We naturally want WHAT we want, WHEN we want it. But most of us also know that to get everything we want when we want it is not the best thing for us in the long run. 

Learning to say "no" to yourself is vital to changing a long-term habit, a current behavior, or achieving a goal. Heidi shares examples and a four part process to saying "no" to yourself.

Take Aways

• Saying "no" to yourself is a useful skill to develop.
• It leads to greater self confidence and peace.
• Example 1: Long term habit of nail-biting. 
• Example 2: Current behavior of throwing dishes away instead of washing and reusing them.
• Example 3: Achieving a goal of being healthier by losing five pounds in the next two months.
• 4 part process: Desire. Recognize. Decide. Practice.
• Applying the process to the examples above.
• Heidi shares about her realizing she made conversations really awkward by how she answered the question, "How are you?" during her husband's first deployment. 
• She went on to change her response and it made life better overall. 

Visit Heidi Bradford Coaching to find out how to work with Heidi.

Download your "5 Ways To Feeling Better with PMDD" here.

5 Keys to Living Well with PMDD

• Educate yourself
• Get support
• Try things
• Track your symptoms (and period)
• Accept grace

Heidi's 5 Part Method for Getting Rid of PMDD

1. Mindset
2. Supplements
3. Tracking
4. Defaults
5. Personal development: Set and Achieve Goals

Resources

• Semaine PMS and Period Support Supplements

Music

• Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com
• Music promoted by https://www.free-stock-music.com

With the holidays coming and hectic lives, we can all use simple reminders on losing weight and staying healthy. Heidi outlines five ways to lose weight without dieting in today's episode. Enjoy!

Take Aways

• Take breaks from eating. This helps with insulin resistance and allows your body to access fat to use as fuel rather than sugar.
• Eat less ultra-processed foods (UPFs).
• Stop eating your feelings. 
• Stop eating by 7 pm and wait until 11 am to eat. Drinking water is okay.
• Write down your cravings
• Ingredients matter. Check them. 
• Our feelings don't usually need to be overanalyzed, but they do need to be noticed. 

Resources promised

• Download my 5 Ways to Lose Weight Without Dieting printable.
• Sign up for How to Lose 20 pounds in 20 weeks call.

 

Visit Heidi Bradford Coaching to find out how to work with Heidi.

Download your "5 Ways To Feeling Better with PMDD" here.

5 Keys to Living Well with PMDD

• Educate yourself
• Get support
• Try things
• Track your symptoms (and period)
• Accept grace

Heidi's 5 Part Method for Getting Rid of PMDD

1. Mindset
2. Supplements
3. Tracking
4. Defaults
5. Personal development: Set and Achieve Goals

Resources

• Semaine PMS and Period Support Supplements

Music

• Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com
• Music promoted by https://www.free-stock-music.com

Trying to lose weight can be tricky. Heidi has been helping men and women lose weight for the past 3 years. This episode explores why we think we can't lose weight, the solutions most people have tried, and a different (hint: emotional) approach to losing weight.  

Get the 5 Ways to Lose Weight Without Dieting here. 

Ready to lose 20 pounds in the next few months? Info call with Heidi is Friday, October 17th at 11 am Mountain time. Sign up here. (That's 10 am PT/12 pm CT/1 pm ET)

Take Aways

• Being overweight is a big problem for people right now
• Reasons people tell themself they're overweight: no willpower, our culture...food is everywhere...gathering, entertainment, and at work, fast-paced lifestyle, traveling a lot, watching tv or scrolling social media, hormones, thyroid issues, overeating, stress, poor sleep, genetics
• What if the bigger issue to losing weight is emotional?
• Stopping overeating is easier when we address overdesire and overhunger.
• Learning to recognize and experience urges, cravings, and emotions (without eating) NEEDS to be part of sustainably losing weight.
• Emotional help + better information about the body, insulin, and fat adaptation = more success in losing weight
• There ARE ways to lose weight and stay at your ideal weight that are natural and sustainable. YOU CAN DO IT!

Visit Heidi Bradford Coaching to find out how to work with Heidi.

Download your "5 Ways To Feeling Better with PMDD" here.

5 Keys to Living Well with PMDD

• Educate yourself
• Get support
• Try things
• Track your symptoms (and period)
• Accept grace

Heidi's 5 Part Method for Getting Rid of PMDD

1. Mindset
2. Supplements
3. Tracking
4. Defaults
5. Personal development: Set and Achieve Goals

Resources

• Semaine PMS and Period Support Supplements

Music

• Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com
• Music promoted by https://www.free-stock-music.com

There are people that inspire you to change and do things you want to do, but don't seem to have the gusto to get them done. Jody Moore is one of those people for Heidi. Listen in for ways Heidi has been inspired by Jody Moore over the years and her recent experience at Jody's marketing conference in San Diego. 

