Fuel Your Strength

There's nothing worse than getting to the end of your work day feeling utterly exhausted and like your brain is a pile of mush but also feeling like you have nothing to show for it. In the wellness space, there's a lot of chat around sleep and why it's so important. Yet, rarely do I see folks talking about how what you do during the other 16 hours of your day can affect how you feel.

In this episode, I'm laying out three keys ways to beat workplace exhaustion. As you listen, consider your own workday. Whether you have all the flexibility or none, you work inside the home or out, or you're an employee or the boss, there's something in this episode that will benefit you.

Specifically, I'm covering the importance of channel switching, the false promise of multi-tasking, and the key reasons you need to have a stress defusing tactic or two in your back pocket for day to day use.

In this episode I covered:

• Why sleep matters to energy but why it's not the only consideration
• How to fit in energy rechargers if you have little flexibility
• 3 ways to beat workplace exhaustion

Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA's September classes. You can learn more and save your seat by going to: www.nutritionaltherapy.com (and don't forget to mention my name on your application!)

You can also try out their free 7-day course, Nutritional Therapy 101 by going to: https://nutritionaltherapy.com/nutritional-therapy-101/

Remember to find the show notes and other episodes on StephGaudreau.com

Resources from this episode:

• The Core 4 Program starts September 1
• The Core 4 Book
• SelfControl App
• Steph's Instagram
• Harder to Kill Club

Follow Steph on:

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After a whirlwind career in publishing and marketing, Ashleigh Van Houten managed to combine her passion and persistence into a job that she loves. A writer for Paleo Magazine, two-time podcast host and strength trainer, Ashleigh knows the power of perseverance and is here to help you develop your skills so that you can make the best out of any situation.

Ashleigh believes in the importance of enabling yourself as a strong, confident and independent woman. A lover of the journey of education, Ashleigh has an amazing ability to take every experience as a learning opportunity and still finds the joy in learning something new every day.

Attracted to all things strength and fitness, Ashleigh is here to highlight how you can use fitness to find your confidence and the importance of bringing new perspectives and voices to a stagnant sphere. You owe it to yourself to find ways to develop your skills, find a path that works for you and have fun learning along the way.

How do you feel like your skills are interested are discussed in the health and fitness industry? Share what you would love to see more of in the comments on the episode page!

• How to approach physical training scenarios with more knowledge and confidence
• Why you should be focusing on the process more than the outcome
• Learn the benefits and drawbacks of the working for yourself lifestyle
• Takeaways of the life lessons learned through Jiu Shih Tzu and other training methods
• Exploring the need for more diversity in fitness and health podcasting

"I'm very much like look, this is the situation, am I going to just be pissy about it, am I going to sit here and wish it was a different way, or am I going to approach it like what can I get, how can I benefit from whatever the situation I am in?" (17:28)

"I've always been fascinated by what people can do when they like something and they train hard. What physical feats we are capable of, I think it is so fun to watch, it's so attractive and it's so interesting." (27:45)

"It's really just about finding the joy in learning and confidence-building, because that's what life is, it's a learning process." (31:39)

"Nothing feels better than throwing a good punch. You gotta try it!" (46:49)

"There's always room for more perspectives and voices and ideas and opinions. And that's what I want to help facilitate." (53:14)

Ashleigh Van Houten Website

Follow Ashleigh on Instagram

Paleo Magazine Radio

Muscle Maven Radio

Human Potential Party Website

Order The Core Four Here

Nutritional Therapy Association Website

Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA's September class. You can learn more and save your seat by clicking here (and don't forget to mention my name on your application!)

You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here.

Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest

I'd really love it if you would take 1 min and leave us a rating and review on iTunes!

MOTIVATION IS CHEAP.

Yep, that's right, I said it. Motivation can be so fleeting. How often have you had plans to cook dinner or get that workout in but you throw your hands up to the sky and get frustrated about why motivation seems to be eluding you? (And then you get mad and blame yourself for being weak-willed, undisciplined, or plain ol' bad. Not helpful.)

In this episode, I'm dishing on five different strategies you can use whenever you're not feeling motivated. Warning: Some of them are real talk and you may not like them. But trust me when I say that sometimes you need to hear it for your own good. Fierce love and compassion are always present. With these five strategies you'll build the frameworks that really help change stick.

In this episode I covered:

• Why motivation is cheap
• Why it's time to stop waiting around for motivation
• 5 ways to get change to really stick

Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA's September classes. You can learn more and save your seat by going to: www.nutritionaltherapy.com (and don't forget to mention my name on your application!)

