Just One More Cookie

Just One More Cookie

By Amy KochekHealth & FitnessMental Health
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Just One More Cookie episodes

  • Surviving the Holidays

    It's the most wonderful (anxiety-ridden, stressful, gluttonous, goal destroying, overwhelming) time of the year.  If you have made any type of health goal, whether that be to lose weight or maintain healthy habits, the holidays can be the perfect time to get off track and never get back on until the new year.  The problem with this is, you can create a cycle of guilt and negative self-talk when you allow chaos to surround you during the holidays, especially when it comes to your health.  In this episode, we talk all things holidays and how to survive them so you can actually ENJOY this time. Because that's what the holidays should be - WONDERFUL and ENJOYABLE!  

    Our Favorite Things:    http://barasportswear.com?aff=JOMC

    53 min
  • Just Say NO!

    Such a simple word but a word that has so much power. Yet, it's a word that some of us struggle to say. And the result can be resentment, overcommitting ourselves, and living in constant guilt.  There are times when we face so many struggles because of the weight of responsibilities on our shoulders. We are searching for a solution, and we have the answer . . .   Just Say NO!  Still sound too simple? Join us as we talk about the power of no, why we struggle to say no when we know we should, and the strategies you can start implementing to say no more often without crushing guilt.   

    Our Favorites: https://www.nike.com/ntc-app  

    TALK TO US! [email protected]

    1 hr
  • Health and Fitness at Any Age

    With each decade, and sometimes with each year, our bodies drastically change. And because of this, what was once easy or manageable feels like it's impossible. Heath and fitness can get tricky as we age. Hormones, injuries, health issues, apathy, and the amount of work we have to put in can seem daunting.  For many, that's an excuse to just give up. But on this episode, we bring on an expert at health and fitness who can guide you through the process of health and fitness at any age.   

    Abby and Amy's Favorites: 

    https://lillieeatsandtells.com

    IG: lillieeatsandtells  

    Shaheed's Virtual Gym: https://mytriplemmm.com

    FB and IG: _mmmuscles

    1 hr 3 min
  • Baby Steps - The Cure for Overwhelm

    Life can come at us in waves - and we can feel like we are drowning. This is especially true for our weight loss journey. Meal plans, exercise, kale, oh my! When we look at the whole journey, we can get overwhelmed, but when we take baby steps, changes can be easier and stick longer. In this episode, we will tackle the reasons we get overwhelmed, how to start taking baby steps, and some small start suggestions. 

    https://eatenlightened.com

    1 hr 36 min
  • Paying the Price of Excuses
    We know we should be doing it. We know that I life would change if we would do it. But, for some reason, we don't. And that reason is, excuses.
    We all have them. And for most of us, we've got some pretty good ones that are completely valid. But on the other side of excuses is the life that we really want to be living. On the other side of excuses is the mental, physical, emotional, and spiritual health we long for.
    So, how do we address our excuses. First, we are going to figure out why we holding on to our excuses so tightly. Then, we are going to figure talk about how to overcome excuses and JUST DO IT!
    Our food pick for this week:
    Cut Da Carb Wrap
    https://www.cutdacarb.com
    Joseph's Lavish Bread:
    https://www.amazon.com/Value-Pack-Josephs-Lavash-Reduced/dp/B01D6QVUA8/ref=sr_1_4?crid=3G82EDVHMF4DW&dchild=1&keywords=cut+da+carb+flatbread&qid=1597240360&sprefix=cut+da+%2Caps%2C181&sr=8-4
    1 hr 14 min
  • Healing Family Relationships
    Hurt is inevitable, especially when that hurt comes from family members. What we don't realize is, holding on to hurt can turn into anger and bitterness. And the long term effects go beyond just impacting your relationships and how you feel about yourself and the world around you.
    Bitterness and unforgiveness can literally start to attach your body, causing a number of physical conditions that can negatively impact your health - both mental and physical.
    Join us and a special guest as we take you on a vulnerable journey into our own hurt we experienced within our families, how we healed and are still healing, and what strategies you can start putting into practice to help you let go of hurt so you can live free. Article references: https://www.harleytherapy.co.uk/counselling/bitterness.htm
    1 hr 36 min
  • Break the Cycle of Obesity
    There are millions of children that are suffering from obesity. And, maybe we just shrug that number off and think, "They'll grow out of it."
    But what many, especially parents, don't understand is the emotional and physical consequences of childhood obesity that may follow your child into adulthood. From higher morbidity rates and increased depression to difficulty maintaining a healthy weight and greater potential for cardiovascular disease.
    The good news is, it is totally preventable and something that can start to be reversed TODAY! Not only do we offer some strategies, we also have our mom (Momma Gail) as a guest on the podcast to discuss this issue from a parent's standpoint.
    1 hr 11 min
  • Permission to sleep more - A LOT more
    It's one of the most ignored elements of a healthy lifestyle . . . SLEEP. Many of us have created a habit of neglecting a healthy sleep pattern because:
    1. We don't know what that looks like for us.
    2. We've trained our bodies to survive off of minimal sleep.
    3. We haven't created a night time routine to encourage sleep.
    The story is much the same with most of us. We know we need to get more sleep, but we don't think it is that big of a deal if we don't. But the reality is, lack of sleep is and will continue to wreak havoc on your health and overall lifestyle.
    In this episode we share some of the reasons why we aren't getting enough sleep and some habits you can start to form to get your sleep back on track to transform your health.
    1 hr
  • Building Body Confidence
    Most of our insecurities weren’t given to us at birth. In fact, many of us spent our younger years in a state of confident bliss. We were wonderful, the world around us was wonderful, and we didn’t know any different.
    And then we started to take on insecurities based on ridicule, others’ opinions, perceptions, and a list of other confidence destroyers. And then, the reflection that stared back at us in the mirror was unrecognizable.
    The beauty of confidence is that we are the final decision makers about building or destroying our confidence. Join us as we talk about the things in our lives that can easily destroy our confidence. Even more important, we give some strategies that we are currently trying to implement in our own lives to restore body confidence, which is really simply, confidence.
    1 hr 33 min
  • The Weight of Stress
    Chronic stress seems like a state that many of us have resigned ourselves to accept. And while stress is a reality, staying in that state can have short term and long term health conditions.
    So why do we stay in survival mode as stress attacks our mental and physical health? Why do we ignore the sure signs of burnout? Why do we keep seeing the scale go up even though we are doing all the "right things." Why do we crave sugary, high calorie foods when we are stressed?
    We tackle those questions and more in this episode about the silent attack that stress wages on our bodies every single day. And we provide some practices to implement to reduce levels of stress.
    1 hr 34 min

About Just One More Cookie

From the publisher's feed

Health is so much more than exercise and eating right - it is all encompassing and all-consuming. And after losing 175 pounds combined, Amy and Abby Kochek are sharing what they’ve learned on their…