Looking back over the last few years, I almost can't believe how far I've come, how much I've grown! And I'm not done yet! In this moment, on this day of Thanksgiving, I just want to say "thanks" for your ongoing support and love. You're my inspiration! Happy Thanksgiving!

-------------------------

Say hey, and let me know what’s going on with your journey on Instagram, Facebook, Twitter and TikTok.

Listen to other episodes on my website: IncognitoAthlete.com.

If you are loving the episodes so much you think they're 5-star awesome, please leave a review on this podcast app!

Ignoring texts. Creating arguments out of thin air. Bringing up resolved arguments. Recruiting others against you. Initiating smear campaigns through gossip. Calling you crazy. Sending strings of argumentative messages. Lying about what they said…or did. These may be indications of a verbally abusive situation. Although these seem tame compared to the definition of physical abuse, verbal abuse, especially over time, can have lasting, harmful effects.

In fact, it can start as something innocuous, and grow and fester over time, leading to damaging effects. In pursuit of my physical wellness through weight loss, I'm uncovering layers of weight that I have carried most of my life, proverbial weight on my mind and heart. "Only the mindset matters," says my mindset coach. So, I'm taking a time out today to call it what it is--abuse--and move forward by sharing my experience and findings with you.

-------------------------

If you are experiencing something that "just doesn't feel right", I encourage you to seek counsel with someone who does. Whether it is a life coach, therapist or psychologist, mental health professionals can support you in defining your experiencing and helping you work through your feelings.

For somewhere to start, I recommend Life Coach Amanda Brooke. As a third-generation life coach with 20 years of applied experience, she has taught me the tools to manage life's challenges better than ever. Feel free to reach out to me for details on my experience, or check out her "Free Your Mind" 90 day program at amandabrookelifecoach.com/freeyourmind. 

------------------------

Referenced Resources:

"What is Verbal Abuse?" | Medical News Today

Lisa A. Romano | Breakthrough Coach & Author

------------------------

Say hey, and let me know what’s going on with your journey on Instagram, Facebook, Twitter and TikTok.

Listen to other episodes on my website: IncognitoAthlete.com.

If you are loving the episodes so much you think they're 5-star awesome, please leave a review on this podcast app!

You mean bottled water isn't all the same? I'm not talking about taste. I'm talking pH levels and ingredients. 

As necessary as water is, I've learned that not every water source is equal and neither are their components. In fact, many bottled water sources are highly acidic, which challenges your body's instinct to stay pH balanced, and doesn't support our weight loss or wellness goals.

In this episode, I conduct a home science experiment to find out the pH of popular bottled water brands, including Aquafina, Dasani, SmartWater and Fiji, to learn what sources are best to grab on the go. I also rate these sources on taste to share which popular water brand I'll be purchasing on my trip this weekend to Omaha, NE. 

(Yes, I said Nebraska!)

Tune in next week for more details on our adventure to the Midwest and my mini wellness retreat!

-------------------------

Say hey, and let me know what’s going on with your journey on Instagram, Facebook, Twitter and TikTok.

Listen to other episodes on my website: IncognitoAthlete.com.

If you are loving the episodes so much you think they're 5-star awesome, please leave a review on this podcast app!

It's time to break it down. I have a confession to make. Join me for a "keepin' it real" kind of episode with no fluff and no more nonsense!

Self-sabotage is real as I am sitting here typing this. Whether a person is in pursuit of new job, searching for a loving relationship with a partner or setting a new weight loss goal, we all have the ability to make it happen or throw a giant grenade in the middle of our carefully mapped out plan. What happened to the energy, the passion, the motivation? 

It all goes away thanks to the Jedi mind tricks we play on ourselves. I can personally attest to this truth. 

This brings me to my confession to you as my trusted listener. After, I'm sharing three ways that I'm using tried and true self-development tactics to take the bull by the horns and not allow my goals to be dead on arrival.

-------------------------

Say hey, and let me know what’s going on with your weight loss journey on Instagram, Facebook, Twitter and TikTok.

Listen to other episodes on my website: IncognitoAthlete.com.

If you are loving the episodes so much you think they're 5-star awesome, please leave a review on this podcast app or on Facebook!

Cutting foods has been an ongoing trend for the better part of my life. From juicing to intermittent fasting diets, I've lived in various cycles of deprivation. And it stinks. No one really wants to give up pizza, right? Plus, I almost always ended up in the same place, binging on those foods to fill the void and ultimately sabotage my efforts.

