 

If you like the Fire Within Podcast, visit our website to subscribe, listen to past episodes, see recipes, personal training, nutrition coaching, and other resources. There are no shortcuts.

In This Episode: 

• At her position, Leighanne does nutrition education, physical activity education, as well as one-on-one health coaching and even meditation classes,
• Her undergrad degree is in exercise science with a minor in health and wellness. And then she has a master's in health studies.
• People who are out at sea can spend six months to a year at a time on the ships and job satisfaction is pretty low, so they try to focus on mental health and wellness. Often people know what they should be doing but aren't doing it.
• We talk about how transformation is not like a switch that turns on and suddenly one's health is under control, but it's a gradual progression as we replace habits with ones that better serve us.
• We discuss how setbacks are part of our journey, even those of a health coach and personal trainer. 
• We talk about how to deal with the "Oh f*&^% it's" which is when you make a bad decision, eat a poor meal, etc and decide to just start tomorrow and go off the rails for the rest of the day. 
• Those working on the ship don't have access to fast food and work long hours so some do experience weight gain, but others deal with other mental health and physical issues.
• Leighanne is a big proponent of meditation and mindfulness practices and how it is a muscle like any other that needs to be developed.

Quotes from This Episode: 

• "Not only that, but meditation also helps to separate us from our thoughts. And especially these judgmental thoughts we may have towards ourselves when we're trying to change habits." - Leighanne

Links To Things I Talk About: 

• The Military Sealift Command
• The Chopra App
• Leighanne's Instagram Account
• Email Leighanna

Episode Sponsor: 

This episode of the Fire Within Podcast is brought to you by the Fire Within Health Transformation Course, Learn the sustainable way to approach food, nutrition, and lifestyle changes. The yo-yo diets stop here. Buy the course today or take the free assessment.

Help Your Friends transform their health and nutrition... 

If you like the Fire Within Podcast, visit our website to subscribe, listen to past episodes, see recipes, personal training, nutrition coaching, and other resources. There are no shortcuts.

In This Episode: 

• Mike shares about how he got involved at RedLine Athletics and why he became an owner.
• Mike talks about his own children's journeys in sports and the overuse injuries that are prevalent for students who play sports with little to no downtime.
• Brandon shares about the chronic injuries that he acquired from lack of proper training early on in his fitness transformation. 
• We talk about the social and emotional benefits of exercise for students, especially during the pandemic.
• RedLine uses Fusionetics as a tool to help young people understand their limitations and recovery.
• Fusionetics’ Body MAP is a game-changing innovation in movement science. As a user performs a series of movements, the Fusionetics mobile video capture logs millions of data points which creates a precise, movement efficiency (ME) score.
• Fusionetics integrates sports science, clinical application, and cutting-edge technology to help decrease injury, optimize performance, and enhance recovery and RedLine gives you access to this technology as part of the membership.
• We talk about biomechanics and how sports injuries normally occur.
• Corrective exercises are incredibly important and often completely overlooked for middle and high school sports, this is another factor that contributes to sports injuries. 
• Mike shares the growth he has seen in his own children as a result of RedLine, they are 14, 12, and 11 years old.
• We discuss the biggest gaps in nutrition information that most of the young athletes at RedLine seem to be missing. 
• We talk about the recovery process for people who are recovering from ACL or MCL tears. 
• Brandon gives tips for listeners on how to know if your central nervous system is ready for the next round of training or still needs time to recover.
• We talk about the importance of sleep in the role of recovery.

Quotes from This Episode: 

• At RedLine Athletics we train the athlete first and foremost. - Mike
• After an assessment at RedLine, I realized I have been running wrong my entire life. I'm 41 years old and I wish I would have known this 25 years ago! - Mike
• If you can find discipline in a skill you enjoy, it's easier to apply that discipline to other areas of your life. - Brandon

Links To Things I Talk About: 

• How Fusionetics works 
• RedLineAthetics.com/suttonsquare

Episode Sponsor: 

This episode of the Fire Within Podcast is brought to you by the Fire Within Health Transformation Course, Learn the sustainable way to approach food, nutrition, and lifestyle changes. The yo-yo diets stop here. Buy the course today or take the free assessment.

Help Your Friends transform their health and nutrition... 

If you like the Fire Within Podcast, visit our website to subscribe, listen to past episodes, see recipes, personal training, nutrition coaching, and other resources. There are no shortcuts.