Take Aways

• Jody's teachings, coaching, and example have inspired Heidi.
• You are responsible for you and your life. If it sucks, it's on you. If it's awesome, it's on you. 
• It's okay to mess up. 
• You need to dream. 
• You need to live.
• You're not in control of others' feelings.
• Recognizing thought, feeling, and action patterns can help you to change your life. 
• Jody actively pursuing her dreams and desires has inspired Heidi to take more action toward fulfilling her dreams.
• You can do amazing things if you want to. 
• Heidi will open a new coaching program soon... to help women lose weight.

Visit Heidi Bradford Coaching to find out how to work with Heidi.

Download your "5 Ways To Feeling Better with PMDD" here.

5 Keys to Living Well with PMDD

• Educate yourself
• Get support
• Try things
• Track your symptoms (and period)
• Accept grace

Heidi's 5 Part Method for Getting Rid of PMDD

1. Mindset
2. Supplements
3. Tracking
4. Defaults
5. Personal development: Set and Achieve Goals

Resources

• Semaine PMS and Period Support Supplements

Music

• Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com
• Music promoted by https://www.free-stock-music.com

There is a temptation to stay safe and set ourself up with friends and family and leave the rest of the world alone. But there are benefits to getting out of our lives. There are benefits to seeing destitute people and hearing people's difficulties. There are benefits to being in the midst of laughter and smiling as well. Heidi shares experiences that have led to these beliefs in today's podcast. You'll like this one. There are lots of stories.

Take Aways

•  There is a temptation to get ourselves set up in a good place and then seclude ourselves from the world physically or socially or both. 
•  Hearing sad and seemingly hopeless stories of others leads to feelings of compassion for them and appreciation for some of the things you have that you take for granted.
•  We also need to hear laughing and happy people. 
• Witnessing other people go through a "normal day" and regular life things can help someone who is having a difficult time be able to cope better.
•  "Witnessing these and other normal life patterns brought a peace to my heart. It was as if my heart was saying, 'See! Normal life still exists. People are still buying groceries, they're still making dinner, they're still going to sporting events. It's going to be okay.'"
•  Sometimes we need to schedule a day and time for a certain thing. Sometimes that's what our life needs. 

Visit Heidi Bradford Coaching to find out how to work with Heidi.

Download your "5 Ways To Feeling Better with PMDD" here.

5 Keys to Living Well with PMDD

• Educate yourself
• Get support
• Try things
• Track your symptoms (and period)
• Accept grace

Heidi's 5 Part Method for Getting Rid of PMDD

1. Mindset
2. Supplements
3. Tracking
4. Defaults
5. Personal development: Set and Achieve Goals

Resources

• Semaine PMS and Period Support Supplements

Music

• Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com
• Music promoted by https://www.free-stock-music.com

The idea that, "If I do this now, it will make something else easier later," is sometimes true and sometimes NOT true. On this episode, Heidi explores three examples of when you may want to second guess your gut instinct to "do it now." She also encourages a trade-off perspective especially when your brain is telling you to do something now for a supposed future benefit.

Take Aways

• Example 1: Preparing to move from your current house by spending a lot of time downsizing, reorganizing, & cleaning 
• Example 2: Preparing for the passing of a loved one by getting rid of items or divvy-ing them now vs later
• Example 3: Preparing for college by writing extra papers now
• We fall for this idea  because it masquerades as other things. It masquerades as preparation and planning, and we all know that there are benefits from planning and there are benefits from preparation.
• Recognize when you feel driven to do something now for a future benefit
• What's underneath that feeling? Not wanting to disappoint yourself? Not wanting to disappoint someone else? Wanting to look put together? Are you avoiding a feeling by staying in action and productivity?
• Consider the trade-offs of this specific action. What are you giving up? In what ways will it impact your relationships?
• If you still feel in a hurry to do the thing, pause and wait for peace to come in. Then do the thing if you want to. 
• Don't put it on God. If you feel rushed or hasty to do something because "He wants me to" pause long enough to feel His love, peace, confidence, or reassurance. Then move forward.

Visit Heidi Bradford Coaching to find out how to work with Heidi.

Download your "5 Ways To Feeling Better with PMDD" here.

5 Keys to Living Well with PMDD

• Educate yourself
• Get support
• Try things
• Track your symptoms (and period)
• Accept grace

Heidi's 5 Part Method for Getting Rid of PMDD

1. Mindset
2. Supplements
3. Tracking
4. Defaults
5. Personal development: Set and Achieve Goals

Resources

• Semaine PMS and Period Support Supplements

Music

• Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com
• Music promoted by https://www.free-stock-music.com

Heidi describes a new habit she's trying to create. She outlines elements that will help in successfully creating a new habit. 

Take Aways

• Six elements of creating a new habit:

1. Have a vision (but a vision alone is not enough)
2. Identify skills you will be building immediately
3. Follow through
4. Notice urges
5. Make it easy
6. Make it fun 

Visit Heidi Bradford Coaching to find out how to work with Heidi.

Download your "5 Ways To Feeling Better with PMDD" here.