You can also try out their free 7-day course, Nutritional Therapy 101 by going to: https://nutritionaltherapy.com/nutritional-therapy-101/

Remember to find the show notes and other episodes on StephGaudreau.com

Resources from this episode:

• The Core 4
• Steph's Instagram
• Harder to Kill Club

Follow Steph on:

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Jason Williams believes that nutrition and fitness should not be something that you stress about. Instead, Jason works to integrate practices like meditation and yoga into his personal training to help his clients realize the power of embracing a modality of approaches to your fitness regime.

Getting fit is not always about lifting weights or moving at a high intensity. Jason focuses on finding exercises to give you the health and serenity you crave while crossing over to different realms of the health space. Learn how to incorporate yoga, meditation and more into your workout seamlessly and effectively, as well as the multiple benefits you can receive by letting go of some of that stress.

Promoting a message of awareness, inclusion, and the desire to play, Jason is changing the game when it comes to creating a sustainable life through fitness, nutrition, and mindset. It is time to embrace a more fun-loving approach to fitness and find a way to embrace recovery and self-love to develop a true mind-body connection.

Have you experimented with alternative modalities such as yoga and meditation? How do you find they benefit your workout? Share with us in the comments on the episode page!

• Why you shouldn't be stressed about working out and how to find a happy balance
• Simple ways to embrace basic meditation practices without extra effort
• Debunking the most common misconceptions about meditation
• The importance of inclusion and awareness in fitness and in life
• How to develop a mind-body connection through a lighthearted fitness approach

"There are other things in life to worry about, you have enough, so make it fun, working out should be fun." (28:05)

"I realized how much [meditation] changed my life, in terms of relationships, to fitness, the way I eat, to average decision making. It was awesome and that's what I wanted to bring to people, it was kind of like that missing piece to what I had." (37:22)

"Meditation allows your time back. You feel like you get all this time back in the world from doing meditation." (46:58)

"I don't care how you do it, but awareness is my message and including everyone so your life will become a lot easier, and that's what we all want." (50:27)

Jason Williams Website

Follow Jason on Facebook | Instagram

Contact Jason at [email protected]

You Have Enough Stress In Your Life; Don't Let Exercise Add To It by Jason Williams

Order The Core 4 Here

Nutritional Therapy Association Website

Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest

I'd really love it if you would take 1 min and leave us a rating and review on iTunes!

There's a really specific reason that I decided the subtitle of my new book, The Core 4 couldn't be, "Love Your Body, Own Your Power." It has to do with how we put self-love on a pedestal as the be-all, end-all way to approach personal growth and transformation in the wellbeing space. While I think most people who encourage you to "love your body" mean well, if you're in the depths of really negative body image, lacking self-confidence, and struggling with self-acceptance, self-love can feel like an impossible pipe dream. So what else is there?

In this episode, I'm presenting another option for a middle ground where you can be neutral about your body. I'm discussing why it may be more helpful and why you don't have to earn the right to take care of and respect your body. My hope is that by the end, you may realize there's a neutral place you can think about instead of being dismayed at the idea of having to love every single bit of your body 24-7.

In this episode I covered:

• Why words are important & why I changed the subtitle of the book
• The sticky stuff about self-love
• Why neutrality is a valid option
• What neutrality might look like

Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA's September classes. You can learn more and save your seat by going to: www.nutritionaltherapy.com (and don't forget to mention my name on your application!)

You can also try out their free 7-day course, Nutritional Therapy 101 by going to: https://nutritionaltherapy.com/nutritional-therapy-101/

Remember to find the show notes and other episodes on StephGaudreau.com

Resources from this episode:

• The Core 4
• Take a Deep Dive Inside The Core 4 – Ep 226
• On the Wagon, Off the Wagon – Ep 216
• Harder to Kill Club

Follow Steph on:

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What do you know about tonic herbalism, medicinal mushrooms and the role herbs and naturopathy can play in your life? If the answer is not much, Mason Taylor is here to correct that and introduce you to the benefits of tonic herbs. The owner and founder of SuperFeast, an Australian based tonic herbalism company, Mason is passionate about using herbs to increase your flow of Chi and connect you with your immune system.

SuperFeast works to be more than just the standard health company selling you on something by backing up their philosophy with connection, support, and the ancient science that has helped sustain life for centuries. Learn about the energy of your symptoms, the difference between inferior, regular and superior herbs, and how to gain an understanding of how your constitution exists in your body.