As part of my weight loss and wellness journey, I've learned three ways that I can have my pizza AND eat it too. Yum! These sustainable solutions are alternatives to eliminating food and offer you the freedom to still savor the foods that you love. And they don't require a scale, point system or mail-order, microwave meal. I not only discuss options for pizza but also for pasta, chocolate and alcohol. (Double yum!) 

-------------------------

Resources:

https://www.nhrmc.org/~/media/testupload/files/low-gylcemic-meal-planning.pdf?la=en

https://www.healthline.com/nutrition/shirataki-noodles-101#what-they-are

-------------------------

Say hey, and let me know what’s going on with your journey on Instagram, Facebook, Twitter and TikTok.

Listen to other episodes on my website: IncognitoAthlete.com.

If you are loving the episodes so much you think they're 5-star awesome, please leave a review on this podcast app!

Stress can have such damaging effects, especially for someone like me who is pushing past self-sabotage and mental roadblocks in pursuit of better health. It can ultimately lead to burn out and quitting. But not for this girl. You've heard the commercials. You've seen the ads. Now, I've given them a try. Tune in for 9 ways that I successfully overcome all types of stress that come up in everyday life. If you take away one nugget of stress management support from this episode, then it will be worth the 30 minutes of listening. I promise.

-------------------------

Sources & Resources:

https://www.healthline.com/nutrition/fat-soluble-vitamins#vitD

https://www.mindbodygreen.com/articles/how-having-overweight-or-obesity-affects-your-vitamin-d-needs

https://todoist.com/productivity-methods/pomodoro-technique

https://chopra.com/articles/how-breathwork-benefits-the-mind-body-and-spirit

https://www.healthline.com/nutrition/benefits-of-maca-root

https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469

https://www.medicalnewstoday.com/articles/321805

-------------------------

Say hey, and let me know what’s going on with your journey on Instagram, Facebook, Twitter and TikTok.

Listen to other episodes on my website: IncognitoAthlete.com.

If you are loving the episodes so much you think they're 5-star awesome, please leave a review on this podcast app!

I’m following up (as promised!) with my results of the 10-Day Green Smoothie Cleanse, which I kicked off in Episode 3. 

(If you have not listened to that episode, please do so now! You’ll want to hear about the framework for the process, which is based off of JJ Smith’s best-selling book.)

In this info-packed short, I review all my PRs and misfires as well as one ultra-surprising result that came from this 10-day practice of pure discipline. And, of course, I share my final weight and total weight loss after finishing the program. I think you'll be as surprised as I am!

-------------------------

Say hey, and let me know what’s going on with your journey on Instagram, Facebook, Twitter and TikTok.

Listen to other episodes on my website: IncognitoAthlete.com.

If you are loving the episodes so much you think they're 5-star awesome, please leave a review on this podcast app! (If you're a Spotify fan, please toggle over to Facebook to leave a review there.) Thanks so much!

I'm like a detective, a journalist, a curious crusader, digging for information to help my weight loss surgery be a success. Even though I am not choosing weight loss surgery, I see so much value in hearing the stories of the people I'm meeting along the way. Trisha's story is no different. 

This bonus track for Episode 4 is about Trisha Lessis, who experienced weight loss surgery 10 years ago, and is still benefitting from her decision. She's outside all the time and trying new things like canoeing and ziplining. Today couldn't be more different from where she started, at 315 and suffering from all the symptoms a 20-something doesn't want to deal with.

Whether you are making surgery your game plan or just looking for some inspiration for yourself, check out this bonus short, and let me know how you connect with her story. 

-------------------------

Say hey, and let me know what’s going on with your journey on Instagram, Facebook, Twitter and TikTok.

Listen to other episodes on my website: IncognitoAthlete.com.

If you are loving the episodes so much you think they're 5-star awesome, please leave a review on this podcast app!

My method of weight loss isn't the only path to take. That's why I'm taking a time-out this week to introduce you to Kymmie Huard, a courageous and strong young woman who paved a path to wellness by choosing weight loss surgery. With so much to gain by losing weight, Kymmie made this personal decision based on her own personal needs in order to prioritize herself and the quality of her future. In our interview, we dive into what prompted her decision, how she came to choose weight loss surgery, the rewards she now sees post-recovery and all the feels in between.

-------------------------

To find out how you might share YOUR unique journey to wellness on the podcast, please contact me on Instagram: @incognito.athlete.

-------------------------

Say hey, and let me know what’s going on with your journey on Instagram, Facebook, Twitter and TikTok.

Listen to other episodes on my website: IncognitoAthlete.com.

If you are loving the episodes so much you think they're 5-star awesome, please leave a review on this podcast app!