5 Keys to Living Well with PMDD

• Educate yourself
• Get support
• Try things
• Track your symptoms (and period)
• Accept grace

Heidi's 5 Part Method for Getting Rid of PMDD

1. Mindset
2. Supplements
3. Tracking
4. Defaults
5. Personal development: Set and Achieve Goals

Resources

• Semaine PMS and Period Support Supplements

Music

• Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com
• Music promoted by https://www.free-stock-music.com

Disapproval is something most of us feel from ourselves or from others on a consistent basis. What if you could feel the disapproval and still feel confident and be at peace with yourself? What if disapproval doesn't have to derail your day or keep you from moving forward with your goals? Today's episode outlines why it's hard to feel disapproval and a formula for working through disapproval when it comes. A printable episode guide is available here. 

Take Aways

• Disapproval is hard because we naturally desire to be "liked."
• It also feels yucky when we initially feel disapproved of so we try to get out of that yucky feeling as fast as possible. 
• You may also be worried about a possible long-term impact their disapproval could mean for you. That makes it complicated to know how to respond.
• Disapproval of yourself comes up often because our brain is consistently looking for the bad and judging. 
• Try to see the other side of things when you notice your brain offering negative after negative thoughts.
• When you're feeling disapproved of it is NOT a good time for introspection.
• Formula to allowing disapproval: 

1. Recognize that you're feeling disapproved of and let yourself feel uncomfortable. 
2. Pause. Hold back on lashing out immediately or running away from the situation.
3. Clarify. Fill in the blank: This doesn't mean that ______.
4. Clarify. Fill in the blank: It could mean that ______.
5. You'll feel a bit better.
6. Decide what to do or say next. 

Visit Heidi Bradford Coaching to find out how to work with Heidi.

Download your "5 Ways To Feeling Better with PMDD" here.

5 Keys to Living Well with PMDD

• Educate yourself
• Get support
• Try things
• Track your symptoms (and period)
• Accept grace

Heidi's 5 Part Method for Getting Rid of PMDD

1. Mindset
2. Supplements
3. Tracking
4. Defaults
5. Personal development: Set and Achieve Goals

Resources

• Semaine PMS and Period Support Supplements

Music

• Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com
• Music promoted by https://www.free-stock-music.com

Learn how and why it's a good idea to push back on some of your thoughts.

Take Aways

• It's common to believe thoughts that come to mind.
• You don't HAVE to believe all the thoughts that come naturally.
• We CHOOSE to believe things.
• Reasons to push back on thoughts: they're keeping you stuck, they're creating confusion, they're in the way of achieving a goal, & for fun.
• Examples of thoughts you could push back on: I always say yes. Seeing food makes me want it. It's a pattern for me to... I can't hear God. (And lots more.)
• How to push back is... GENTLY. Offer "Maybe," "Sometimes," "And...," "Actually," or "Not really."

Visit Heidi Bradford Coaching to find out how to work with Heidi.

Download your "5 Ways To Feeling Better with PMDD" here.

5 Keys to Living Well with PMDD

• Educate yourself
• Get support
• Try things
• Track your symptoms (and period)
• Accept grace

Heidi's 5 Part Method for Getting Rid of PMDD

1. Mindset
2. Supplements
3. Tracking
4. Defaults
5. Personal development: Set and Achieve Goals

Resources

• Semaine PMS and Period Support Supplements

Music

• Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com
• Music promoted by https://www.free-stock-music.com

A concept I've been pondering is living in expectation vs living with agreements. Part one of this episode is a review of this concept as explained by Steve Chandler. Part 2 is applying this to our relationship with ourself. I think we have a lot of joy to experience by shifting to a life of agreements instead of a life full of expectations.

Take Aways

• Expectations are toxic. They lead to disappointment. They invite disappointment.
• Agreements are a better approach. They invite creativity and to both parties being satisfied. Both parties having a say.
• Agreements are stronger than expectations.
• C.S. Lewis stated, " It comes the very moment you wake up each morning, all your wishes and hopes for the day rush at you like wild animals. And the first job each morning consists simply in shoving them all back in, listening to that other voice, taking that other point of view, letting that other larger, stronger, quieter life come flowing in and so on all day. Standing back from all your natural fussings and fretting. Coming in out of the wind." 
• The idea that things won't get done unless we have expectations is incorrect. The freedom we feel being untethered from expectation leads to productivity, fun, and feeling surprised.
• Here's the audio talk by Steve Chandler that this podcast episode is based on: https://app.box.com/s/8e86836b244bee19323a

Visit Heidi Bradford Coaching to find out how to work with Heidi.

Download your "5 Ways To Feeling Better with PMDD" here.

5 Keys to Living Well with PMDD

• Educate yourself
• Get support
• Try things
• Track your symptoms (and period)
• Accept grace

Heidi's 5 Part Method for Getting Rid of PMDD

1. Mindset
2. Supplements
3. Tracking
4. Defaults
5. Personal development: Set and Achieve Goals

Resources

• Semaine PMS and Period Support Supplements

Music

• Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com
• Music promoted by https://www.free-stock-music.com