Mason wants to walk alongside you and help you during your discovery process. When used and understood correctly tonic herbalism can help you age gracefully, bring lightness back into your body and help you shine your spirit through your physical cracks. By opening the door to tonic herbalism you can go deeper into the herbal world, learn to forage for yourself and find new understanding and enlightenment of your Chi.

Are you ready to procure an understanding of how your constitution works and get to work on your temple? Share what you found the most intriguing about Mason's journey in the comments on the episode page.

• Explore the chemical metabolic processing happening within your immune system
• How to identify superior herbs that can be used to enliven and enrich your life
• Ways to maintain your flow of Chi and have smooth communication in your body
• Tips to living a sustainable lifestyle for your organ function and emotional soul
• Understanding the role tonic herbs and medicinal mushrooms can play in daily life

"What I'm trying to do here is convey the philosophy behind these herbs so that people can really start inviting that into the culture of their health and into their habitual flow." (15:44)

"You want to use herbs and practices to understand your constitution thoroughly, not to fix you." (37:28)

"What they really want to begin with is these Jing herbs to restore those foundations so that it is possible to generate your own Chi energy to move you through the day." (42:31)

"There's more validity in that slow approach of taking sovereign responsibility for your health and your immune system and your energy levels. So that in 40 or 50 years' time you are not walking on eggshells and all of a sudden needing surgery. And that is where tonic herbalism is just my excuse to talk about that." (54:41)

SuperFeast Website

SuperFeast Podcast

Follow SuperFeast on Instagram | Facebook

Mason Taylor Website

The Mason Taylor Show

Get The Core 4 Book Here

Nutritional Therapy Association Website

Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest

I'd really love it if you would take 1 min and leave us a rating and review on iTunes!

It's pub week, and The Core 4, my newest book, is out in the world! To celebrate, I'm taking you on a deep dive inside the book and walking you through a virtual tour. This book deals with health but it's not the same as other diet, weight loss, and fitness books. In fact, it's not a weight loss book at all. Rather it's about helping you find sustainable habits that work with your life in the four pillars:

• Eat Nourishing Foods
• Move With Intention
• Recharge Your Energy
• Empower Your Mind

In this episode, I'm sharing the overall why of the book. Then, I'm giving you a brief highlight of each pillar and its framework. Finally, I walk you through the 30-day program, emphasizing what it is and isn't so that you're equipped to put this into practice in your own life.

In this episode I covered:

• A quick celebration of the book at #1
• The why of the book
• The two main parts of the book
• The 4 pillars
• The Core 4 30-day experience

Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA's September class. You can learn more and save your seat by going to: www.nutritionaltherapy.com (and don't forget to mention my name on your application!)

You can also try out their free 7-day course, Nutritional Therapy 101 by going to: https://nutritionaltherapy.com/nutritional-therapy-101/

Remember to find the show notes and other episodes on StephGaudreau.com

Resources from this episode:

• The Core 4
• Amazon Look Inside
• Audible audio sample
• Behind the Scenes of The Core 4 – Ep 225
• Harder to Kill Club

Follow Steph on:

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Today is the day, The Core 4 is officially on the shelves of your local bookstore or favorite online retailer. I am so excited about the release of my new book that I have invited my husband Z to join us today to discuss the highs and lows of writing a book, examining the programs found in The Core 4 Book and have a look to the past and the future about what is coming next.

Writing a book can be filled with lots of fears and insecurities, and it is my mission to show that women can be strong in spite of our misconceptions and concerns. Through this book and this episode, I hope to walk alongside you as you stop living your restrictive lifestyle and start embracing what works for your body.

I believe in setting yourself apart by persevering, moving forward and embracing your body while owning your power. The Core 4 is all about these principles, and if you would like a chance to look into the 'making of' process, join us on this episode and let me help facilitate you to find another way.

Have you ordered your copy of The Core 4 yet? Share what you are most excited to read about in the comments on the episode page.

• Why you need to purchase your copy of The Core 4 today
• What drove me to write a third book and exploring my creative process
• The role photography has played in the book and your ability to use it at home
• My favorite parts within the program and how to put what you read into practice
• The ins and outs of dealing with a literary agent versus self-publishing

"This has probably been one of the biggest projects I have done in my career, my second career as a self-employed business owner and nutritional therapist and strength coach and all the things I do. But its also been one of the scariest things I think that I have done." (13:44)

"When you are in it, it's so hard to see that there is another possible way of looking at things. And it doesn't mean we don't take care of ourselves, I think that's the other thing I hear, is like 'oh well you are just going to eat whatever the fuck you want and treat yourself like a trash can'. And its lie no, that's exactly not the point." (33:29)

"I don't at all blame anybody who is stuck in this position and thinks this is all you know because I was there too. And it's just what we are taught." (34:00)

"I wanted to plant the seed that we are so much stronger and we are capable of so much more than we give ourselves credit for." (51:27)

"Women are so powerful and strong and can continue to build strength late into life. And it is not only fun and cute to do that, it's important for our health." (55:03)

Order The Core 4 Book Here

HTK 165: Craig Zielinski

HTK 035: Craig Zielinski

Steph Gaudreau Events

Nutritional Therapy Association Website

Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest

I'd really love it if you would take 1 min and leave us a rating and review on iTunes!

Injured and faced with taking time off the gym? Have a surgery coming up and you're required to step away from your usual movement routine? Not gonna lie: it can be a massive mindfuck. Thoughts about losing all your gains and having to start from scratch are common. The desire to rush back into it before you're ready, real. And what are you supposed to do with all this extra free time? If you're like many people who have gone through this – including me! Hey! Hi! – it's enough to make you feel crazy.

Okay...deep breath. This is (probably) not the end of everything. In this episode, I'm walking you through some shifts that are essential and will be very helpful if the unfortunate injury or surgery strikes. Learn how to flip the loss of time in the gym to something useful and how to keep it all in perspective.

In this episode I covered:

• Why time in the gym or participating in fitness is building up your savings account for injury or illness
• Why you need a plan B for stress relief
• How to maintain perspective about time off the gym
• What to fill your extra time with

Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA's September class. You can learn more and save your seat by going to: www.nutritionaltherapy.com (and don't forget to mention my name on your application!)

You can also try out their free 7-day course, Nutritional Therapy 101 by going to: https://nutritionaltherapy.com/nutritional-therapy-101/

Remember to find the show notes and other episodes on StephGaudreau.com

Resources from this episode:

• Get all the pre-order bonuses for The Core 4
• How to Set Goals for Better Results – Ep 222
• Harder to Kill Club

Follow Steph on:

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I'd really love it if you would take 10 seconds and subscribe to the podcast!

As adults, we often pick and nag at the things we don't like about our bodies. This can translate into your child's vocabulary of how they talk about their own body and can create issues around food and body confidence.

After early traumatic messages and social media sent Dana Suchow into an unhealthy lifestyle filled with eating disorders and unhealthy habits, Dana decided to make a difference in prevention to make sure no child felt the same way that she did. Now she helps teachers, parents, and caregivers raise body confident teens and kids while also examining their own internal dialogues.

Dana is all about creating an environment where kids learn to take care of their bodies and feel safe and accepted regardless of what they look like. Today she is here to answer questions that came directly from you, the audience, so that you can learn how to raise kids that love their bodies.

Learn everything from the importance of letting children speak, to how to set boundaries in a body-shaming home, why you should be diversifying your social media and essential tools to help you raise kids that are ultimately confident in their bodies no matter what.

Do you know a parent, teacher or caregiver that could use this information to create a body-positive environment? Tag them in the comments on the episode page and let us know what you loved most about this episode while you're at it.

• Tools to equip kids against body negativity when they are outside the home
• Setting rules around the language about the body used around your child
• How to help and encourage kids who are overweight without nagging
• Ways that you can prevent eating disorders in kids through self-love
• Addressing toxic masculinity and how to approach this conversation with boys

"Really what we need to be doing is letting kids know that we will love them no matter what their bodies look like. Asking them 'where did you hear that, where did you learn that it is wrong to be plus-sized or it is wrong to have fat on your body?' Because there is nothing wrong with it." (24:36)

"Kids are like sponges, and they pick up how we talk about our own bodies. They pick up what we say, but they also pick up what we don't say." (32:58)

"When you love something you do what's best for it. And if we can teach kids to love these incredible natural machines that we were given, they will make better choices in their lives, they will take better care of themselves, and they will be more outgoing and confident in their lives." (36:17)

"Shame doesn't work, so shaming a child because they are 'overweight' isn't going to work. The only thing that will work for your child to be at a weight that is healthy for them, which may not be thin, is love." (44:14)

Dana Suchow Website

View Dana's Body Image Resources Here

Follow Dana on Facebook | Instagram | Twitter

Nutritional Therapy Association Website

Order The Core 4 Book Here

Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest

I'd really love it if you would take 1 min and leave us a rating and review on iTunes!